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Training Log Archive: Mal

In the 7 days ending Jan 30, 2011:

	activity	#	time	miles		km		+m	load
	Running	5	4:40:27	35.65	(7:52)	57.38	(4:53)	820	241.4
	S and C	4	1:05:00
	Total	9	5:45:27	35.65		57.38		820	241.4
	[1-5]	5	4:40:27
averages - sleep:8.5 rhr:40

1:47

0:00

» now

Sunday Jan 30, 2011 #

Note
rhr:39 slept:9.0

12 PM

S and C (Flexibility) 10:00 [0]

2 PM

Running long 1:21:00 [3] 16.0 km (5:04 / km) +295m 4:38 / km
ahr:164 shoes: Inov-8 X-Talons

With Treb from Hunters Bar up Porters Brook, Burbage Mines, Oxstones, around Lady Cannings and down Houndkirk road then into Limb Valley. Out by Bolehill Plantation and across Ringinglow, then down into Porters Brook again and down to Hunters Bar.

Could feel yesterday in the legs specially up all the hills where Treb would pull away a little

Running warm up/down 6:15 [2] 1.41 km (4:26 / km)
ahr:145 shoes: Inov-8 X-Talons

Jog down to Hunters Bar

4 PM

S and C (Flexibility) 10:00 [0]

Saturday Jan 29, 2011 #

Note
rhr:40 slept:8.0

9 AM

Running race 17:57 [5] 5.0 km (3:35 / km)
ahr:183 shoes: Asic's GT-2150

Sheffield Hallam 5km in Endcliffe Park
Really pleased with this as I wanted to get down to sub-18 by the start of the season so to get it this week is really good :D. Had a good race this week as I didn't set off too fast, came second aswell which was good beat the guy who came 3rd last week too.

C • Very quick mate nice 6

Running warm up/down 32:15 [3] 5.5 km (5:52 / km) +75m 5:29 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Endcliffe before
Jog back up through Endcliffe and Bingham like last week, felt even deader though this time

8 PM

S and C 25:00 [0]

Flexibility

- Splits

Friday Jan 28, 2011 #

Note
rhr:41 slept:9.0

5 PM

S and C 20:00 [0]

Flexibility work

Thursday Jan 27, 2011 #

Note
rhr:39 slept:8.0

Running 10:00 [3] 2.5 km (4:00 / km) +10m 3:55 / km
ahr:140 shoes: Asic's GT-2150

Out from Ranmoor to the church with Treb
Down Lydgate, along Hallamgate and through the little cut back to Ranmoor

Running intervals 28:00 [5] 5.85 km (4:47 / km) +185m 4:08 / km
ahr:170 shoes: Asic's GT-2150

Fartlek-y type random length intervals with Treb along Fulwood and upto Lodge Moor. Then did lamp-posts down Redmires/Sandygate (2 on, 1 off) to Lydgate.

Wednesday Jan 26, 2011 #

4 PM

Running warm up/down 10:00 [3] 2.24 km (4:28 / km) +20m 4:16 / km
ahr:143 shoes: Asic's GT-2150

Out to Trebs
Back from Spar avec bread

Running 42:30 [4] 8.5 km (5:00 / km) +110m 4:42 / km
ahr:150 shoes: Asic's GT-2150

To the station with Treb and back through Arundel and Eccy road then cut up through Endcliffe

Tuesday Jan 25, 2011 #

3 PM

Running warm up/down 31:30 [3] 5.61 km (5:37 / km) +75m 5:16 / km
ahr:146 shoes: Asic's GT-2150

Same as Saturday before and after

Running intervals 21:00 [5] 4.77 km (4:24 / km) +50m 4:11 / km
ahr:181 shoes: Asic's GT-2150

Did 3 by 5mins with 2mins rest in between each one, felt I was moving really well had a bit more in my legs than on saturday.

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