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Training Log Archive: Shminty

In the 7 days ending Feb 7, 2010:

activity # timemileskm+m
  Running10 5:48:50 46.73(7:28) 75.2(4:38) 290
  Gym2 2:05:00
  Total10 7:53:50 46.73 75.2 290

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MoTuWeThFrSaSu

Sunday Feb 7, 2010 #

12 PM

Running 29:00 [3] 6.5 km (4:28 / km)
shoes: Inov8 RocLite 315 no.3

Delamere again.
7 PM

Running 35:00 [2] 7.5 km (4:40 / km)
shoes: Spira Striker

Easy evening run back in sheffield.

Saturday Feb 6, 2010 #

12 PM

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Inov8 RocLite 315 no.3

Helping out at some junior training, didn't run in the terrain to try and protect my ankle. Went for a run afterwards on the tracks in Delamere.
4 PM

Running 25:00 [3] 5.6 km (4:28 / km)
shoes: Inov8 RocLite 315 no.3

Run after afternoon session.

Friday Feb 5, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:10:00 [2]

half squats 90,100,110,110 6reps
bulgarians 40kgx8x3
good mornings 40kgx8x3
lowerts 10x3
opp arm/leg with squat 16kgx8x3
press up drive 10x4
hammies 6x4
4 PM

Running warm up/down 18:00 [2] 3.6 km (5:00 / km)
shoes: Inov8 RocLite 315 no.3

Running 24:00 [4] 5.4 km (4:27 / km)

Back home for the weekend. Decided I needed to do some more intervals this week. About 540m with one tight corner and quite a lot of mud.

1.53
1.52
1.50
1.48
1.49
1.48
1.47
1.49
1.47
1.45
or something like that

Thursday Feb 4, 2010 #

5 PM

Running 41:00 [3] 9.6 km (4:16 / km) +90m 4:05 / km
shoes: Spira Striker

Wednesday Feb 3, 2010 #

2 PM

Running 44:50 [3] 10.0 km (4:29 / km) +200m 4:05 / km
shoes: Spira Striker

Quicker time than normal, felt tired and didn't feel that fast going round. Running with tom probs reduced the time.

Tuesday Feb 2, 2010 #

5 PM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov8 RocLite 315 no.3

Running 35:00 [5] 7.5 km (4:40 / km)
shoes: Inov8 RocLite 315 no.3

830m intervals round ponderosa with some of the other shuocers.

Was meant to be 10 but I started feeling dehyrdated on the 5th then ran the 7th too fast and died on the 9th so only did 8.5. Good session though, was running it in about 3mins.

Monday Feb 1, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 55:00 [2]

back squats 6x3 70,75,75
db press/row pull ups 6x3
rollouts/hammies

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