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Training Log Archive: Merc

In the 7 days ending Oct 16, 2010:

activity # timemileskm+m
  Running8 7:34:00 62.0(7:19) 99.78(4:33)
  Total8 7:34:00 62.0(7:19) 99.78(4:33)

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Saturday Oct 16, 2010 #

10 AM

Running hills 1:05:00 [4] 9.0 mi (7:13 / mi)

15min w/u, drills and strides
7 mins threshold [2]
13 x 1 min uphill efforts on grass [jog down] [3]
7 mins threshold
10 min w/d

Rich's session, a couple of fresh legs jumped in an out as their injuries permitted which was good for motivation and kept us working hard.

I was pleased with how I was going, I felt strong on the hills. Suffered on a fast long descent of the park to finish the second tempo. Calves cramped up again and I fell behind.

Great to see South Parks absolutely full of athletes from Headington RR, OUCCC old and new

Friday Oct 15, 2010 #

Running (Fartlek) 45:00 [3] 6.5 mi (6:55 / mi)

Aimed for a steady run today as not sensible to squeeze in session today and another tomorrow. Went out with Rach and felt really easy. I ran her reps sessions at threshold pace, carrying on in her recoveries and doubling back. Was a fun thing to do and I felt relaxed and motivated - calves were sore from more road running though!

Thursday Oct 14, 2010 #


nightmare day today and tightness in calves from running on the road last night meant I never made it to the track - gutted!
8 AM

Running 37:00 [3] 5.0 mi (7:24 / mi)

Easy morning run

Wednesday Oct 13, 2010 #

6 PM

Running 55:00 [3] 8.0 mi (6:52 / mi)

running well for first half on the grass - hit the road when it got too dark though and calves and quads really cramped, had to stop and stretch a couple of times but that did the job

Tuesday Oct 12, 2010 #

8 AM

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

easy run to South parks and some drills

Running intervals 28:00 [5] 4.0 mi (7:00 / mi)

6*3mins [2]
Met up with Jonny for early morning session. Same loop each time so good to know times were consistent. Was hanging on a bit in the first half of the loop (uphill with a steep bank) as quads were suffering after Sunday, especially in the second half of the session.
Good quality session, hoping to maintain this quality as the recovery comes down/volume increases in coming weeks

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Jog home - feet freezing and quads knackered!

Monday Oct 11, 2010 #

7 AM

Running 49:00 [3] 7.0 mi (7:00 / mi)

Easy run round South Parks and Brasenose Woods.

Was expecting to feel pretty shattered this morning after a tough run yesterday and a long drive last night. But I felt ok getting up and running first thing. I aimed to do 40mins with the option of cutting it down if I was too tired. But I actually felt fine and completed the prescribed 7miles without problem - looking forward to good week's training! Starting back in the hospital so going to have to get used to this early morning running...
6 PM

Running 40:00 [2] 5.0 mi (8:00 / mi)

Easy run with Rach round random paths in Shotover

Sunday Oct 10, 2010 #

10 AM

Running long 1:40:00 [3] 14.0 mi (7:09 / mi)

Long run with the Stockport lads (and Elle for a bit)

Cracking day for running and felt easy and relaxed for the first hour or so (or at least until the monster hills came out!) then the solid pace began to tell a bit and I slotted into the second group leaving Steve Vernon and co to lead the way.

All in all quite a tough weekend so will make the steady run really nice and easy tomorrow.

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