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Training Log Archive: redrider

In the 7 days ending Feb 12, 2012:

activity	#	time	miles		km		+m
Running	5	4:59:00	35.17	(8:30)	56.6	(5:17)	73
Trail running	2	4:09:46	26.72	(9:21)	43.0	(5:49)	144
Cycling	2	45:00	8.7	(5:10)	14.0	(3:13)
Swimming	1	40:00
Strength	3	30:00
Total	8	11:03:46	70.59		113.6		217

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Sunday Feb 12, 2012 #

Trail running long 2:39:00 [2] 26.5 km (6:00 / km) +130m 5:51 / km

long cross country run in slush. last 30min a bit faster (5:00 per km). less tired than I thought but got awful blisters in my heels again.

Saturday Feb 11, 2012 #

Trail running warm up/down 35:00 [1] 5.5 km (6:22 / km)

Trail running 25:46 [5] 6.4 km (4:02 / km) +14m 3:59 / km

MWCC league Cheltenham. 26th. Took it easy on the first lap and increased the pace (and positions) gradually. Good sprint into the finish (2:42 per km and five girls) but I might have run faster in the beginning..
Results: http://www.thepowerof10.info/results/results.aspx?...

Trail running 30:00 [1] 4.6 km (6:31 / km)

easy jogging

Friday Feb 10, 2012 #

10 AM

Cycling 30:00 [1] 10.0 km (3:00 / km)

Swimming 40:00 [1]

Strength 5:00 [1]

Thursday Feb 9, 2012 #

Cycling 15:00 [1] 4.0 km (3:45 / km)

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)

Running intervals 30:00 [4] 8.0 km (3:45 / km)

20x400m aerobic (?) intervals with 30'' recovery

Strength 15:00 [1]

Wednesday Feb 8, 2012 #

Running long 1:44:00 [2] 19.5 km (5:20 / km) +73m 5:14 / km

Long road run. Felt easy after all cross country runs and a nice change. Legs were a bit tired from yesterday but otherwise I felt good. Increased the pace slightly towards the end.

Tuesday Feb 7, 2012 #

10 AM

Running 40:00 [1] 6.3 km (6:21 / km)

easy run with a map

6 PM

Running warm up/down 36:00 [1] 6.5 km (5:32 / km)

Running intervals 24:00 [4] 6.0 km (4:00 / km)

3x8min (4:00 per km) intervals with 5min recovery jog

Monday Feb 6, 2012 #

Running 20:00 [1] 3.3 km (6:04 / km)

recovery run 20min + 10min core + 60min massage

Strength 10:00 [1]

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