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Training Log Archive: Rich

In the 7 days ending Jul 20, 2014:

activity # timemileskm+m
  Running11 9:43:44 77.28(7:33) 124.36(4:42) 1149
  Strength and Conditioning3 2:14:26
  Total13 11:58:10 77.28 124.36 1149
  [1-5]13 11:36:16
averages - weight:64.4kg

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MoTuWeThFrSaSu

Sunday Jul 20, 2014 #

6 PM

Running long 1:52:06 intensity: (35:13 @1) + (1:15:46 @2) + (1:07 @3) 24.56 km (4:34 / km) +301m 4:18 / km
ahr:131 max:148 shoes: Adida Adizero Adios Boost 2

Newstead and Thieves. Heavy legs for second half.

Saturday Jul 19, 2014 #

2 PM

Running tempo 56:40 intensity: (8:00 @0) + (13:00 @2) + (35:40 @4) 13.34 km (4:15 / km) +81m 4:07 / km
ahr:143 max:166 shoes: Adida Adizero Adios Boost 2

3km jog, drills then 5 x 2km (just over) at a tempo pace. ~7:05 per rep.

Running warm up/down 8:37 intensity: (39 @1) + (5:17 @2) + (2:37 @3) + (4 @4) 1.85 km (4:39 / km) +3m 4:37 / km
ahr:140 max:159 shoes: Adida Adizero Adios Boost 2

Friday Jul 18, 2014 #

6 AM

Strength and Conditioning 38:11 intensity: (36:26 @1) + (1:45 @2)
ahr:122 max:133 shoes: Skechers Go Run 3

6 PM

Running 30:36 intensity: (31 @1) + (22:32 @2) + (7:33 @3) 6.72 km (4:33 / km) +10m 4:31 / km
ahr:140 max:158 shoes: Adida Adizero Adios Boost 2

Thursday Jul 17, 2014 #

Note
weight:64.4kg

Am training, just not got internet access up and running after the house move as yet so no uploading of GPS data and don't have time to do it manually.
6 AM

Running 44:20 intensity: (13:11 @1) + (31:09 @2) 8.88 km (4:59 / km) +78m 4:47 / km
ahr:138 max:175 shoes: Skechers Go Run 3

5 PM

Running 52:16 intensity: (30:14 @1) + (14:30 @2) + (4:46 @3) + (2:46 @4) 11.12 km (4:42 / km) +219m 4:17 / km
ahr:136 max:172 shoes: Adida Adizero Adios Boost 2

Wednesday Jul 16, 2014 #

6 AM

Strength and Conditioning 55:00 [1]
ahr:107 max:146 shoes: Skechers Go Run 3

Running 24:44 intensity: (3:57 @1) + (20:11 @2) + (36 @3) 4.94 km (5:00 / km) +66m 4:41 / km
ahr:132 max:170 shoes: Adida Adizero Adios Boost 2

3 PM

Running 29:14 intensity: (5:32 @1) + (23:00 @2) + (39 @3) + (3 @4) 6.07 km (4:49 / km) +6m 4:48 / km
ahr:131 max:164 shoes: Adida Adizero Adios Boost 2

6 PM

Running warm up/down 13:11 intensity: (1:07 @0) + (5:48 @1) + (4:38 @2) + (1:35 @3) + (3 @4) 2.76 km (4:46 / km) +11m 4:41 / km
ahr:130 max:159 shoes: Adida Adizero Adios Boost 2

Running race 25:47 intensity: (12:52 @4) + (12:55 @5) 7.82 km (3:18 / km) +71m 3:09 / km
ahr:173 max:194 shoes: Adida Adizero Adios Boost 2

Notts AAA 5 mile road race at Worksop College

Sat in behind the two Mansfield boys (Stuart King and James Mee) to see how long I could stick it. Pretty much the end was the answer. Had dropped off a little (~20m) but was catching on the uphill last 1km and over took John ? (Erewash) towards the end. To go from being over 1min behind these guys to within 10s in 1 month is encouraging.

Running warm up/down 7:42 intensity: (1:09 @1) + (6:33 @2) 1.51 km (5:07 / km)
ahr:131 max:138 shoes: Adida Adizero Adios Boost 2

Tuesday Jul 15, 2014 #

7 AM

Running 35:01 intensity: (17:55 @1) + (13:58 @2) + (45 @3) + (1:02 @4) + (1:21 @5) 6.61 km (5:18 / km) +93m 4:57 / km
ahr:131 max:184 shoes: Skechers Go Run 3

6 PM

Running warm up/down 18:55 intensity: (46 @1) + (11:24 @2) + (6:45 @3) 4.37 km (4:20 / km) +34m 4:10 / km
ahr:141 max:155 shoes: Adida Adizero Adios Boost 2

Running intervals 20:33 intensity: (12:00 @0) + (8:33 @4) 4.06 km (5:04 / km) +1m 5:04 / km
ahr:135 max:172 shoes: Adida Adizero Adios Boost 2

10 x 300m with 100m recovery

Running warm up/down 18:05 intensity: (6:52 @1) + (10:34 @2) + (39 @3) 3.9 km (4:38 / km) +1m 4:38 / km
ahr:130 max:145 shoes: Adida Adizero Adios Boost 2

Monday Jul 14, 2014 #

6 AM

Strength and Conditioning 41:15 intensity: (34:04 @1) + (7:02 @2) + (9 @3)
ahr:111 max:153 shoes: Skechers Go Run 3

6 PM

Running 1:25:57 intensity: (47 @0) + (24:11 @1) + (1:00:59 @2) 15.84 km (5:26 / km) +174m 5:09 / km
ahr:131 max:143 shoes: Skechers Go Run 3

No much else to do so went for a decent run from the hotel in Brum with only half an idea of where I was going. Canal, selly oak, Harbourne, Edgbaston Res, back.

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