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Training Log Archive: liliput

In the 7 days ending Mar 14, 2010:

activity # timemileskm+m
  Run5 3:22:26 20.55(9:51) 33.07(6:07) 695
  S&C3 1:25:00
  Walking1 45:00 2.3(19:34) 3.7(12:10) 50
  Stretching2 30:00
  Total10 6:02:26 22.85 36.77 745
  [1-5]8 5:32:26
averages - sleep:6.8 rhr:65 weight:119lbs

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Sunday Mar 14, 2010 #

1 PM

Run 50:00 [2] 4.6 mi (10:52 / mi) +150m 9:52 / mi
slept:4.5 shoes: X-Talons

Nice schmole round burbage with Rachyrach. Gorgeous day out, very windy but got far too hot just bobbling about. Legs are a bit sore was was nice to just have a chilled run and chat.
3 PM

Run hills 30:00 [3] 2.7 mi (11:07 / mi) +175m 9:15 / mi
shoes: X-Talons

Couldn't resist Mam Tor in the sunshine driving home so pulled over and dropped down to the cavern, along the Old road, across the fields and up to Hollins Cross, along the ridge to Mam Tor and back down the other side.
Felt a bit lazy and icky from last night so decided to do some hill reps on the way up to HC. Did 4 x 10s efforts with 30s jogging (up) recovery. Lovely :)

Chuffing Gorgeous Day.
8 PM

Run 20:00 [3] 1.9 mi (10:32 / mi) +120m 8:48 / mi

Couldn't be bothered walking back from the station so grabbed some old roadies from home and ran back. Bag was very heavy and feeling tired after a very busy weekend, but chugged my way up and nearly made it all the way up conduit. Thoroughly shattered.

Saturday Mar 13, 2010 #

slept:7.0 (rest day)

No time, headed into town, got presents, headed home, quick stop and then off to party all evening. On feet most of night, helping out but also drinking wine so cancelled out really ...

Friday Mar 12, 2010 #

slept:7.0 (rest day)

Lazy day, was going to go for a run later in afternoon but just epically failed to do anything useful... same as all week really! Neverminds...

Thursday Mar 11, 2010 #

6 PM

Run warm up/down 20:42 [3] 2.4 mi (8:38 / mi) +25m 8:21 / mi
ahr:162 max:189 slept:8.5 shoes: X-Talons

Broomhill, Park, Drills.

Run intervals (Hare&Hounds) 22:55 [5] 2.75 mi (8:20 / mi)
ahr:185 max:199 shoes: X-Talons

h&h session - chased first, 6 reps, 20sec recovery when last person's back, extra 10 between reps:
(.22m) 1.12 - 30rec, (.23m) 1.26 - 34rec
(.19m) 1.16 - 31rec, (.23m) 1.27 - 39rec
(.20m) 1.21 - 28rec, (.22m) 1.30 - 28rec
(.18m) 1.17 - 33rec, (.23m) 1.33 - 40rec
(.20m) 1.23 - 29rec, (.22m) 1.29 - 33rec
(.18m) 1.16 - 36rec, (.26m) 1.41 - /END (1.03rec)

I seem to be shite at chasing and much better at being chased - maybe this is why i suck at fell races, not that many people behind me...
Also that first half rep was 5.29min/miles!!! Averaged roughly 6.45m/m on the efforts I think... (says Gerald)

Run warm up/down 8:00 [1] 0.4 mi (20:00 / mi)
ahr:165 max:199 shoes: X-Talons

Jogging recovery at the park

Run 19:44 [3] 2.0 mi (9:52 / mi) +125m 8:16 / mi
ahr:172 max:188 shoes: X-Talons

Back from the park with Calboy n Superneill. Achilleses were starting to twinge on way back so lots of stretching
7 PM

Stretching 20:00 [0]

Down at the park and afterwards at home

Wednesday Mar 10, 2010 #

11 AM

Stretching 10:00 [0]

Stretching back and legs after yesterday in the very very few quiet lulls in customers all morning.
8 PM

S&C (AKY) 50:00 [3]

Laughing at boy doing yoga mostly. Put lots of effort in, to make up for the lack of CV exercise this week. Bad me.

Tuesday Mar 9, 2010 #

11 AM

Walking 45:00 [2] 2.3 mi (19:34 / mi) +50m 18:20 / mi
slept:8.0 (rest day)

Meant to go for a run before the evening but... atfer half legging it to the post office to get there before it shut, found out the piaaaaanoooooo was being delivered that afternoon. Shiftied back to crookes, quick browse of the shop for a card and present for Vicky, then to the Co-op for quick food for later and home before the van man arrived!
2 PM

S&C (weights!) 15:00 [2]

Heaving the piano up the stairs! Kept getting cramp in my hammies!! But totally worth it, and really, boy did all the hard work :D

Monday Mar 8, 2010 #

7 PM

Run tempo 31:05 [4] 3.8 mi (8:11 / mi) +100m 7:34 / mi
ahr:179 max:192 rhr:65 weight:119lbs shoes: NB 756s

Check up says BP 114/60 :D Nearly back to normal! Woo woo!

Just wanted to stretch my legs. Out along Fulwood and up into Crosspool.

S&C (Yogaing) 20:00 [2]
ahr:123 max:177

Just warming down and stretching postures :)

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