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Training Log Archive: Rich

In the 7 days ending Jan 10, 2010:

activity

time

miles

Running

6:45:13

43.74

(9:16)

70.4

(5:45)

1250

Strength and Conditioning

1:00:00

Flexibility

30:00

Orienteering

27:31

2.8

(9:50)

4.5

(6:07)

10 /

10c

100%

Total

8:42:44

46.54

74.9

1330

10 /

10c

100%

[1-5]

8:12:44

1:47

0:00

» now

Sunday Jan 10, 2010 #

Running long 1:08:30 [3] 12.1 km (5:40 / km) +165m 5:18 / km
ahr:151 max:171 shoes: Inov8 Flyroc 310

Long run to and from Thieves Wood with a course at Thieves. Snow and ice again and partcularly deep over the fields (~1 foot).

Orienteering 27:31 [3] *** 4.5 km (6:07 / km) +80m 5:37 / km
ahr:153 max:166 spiked:10/10c shoes: Inov8 Flyroc 310

Course at Thieves Wood in the snow - Really enjoyed this.

Saturday Jan 9, 2010 #

Running 32:00 [2] 3.5 km (9:09 / km) +100m 8:00 / km
max:153 shoes: Inov8 Flyroc 310

Running intervals 56:40 [5] 10.0 km (5:40 / km) +360m 4:48 / km
ahr:166 max:181 shoes: Inov8 Flyroc 310

4 x 2.5km intervals with 90m climb over three sharp short climbs:

11:48 - 173/181
12:06 - 171/181
12:00 - 171/180
11:41 - 171/180

Really snowy and icy again.

Thursday Jan 7, 2010 #

Flexibility 25:00 [0]

Running 1:05:00 [2] 9.5 km (6:51 / km) +85m 6:33 / km
shoes: Inov8 Flyroc 310

Steady run with a few from the athletics club through the deep snow on some paths (at least I think they were) I'd not found before. Not far but kept doublijng back and doing extra small loops while the slower ones caught up again.

Wednesday Jan 6, 2010 #

Running long 1:47:42 [4] 21.6 km (4:59 / km) +340m 4:37 / km
ahr:153 max:168 shoes: Inov8 Flyroc 310

HFW with rucksack in the snow and ice and freezing temperatures.

Pushed harder than normal and was keeping a good pace despite the snow and ice until I left the edge of civilisation (if you can call Hucknall that). The snow on the pavements was much deeper and the temperature must have dropped ~3 degrees in half a mile. This made it much slower. Still got back to the normal point in 1:38:00 and then carried on the extra mile home (9mins for a mile! (due to snow)).

Tuesday Jan 5, 2010 #

Running tempo 50:21 [4] 10.5 km (4:48 / km) +150m 4:29 / km
ahr:165 max:175 shoes: Inov8 Flyroc 310

Out and back threshold run. 5-6inch deep snow and icy pavements. Found it hard to stick to just below 170bpm. Often low 160s and then when I upped the pace abit went well into the 170s. Must have been the ice, or my cold (which is now much better) or both.

Running warm up/down 25:00 [2] 3.2 km (7:49 / km) +50m 7:15 / km
shoes: Inov8 Flyroc 310

Beautiful run through the parkland and woodland near home as WU/WD inc some drills.

Strength and Conditioning 30:00 [1]

Glute and core exercises.

Monday Jan 4, 2010 #

Strength and Conditioning 30:00 [4]
shoes: Asics

WU and circuits. Another killer session partcularly with a cold.

Speed lunges - Had never done these before and they are bloody hard work!

Flexibility 5:00 [0]

After circuit stretching

Note
(sick)

Hopefully increase the training again this week but being careful with the intensity with my cold.

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