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Training Log Archive: Rich

In the 7 days ending Dec 29, 2013:

activity # timemileskm+m
  Running8 9:00:47 70.92(7:38) 114.13(4:44) 2065
  Strength and Conditioning1 50:00
  Total9 9:50:47 70.92 114.13 2065
averages - sleep:6.8 weight:65.9kg

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Sunday Dec 29, 2013 #

10 AM

Running warm up/down 35:02 [2] 6.89 km (5:05 / km)
ahr:136 shoes: Adidas Adizero Adios 2 (2)

Running race (X Country) 13:45 [5] 3.94 km (3:29 / km) +70m 3:12 / km
ahr:171 shoes: Saucony Kilkenny XC4

Harriers Xmas handicap on Sutton Lawn. Nice little blast round and feeling decent.

Running warm up/down 9:25 [1] 1.95 km (4:50 / km) +35m 4:26 / km
ahr:137 shoes: Saucony Kilkenny XC4

Running 10:28 [1] 2.18 km (4:48 / km) +10m 4:42 / km
ahr:136 shoes: Adidas Adizero Adios 2 (2)

Saturday Dec 28, 2013 #

10 AM

Running long 2:02:58 [3] 26.78 km (4:36 / km) +400m 4:16 / km
ahr:145 slept:7.0 weight:65.9kg shoes: Inov8 Trailroc 245

Pleasant cold but still breezy morning. Newstead, Thieves Wood and Harlow Wood.

Friday Dec 27, 2013 #

9 AM

Running 49:32 [2] 10.11 km (4:54 / km) +80m 4:43 / km
ahr:139 shoes: Inov8 Trailroc 245

Easy jog round Kingsmill res. Galeforce winds made the return jog particularly slow.
6 PM

Running 42:33 [3] 10.2 km (4:10 / km) +150m 3:53 / km
shoes: Inov8 Road-X 255

Loop on the roads out to Huthwaite. Still strong winds but feeling good this evening.

Thursday Dec 26, 2013 #

9 AM

Running hills 1:13:15 intensity: (20:00 @1) + (38:15 @2) + (15:00 @5) 13.49 km (5:26 / km) +400m 4:44 / km
ahr:138 shoes: Inov8 Trailroc 245

On the hill for 10 x short hill reps, 8 x long hill reps, 10 x short hill reps with jog back recoveries and ~5min jogs between sets. Really started to struggle with my cough/lungs on the long hills hence 8 rather than 10 reps.

Wednesday Dec 25, 2013 #

7 AM

Running 34:08 [2] 7.54 km (4:32 / km) +50m 4:23 / km
ahr:137 slept:6.5 shoes: Inov8 Trailroc 245

Easy morning recovery run before enjoying Christmas.

Tuesday Dec 24, 2013 #

12 PM

Running intervals 1:12:14 intensity: (10:00 @1) + (22:14 @2) + (40:00 @4) 14.07 km (5:08 / km) +550m 4:18 / km
ahr:145 shoes: Saucony Kilkenny XC4

5 x 8mins T on the hills/terrain with 2min jog recoveries. Struggle to get up to pace today.

Monday Dec 23, 2013 #

1 PM

Running 1:17:27 [2] 16.98 km (4:34 / km) +320m 4:10 / km
shoes: Inov8 Trailroc 245

Similar to Wednesday's route but included extra nits around Kingsmill and Thieveswood.
6 PM

Strength and Conditioning 50:00 [1]

Decent session at the gym.

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