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Training Log Archive: liliput

In the 1 days ending Mar 22, 2011:

activity # timemileskm+m
  Run1 1:12:06 6.65(10:51) 10.7(6:44) 500
  Total1 1:12:06 6.65(10:51) 10.7(6:44) 500
averages - sleep:10

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Tu

Tuesday Mar 22, 2011 #

4 PM

Note

went for run - ended up doing intervals... will fill in later, late for my girldate.

Run warm up/down 17:18 [3] 1.7 mi (10:11 / mi) +80m 8:53 / mi
ahr:140 max:175 slept:10.0 shoes: Asics 2150B5

Out for a pootle, bole hill-stable, then saw a lovely bit for a hill rep or two so ran down and did a few reps...

Run hills 7:13 [4] 0.62 mi (11:38 / mi) +105m 7:38 / mi
ahr:184 max:187 shoes: Asics 2150B5

3 reps of the short steep and long diagonal. Jog down recovery.
short ~75m, 15m. long ~105m, 20m.
31 (28), 42 (51)
34 (35), 42 (53)
36 (39), 42
Need to get better at keeping my recovery the same , pretty happy with the longer reps pace though.

Run warm up/down 3:04 [3] 0.2 mi (15:20 / mi) +15m 12:26 / mi
ahr:176 max:186 shoes: Asics 2150B5

From the fields down to Rivelin.

Run intervals 6:54 [4] 0.78 mi (8:51 / mi) +46m 7:29 / mi
ahr:182 max:189 shoes: Asics 2150B5

45/15s up rivelin. Got much further than I did last time I did this session with Neill. Felt pretty slow though. Session was 6 but watch confused me so ended up doing 7.
Each rep ~150m (30m)

Run 5:58 [3] 0.45 mi (13:16 / mi) +60m 9:23 / mi
ahr:179 max:183 shoes: Asics 2150B5

rivelin to coppice

Run hills 8:43 [3] 0.8 mi (10:54 / mi) +72m 8:31 / mi
ahr:180 max:184 shoes: Asics 2150B5

Coppice - not as an interval as such, but just making sure I was running properly.

Run warm up/down 22:56 [2] 2.1 mi (10:55 / mi) +122m 9:15 / mi
ahr:162 max:177 shoes: Asics 2150B5

Back under the garden centre and through the allotments-stables-crookes-springvale-leamington

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