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Training Log Archive: Rich

In the 7 days ending Oct 17, 2010:

activity

time

miles

Running

2:26:23

18.83

(7:46)

30.3

(4:50)

165

Flexibility

10:00

Running Drills

5:00

0.31

(16:06)

0.5

(10:00)

Total

2:41:23

19.14

30.8

165

[1-5]

2:31:23

1:26

0:00

» now

Sunday Oct 17, 2010 #

11 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X Talon 212 (1)

Warm up for X-Country.

Running race 26:30 [5] 7.1 km (3:44 / km) +115m 3:27 / km
shoes: Inov8 X Talon 212 (1)

X-country at Shipley Park. 8th - OK, a bit down on where I have been but not suprising after a rest period and also putting a couple of kg's on. Training starts again now!

12 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X Talon 212 (1)

Long steady warm down

Flexibility 10:00 [0]

Thursday Oct 14, 2010 #

Note
(sick)

Now back from Holiday and training will hopefully resume fully next week. Suffering with a bit of a cold which keeps coming and going at the minute.

7 PM

Running warm up/down 12:47 [3] 2.8 km (4:34 / km) +20m 4:24 / km
shoes: Nike Pegasus+ 26

To training

Running Drills 5:00 [5] 0.5 km (10:00 / km)
shoes: Nike Pegasus+ 26

Running intervals 43:00 [4] 9.8 km (4:23 / km)
shoes: Nike Pegasus+ 26

Fartlek Session

600m @T + 90s steady x 6
400m@T + 60s recovery x 6
200m@T + 200m steady x 8

Running 14:06 [2] 2.6 km (5:25 / km) +30m 5:08 / km
shoes: Nike Pegasus+ 26

Warm down jog back home with Nick.

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