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Training Log Archive: Rich

In the 7 days ending Jun 27, 2010:

activity # timemileskm+m
  Running11 4:18:50 30.76(8:25) 49.5(5:14) 410
  Cross Training2 1:03:00
  Strength and Conditioning2 50:00
  Flexibility3 34:00
  Orienteering1 7:12 0.93(7:43) 1.5(4:48) 40
  Total14 6:53:02 31.69 51.0 450
  [1-5]14 6:19:02
averages - weight:69.7kg

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MoTuWeThFrSaSu

Sunday Jun 27, 2010 #

Note
(rest day)

Return from JIRCs rest when at home.

Saturday Jun 26, 2010 #

8 PM

Orienteering race 7:12 [5] 1.5 km (4:48 / km) +40m 4:14 / km
shoes: Nike Pegasus+ 26

Evening Sprint relay at the JIRCs. Bit of good fun and tricky area (Sennybridge Barracks).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Pegasus+ 26

Friday Jun 25, 2010 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

IW
6 PM

Running 43:50 [3] 8.9 km (4:56 / km) +160m 4:31 / km
ahr:147 max:162 shoes: Nike Pegasus+ 26

Home from Newstead station.

Thursday Jun 24, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Nike Pegasus+ 26

WU

Running intervals (grass) 39:00 [5] 6.7 km (5:49 / km) +40m 5:39 / km
ahr:148 max:178 shoes: Nike Pegasus+ 26

Pyramid

200m, 400m, 600m, 800m. Recovery of 30s, 60s, 90s, 120s:

35s (105/150); 1:05 (156/169); 1:47 (152/169); 2:26 (156/175)
37s (125/158); 1:03 (152/166); 1:41 (161/177); 2:23 (154/175)
34s (128/157); 1:01 (158/171); 1:41 (161/177); 2:23 (162/177)
34s (130/149); 0:59 (157/175); 1:41 (166/178).
C • some really decent reps the... 2

Flexibility 15:00 [0]

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

WD

Wednesday Jun 23, 2010 #

Note
(rest day)

Watch the football and a relaxing evening.
8 AM

Running 15:00 [2] 2.8 km (5:21 / km)
shoes: Nike Pegasus+ 26

IW

Tuesday Jun 22, 2010 #

8 AM

Running 15:00 [2] 3.2 km (4:41 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Cross Training warm up/down (Cycling) 5:00 [2]

Strength and Conditioning 25:00 [1]
weight:69.7kg shoes: Asics Gel GT-2140

Core, glute and ankle.
6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +10m 4:55 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: Nike Pegasus+ 26

WU

Running intervals 39:00 [4] 8.0 km (4:53 / km) +70m 4:40 / km
ahr:153 max:171 shoes: Nike Pegasus+ 26

14 x ~550m (~2mins) @ T with ~80m walking recovery (~1min)
8 PM

Flexibility (Stretching) 12:00 [0]

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

WD Home - steady with Amy.

Monday Jun 21, 2010 #

8 AM

Running 16:00 [2] 3.0 km (5:20 / km) +30m 5:05 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Strength and Conditioning (Circuits) 25:00 [3]
shoes: Asics Gel GT-2140

Tough session especially after a few weeks without going.

Flexibility (Stretching) 7:00 [0]
shoes: Asics Gel GT-2140

6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +10m 4:55 / km
shoes: Nike Pegasus+ 26

HFW
9 PM

Cross Training (Swimming) 58:00 [1]

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