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Training Log Archive: casser

In the 7 days ending Jan 17, 2012:

activity # timemileskm+m
  Jogging6 2:54:00 17.4 28.0 200
  Running3 2:34:34 17.9(8:38) 28.8(5:22) 1250
  Endurance1 2:24:43 15.53(9:19) 25.0(5:47) 700
  Power1 32:00 4.35(7:21) 7.0(4:34)
  Dynamic Stretching3 30:00
  Total9 8:55:17 55.18 88.8 2150
averages - weight:77.9kg

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Tuesday Jan 17, 2012 #

7 AM

Dynamic Stretching 10:00 [1]
shoes: Asics Evolution 1

Most of the session - was a bit slow - I guess it is early morning problem. Just trying to loosen up the legs for tonight's race

Jogging 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Evolution 1

Jogging down to Beckenham Park
5 PM

Jogging 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Evolution 1

Warm up - and then warm down with Tane - watching the fun run

Running race 16:40 [4] 5.0 km (3:20 / km)

Started out too fast - trying to hold onto the group - and then I died and just struggled around the rest of the way. And now I'm monster tired. Got trashed by Tane and later on by Chris in the fun run version

Monday Jan 16, 2012 #

10 AM

Jogging 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Evolution 1

Jog following Kaia on the bike - delivering a book to the library and posting a packet to my parents from the post office and then home again. Slightly sore on the outside of the left knee.
3 PM

Jogging 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Evolution 1

Jog down to Beckenham Park to do dynamic stretching

Dynamic Stretching 10:00 [1]
shoes: Asics Evolution 1

The full session - a bit stiff after the long run yesterday - hope it is going to sort out the slight soreness on the outside of the left knee.

Sunday Jan 15, 2012 #

Endurance 2:24:43 [2] 25.0 km (5:47 / km) +700m 5:05 / km
weight:77.9kg shoes: Asics Evolution 1

Long Run - just from home looping around a bit in Victoria Park before running down to meet the group at the Takehe 7:45 am - went with the dudes until they wanted to run down to Hallswell. Then I went back along the tops with Marty Lukes - too many good stories and I didn't turn off back home until we were quite a bit down Huntspury.... so a lot longer than I had planned. Rather stiff in achilles at the beginning but it got better as I went along - all over stuffed at the end. My gps logger was unfortunately full and I ran this whole training with the gps logger without recording anything, which is pretty annoying when I finally did a real long run with it, anyhow the distance is an approximation and I hope I really did run longer and did more climb.....

Saturday Jan 14, 2012 #

Jogging 20:00 [2]
shoes: Asics Evolution 1

To and from Beckenham Park - on the way there with Kaia and she went home with Jenni

Power (drills and sprints) 32:00 intensity: (30:00 @3) + (2:00 @5) 7.0 km (4:34 / km)
shoes: Asics Evolution 1

The whole drills session - slightly tired and then 4 sprints. Will probably have to do some specific calf strengthening to be able to get onto the toes and get the speed going.

Dynamic Stretching 10:00 [1]
shoes: Asics Evolution 1

The whole dynamic stretching program before the drills

Friday Jan 13, 2012 #

Jogging 49:00 [2] 8.0 km (6:08 / km) +200m 5:27 / km
shoes: Asics Evolution 1

A jog with Jenni over the Cashmere Spur (or what ever it is called) and over the back of Princess Margereth hospital and back along the river.

Thursday Jan 12, 2012 #

Running 1:10:02 [3] 11.9 km (5:53 / km) +625m 4:40 / km
shoes: Asics Evolution 1

The usual to the kiwi and back - tried to take it easier but the hill is too steep - it is always going to be hard work no matter what. Was feeling tired today.

Wednesday Jan 11, 2012 #

Running 1:07:52 [3] 11.9 km (5:42 / km) +625m 4:31 / km
shoes: Asics Evolution 1

New PB to sign of the kiwi and back - the normal run (in 2012 any way). Feeling knackered but still managed to run faster than ever before - not that it is very fast at all. Had a chat to Andy on the way up - not sure he understood anything I said because I was puffing a lot.

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