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Training Log Archive: Rich

In the 7 days ending Aug 29, 2010:

activity

time

miles

Running

9:04:27

66.8

(8:09)

107.5

(5:04)

1420

Strength and Conditioning

25:00

Running Drills

22:01

0.76

(28:55)

1.23

(17:58)

Flexibility

16:00

Cross Training

5:30

Total

10:12:58

67.56

108.72

1420

[1-5]

9:56:58

averages - weight:70.4kg

2:25

0:00

» now

Sunday Aug 29, 2010 #

11 AM

Running long 2:23:22 [4] * 27.5 km (5:13 / km) +290m 4:57 / km
ahr:158 max:169 shoes: Inov8 X Talon 212 (1)

Took an OS map and went for a good long run out on wet and muddy routes I've never checked out before. To Pinxton and then down the River Erewash and Cromford Canal. Back through Brinsley and Selston. Felt like I spent half the time getting over or through stiles and gates.

Heart rate went mental again when I got home. Maxed at 199 again.

Saturday Aug 28, 2010 #

5 PM

Running warm up/down 13:08 [2] 2.5 km (5:15 / km) +55m 4:44 / km
ahr:139 max:156 shoes: Inov8 X Talon 212 (1)

Jog to WU.

6 PM

Running hills 53:21 [3] 9.6 km (5:33 / km) +315m 4:46 / km
ahr:147 max:182 shoes: Inov8 X Talon 212 (1)

3 x circuits of - 230m hill rep; 300m hill rep; 450m steady down hill rep; 450m flat rep with lots of jogging in between each. 3.2km total for each circuit. Concentrated on running strong with good technique:

1st hill:
58s - 154/173
60s - 152/177
62s - 153/173

2nd Hill:
62s - 156/175
64s - 160/177
63s - 158/177

Down Hill:
1:12 - 162/172 (done in terrain)
1:06 - 162/175
1:04 - 156/177

Flat rep:
1:22 - 159/179
1:22 - 159/179
1:21 - 160/179

7 PM

Running Drills 10:01 [5] 0.42 km (23:51 / km)
shoes: Inov8 X Talon 212 (1)

Some speed drills before a steady jog WD Home

Running warm up/down 14:29 [2] 2.5 km (5:48 / km) +65m 5:08 / km
ahr:141 max:151 shoes: Inov8 X Talon 212 (1)

Jog home.

Friday Aug 27, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

Jog into work. Starting to feel better. A steady run tonight and hopefully I'll be fully recovered.

6 PM

Running 51:30 [3] 10.0 km (5:09 / km) +170m 4:45 / km
ahr:150 max:166 shoes: Nike Pegasus+ 26

Home from Newstead station. Despite what my heart rate monitor says I took it fairly easy still recovering. Was quite muddy under foot though and my bag was quite heavy tonight.

Thursday Aug 26, 2010 #

8 AM

Running 15:00 [2] 2.7 km (5:33 / km) +20m 5:21 / km
shoes: Nike Pegasus+ 26

6 PM

Running 15:00 [2] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Nike Pegasus+ 26

HFW

Wednesday Aug 25, 2010 #

8 AM

Running 15:00 [3] 3.1 km (4:50 / km) +20m 4:41 / km
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 1:04:00 [4] 13.8 km (4:38 / km) +185m 4:21 / km
ahr:157 max:170 shoes: Nike Pegasus+ 26

Home from Hucknall - Binning it down again. Don't you just love the summer!

Tuesday Aug 24, 2010 #

8 AM

Running 14:00 [3] 3.0 km (4:40 / km) +20m 4:31 / km

1 PM

Cross Training warm up/down 5:30 [2]

Strength and Conditioning 25:00 [2]
shoes: Asics Gel GT-2140

6 PM

Running 12:00 [3] 2.7 km (4:27 / km) +10m 4:22 / km
weight:70.4kg

HFW.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: Nike Pegasus+ 26

To training and around the field.

Running Drills 12:00 [5] 0.5 mi (23:59 / mi)
shoes: Nike Pegasus+ 26

7 PM

Running intervals 41:07 [3] 9.2 km (4:28 / km) +50m 4:21 / km
ahr:154 max:180 shoes: Nike Pegasus+ 26

11 x 200m windsprints with ~3mins jogging recovery.

8 PM

Flexibility 16:00 [0]

Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km
shoes: Nike Pegasus+ 26

Steady jog around the field and home as WD.

Monday Aug 23, 2010 #

8 AM

Running 14:00 [3] 2.9 km (4:50 / km) +20m 4:40 / km
shoes: Nike Pegasus+ 26

ITW - very sore calves still.

6 PM

Running 43:30 [3] 8.2 km (5:18 / km) +155m 4:51 / km
ahr:142 max:166 shoes: Nike Pegasus+ 26

Home from Newstead. Ran into thunderstorm and got slightly damp. At least the sun cam out before I got home to dry me a little. Calves still quite sore but a little looser.

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