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Training Log Archive: Rich

In the 7 days ending Oct 25, 2009:

activity # timemileskm+m
  Running4 5:29:56 32.99(10:00) 53.1(6:13) 780
  Orienteering1 41:00 4.35(9:26) 7.0(5:51) 150
  Strength and Conditioning1 10:00
  Total5 6:20:56 37.34 60.1 930

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Sunday Oct 25, 2009 #

Running race 27:53 [5] 7.2 km (3:52 / km) +100m 3:37 / km
ahr:176 max:201 shoes: Inov8 Flyroc 310

Cross Coutry race. Quite a physical one, with tight turns and styles and often slippy underfoot. Quite happy with my run considering my on off training recently and remnants of a cold. 13th Position.

Running warm up/down 45:00 [2] 4.5 km (10:00 / km) +30m 9:41 / km
shoes: Inov8 Flyroc 310

Good WU + drills and WD plus stretching.

Saturday Oct 24, 2009 #

Running 51:00 [4] 6.0 km (8:30 / km) +300m 6:48 / km
ahr:142 max:177 shoes: Inov8 Flyroc 310

15 x 1min hill intervals with walk/slow jog recovery. 3 different hills of 5 with steady run between each.

Felt a fari bit better today though still lots of phlegm on the lungs.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov8 Flyroc 310

Not much of a WU (~2-3mins) but a nice steady warm down.

Friday Oct 23, 2009 #

Note
(rest day)

A planned rest day and hopefully will help shake off this cold.

Thursday Oct 22, 2009 #

Running warm up/down 16:25 [2] 3.0 km (5:28 / km) +10m 5:23 / km
ahr:137 max:149 shoes: Asics

To training

Running intervals 34:00 [4] 6.4 km (5:19 / km)
ahr:146 max:166 shoes: Asics

200m recovery jogging X 200m threshold pace. Took it pretty steady with the cold and finished a little earlier as not feeling 100% out there.

Running warm up/down 15:30 [2] 2.5 km (6:12 / km) +20m 5:58 / km
ahr:129 max:150 shoes: Asics

Back home

Strength and Conditioning 10:00 [1]

Just a bit of time doing core and ass strengthening exercises.

Wednesday Oct 21, 2009 #

Running long 1:55:08 [3] 20.0 km (5:45 / km) +320m 5:20 / km
ahr:147 max:162 shoes: Asics

Home from work. Very steady pace with remnants of cold and took 10mins longer than normal. Cold steadily clearing up. V.dark now.

Tuesday Oct 20, 2009 #

Note
(sick) (rest day)

Rest day to try and ease this cold.

Monday Oct 19, 2009 #

Orienteering 41:00 [2] 7.0 km (5:51 / km) +150m 5:17 / km
ahr:151 max:175 shoes: Inov8 Flyroc 310

Steady run on bradgate park. Really nice where the bracken has been rolled hard work where it hasn't. Heart rate still v.high.

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