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Training Log Archive: liliput

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  Run3 2:47:23 16.87(9:55) 27.15(6:10) 380
  S&C3 2:25:00
  Bouldering1 1:30:00
  Stretching1 5:00
  Total6 6:47:23 16.87 27.15 380
  [1-5]6 6:42:23
averages - sleep:7.6 weight:120.7lbs

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Sunday Jan 24, 2010 #

6 PM

S&C (Ashtanga Yoga) 50:00 [4]
slept:9.0

AK DVD. Coped suprisingly well - climbing must have done me lots of good. Will see how much tomorrow though!

Saturday Jan 23, 2010 #

Note
slept:7.0 weight:121lbs (rest day)

Another rest day - just didn't have time to do what I wanted to do. Felt kinda off all day again.

Friday Jan 22, 2010 #

Note
slept:7.0 (rest day)

Not having a good day - very sneezy and just felt off all day.

Thursday Jan 21, 2010 #

6 PM

Run warm up/down 30:22 [3] 3.0 mi (10:07 / mi) +25m 9:52 / mi
ahr:170 max:196 slept:6.0 shoes: X-Talons

Spar - Park - drills

Run intervals 25:48 [4] 3.1 mi (8:19 / mi)
ahr:194 max:202 shoes: X-Talons

Partner Race Loops
One clockwise, other anticlockwise, run til you meet, turn and race back. 30s rec when both back. Swap directions, repeat. Great for mixed ability groups.

Beat FR on most my Left laps, was nip/tuck when I was Right lap.
L - 2.55 {30+11} (0.42miles)
R - 3.00 {30-5} (0.41)
L - 3.24 {30+} (0.45)
R - 3.10 {30-} (0.42)
L - 3.37 {30+} (0.44)
R - 3.12 {30} (0.43)
L - 3.11 (0.43)

HR very high probably due to super tight SB as got chest pain and rib pain too, and I didn't feel like I was pushing it very much, just a good fast run not sprint.

Run warm up/down 28:00 [3] 3.0 mi (9:20 / mi) +150m 8:05 / mi
ahr:177 max:191 shoes: X-Talons

Joggin at park, then back up to Sackville, down to mine.

Wednesday Jan 20, 2010 #

4 PM

Bouldering 1:30:00 [3]
slept:7.0 shoes: Evolv Rockstar

All the green ones I did with Clarebear down at the Works, but with wifey instead. Matrix grading is shite. Almost had the dangly one this time, but unfortunately I think that can only be fixed by me growing a few more inches which ain't gonna happen!

~30 routes Font 3-4+

Tuesday Jan 19, 2010 #

5 PM

Run warm up/down 8:00 [2] 0.66 mi (12:07 / mi) +25m 10:51 / mi
ahr:147 max:178 slept:8.3 weight:119lbs shoes: NB 756s

Down, back to flat and down again!

Run 48:20 [2] 4.5 mi (10:44 / mi) +50m 10:23 / mi
ahr:166 max:188 shoes: NB 756s

Easy one with FR and Loz - easing Loz's knee back into it. Deceptively chilly out.
6 PM

Stretching 5:00 [0]

Letting breathing return to normal before going back inside to avoid cold/warm coughy death.

S&C 1:15:00 [2]
ahr:110 max:142

Complete Y&M Wii fitting and a few balance ones to stretch my back after. Legs will hurt tomorrow.

Monday Jan 18, 2010 #

10 PM

S&C 20:00 [2]
slept:9.0 weight:123lbs

Fat day and had energy to spare so did some hulahooping and 5mins jogging (WiiFit stylee) having missed running earlier with FR and Charlibean. Silly faffing boy! NM.

Then went for run, then came back and did some core/yoga stuff.

Run warm up/down 5:30 [2] 1.0 km (5:30 / km) +20m 5:00 / km
ahr:166 max:184 shoes: NB 756s

W/U
Down to Barber and up Crookesmoor.

Run hills 13:43 [4] 2.1 km (6:32 / km) +90m 5:23 / km
ahr:179 max:199 shoes: NB 756s

Varied Conduit session:
Rep - Full Conduit = 0.24km [FC], Conduit Sprint - to Redcar = 0.09km [SC]
Rec - Springhill Loop = 0.4km [SL], Jog Back SC - 0.1km [JSC], Half Redcar and Jog Back = 0.26km [RSC]

FC 1.20 {SL 2.26} FC 1.25 {SL 2.38} SC .30 {JSC 1.00} SC 0.25 {RSC 2.34} FC 1.25

Run warm up/down 7:40 [2] 1.1 km (6:58 / km) +20m 6:23 / km
ahr:170 weight:120lbs shoes: NB 756s

W/D down to Barber, Springvale, Leamington.

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