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Training Log Archive: Shminty

In the 7 days ending Oct 3, 2010:

activity # timemileskm+m
  Running16 10:07:19 78.32(7:45) 126.04(4:49) 288
  Gym2 2:10:00
  Drills2 58:00 2.49(23:20) 4.0(14:30)
  Total16 13:15:19 80.8 130.04 288

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MoTuWeThFrSaSu

Sunday Oct 3, 2010 #

Note

Good 3 weeks of training. Easier week coming up.
10 AM

Running warm up/down 13:00 [2] 2.36 km (5:31 / km)
shoes: X-Talons

11 AM

Running 1:07:46 [4] 17.09 km (3:58 / km) +288m 3:39 / km
shoes: X-Talons

Sandstone Trail Race
B Race

Very wet and muddy. Was aiming for 65 which without the rain probs would have done. Anyway still took a minute off the course record (since the course was modified 5 years ago)

Cruised it basically. Within a km I was by myself then it was just the stiles/gates/A race runners to get round.
12 PM

Running 18:55 [1] 3.1 km (6:06 / km)
shoes: X-Talons

7 PM

Running 15:57 [1] 2.83 km (5:38 / km)
shoes: Spira Striker

with jack

Saturday Oct 2, 2010 #

11 AM

Running 44:30 [2] 10.0 km (4:27 / km)
shoes: Salomon XT Wings

Friday Oct 1, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Session 2 with danger.

x10 on each, x3 on each set, rest while danger was completing, 3mins between sets.

1a. Front Squat 30k
1b. Pull ups: -26
1c. Split squat: 30kg - keeping very light as had dodgy knee

2a. Cyclic lunge
2b. Lizards
2c. BB Calf Raise: 70kg

3a. Dips
3b. Hanging knee raise - feeling easier every time I do it
3c. Hip bridge with leg ext.

4a. Weighted Crunch: 20,25,25kg
4b. V-sit
4c. Burpees
5 PM

Running 1:07:22 [2] 13.94 km (4:50 / km)
shoes: Salomon XT Wings

Easy run round Rivelin with tom. Didn't eat enough this afternoon so not feeling great.

Thursday Sep 30, 2010 #

7 AM

Running 26:45 [2] 5.38 km (4:58 / km)
shoes: Spira Striker

5 strides at end.
5 PM

Running warm up/down 19:25 [2] 4.03 km (4:49 / km)
shoes: Salomon XT Wings

Drills 13:00 [1] 1.0 km (13:00 / km)
shoes: Salomon XT Wings

6 PM

Running 33:30 [4] 8.26 km (4:03 / km)
shoes: Salomon XT Wings

3x6mins with 2.30 off 4/5
3.2mins with 1min off 5/5

1.78,1.67,1.68km

With dave x2 and tom. Felt good today and kept heart rate exactly within the zone.

Running 18:56 [2] 3.46 km (5:28 / km)
shoes: Salomon XT Wings

Wednesday Sep 29, 2010 #

7 AM

Running 32:25 [3] 7.3 km (4:26 / km)
shoes: Spira Striker

11 AM

Running 1:43:45 [3] 21.7 km (4:47 / km)
shoes: Inov8 RocLite 315 no.3

Parked at Cutthroat Bridge and ran over Derwent and Howden, down the side of the lake and back over to the car. Hard work today.

Tuesday Sep 28, 2010 #

7 AM

Running 35:03 [2] 7.3 km (4:48 / km)
shoes: Spira Striker

3 PM

Running warm up/down 22:00 [2] 3.8 km (5:47 / km)
shoes: Inov8 RocLite 315 no.3

In terrain

Running 31:00 [4] 4.94 km (6:17 / km)
shoes: Inov8 RocLite 315 no.3

Terrain intervals with dangers and cfd.
8x3mins with 1 min rest.

Monday Sep 27, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:10:00 [2]

The third circuits based session. It was true what they said. It was the worst. Though did manage to work out how to do v-sits today.
6 PM

Running 13:00 [2] 2.55 km (5:06 / km)
shoes: Salomon XT Wings

Drills 45:00 [1] 3.0 km (15:00 / km)
shoes: Salomon XT Wings

Good session down in crookes valley park.

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