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Training Log Archive: Rich

In the 7 days ending Dec 5, 2010:

activity

time

miles

Running

9:09:10

64.31

(8:32)

103.5

(5:18)

1225

Strength and Conditioning

1:02:00

Running Drills

30:00

0.62

(48:17)

1.0

(30:00)

Cross Training

5:10

Flexibility

5:00

Total

10:51:20

64.93

104.5

1225

[1-5]

10:46:20

averages - sleep:7.7 weight:68.2kg

2:19

0:00

» now

Sunday Dec 5, 2010 #

9 AM

Running long 1:55:00 [3] 20.0 km (5:45 / km) +260m 5:24 / km
ahr:136 max:166 slept:8.5 shoes: VJ Twister #3

Long run out to Teveral Trail. A beautiful morning with the snow and sun low in the sky. Absolutely freezing though. Had to make a few new trails in the snow on unused footpaths which was very hard work but the rest was enjoyable. Really dificult to run with any speed and again more of a strength endurance session. Hip flexors, glutes and quads aching by the end.

Saturday Dec 4, 2010 #

Note
(rest day)

Friday Dec 3, 2010 #

9 AM

Running 40:00 [2] 6.5 km (6:09 / km) +90m 5:45 / km
ahr:139 max:159 slept:8.25 shoes: Inov8 X Talon 190

Sutton Lawn run. Sun out, day off work, a beautiful morning. Took the camera to capture the fantastic scenes so had a few stops along the way. Were parts where I was creating my own routes too which slowed me down alot and were bloody hard work.

4 PM

Note

Didn't get chance to get another run in today but spent much over the day walking many miles through the snow and then later shovelling loads of the stuff to actually get out and do some food shopping. Good strength training :)

Thursday Dec 2, 2010 #

8 AM

Running 10:00 [1] 1.5 km (6:40 / km)
slept:7.75

Didn't have time for a proper run this morning but a bit of a gentle toter down to the station fully kitted up as I was running abit late.

1 PM

Cross Training warm up/down (cycling) 5:10 [2]

Strength and Conditioning 32:00 [2]
weight:68.2kg

5 PM

Running intervals 1:08:07 [4] 15.4 km (4:25 / km) +50m 4:21 / km
ahr:154 max:174 shoes: Inov8 X Talon 190

With the snow at home and only a few cm in Nottingham, decided to stay in Nottingham after work and do a quicker session. Ran down the Canal to the Trent in did 5 x 2km @ T (between Trent and Victoria bridges) with 2mins jog recovery. Just a bit of compacted ice but not too bad:

7:10 - 167/172
7:15 - 166/174
7:16 - 166/171
7:17 - 164/174
7:11 - 165/172

Felt a good session.

8 PM

Note

Got home last night and the amoount of snow was majestic. I had to get the tape measure out to measure the snow depth. The typical untouched snow depths were about 45-50cm with well over a meter in many of the drifts.

Wednesday Dec 1, 2010 #

7 AM

Running 20:00 [3] 3.0 km (6:40 / km) +25m 6:24 / km
ahr:146 max:165 slept:6.5 shoes: VJ Twister #3

ITW. Over a foot this morning with yesterdays footprints now dissappeared. Hard work. Got most of the way to the station and then go a call from Amy to say the trains weren't running. Working from home instead then!

2 PM

Running Drills 30:00 [5] 1.0 km (30:00 / km)
shoes: Asics Gel GT-2140

6 PM

Running 1:08:18 [3] 13.0 km (5:15 / km) +125m 5:01 / km
ahr:141 max:155 shoes: VJ Twister #3

Stuck to the routes that I knew would have been used by dog walkers as other routes were just too deep in snow to run in. Alot of pavement by main roads also have about a 1m pile of snow on them from the snow plough. Ran over the summit and along Maun Valley to the Res. Did a couple of loops and then back the same way.

Tuesday Nov 30, 2010 #

7 AM

Running 19:15 [2] 3.6 km (5:21 / km) +40m 5:04 / km
ahr:135 max:155 slept:7.25 shoes: VJ Twister #3

ITW in the driving snow.

1 PM

Note

On site in Leicester today so no chance for the normal S&C. Crap day on site too.

6 PM

Running long 2:00:00 [3] 21.5 km (5:35 / km) +350m 5:10 / km
ahr:141 max:160 shoes: VJ Twister #3

Out in the snow for a long run out through Portland Park and through the woods above Notts Golf Club. Back via Newstead Abbey and Byrons Walk. About ankle deep snow on the beaten tracks and about mid calf deep off them with drifts above knee deep. Hard work - a good strength endurance session for my glutes and hip flexors particularly. About 8-10inch of snow on the garden and about a half meter drift up the front door.

Monday Nov 29, 2010 #

7 AM

Running 23:30 [3] 5.0 km (4:42 / km) +55m 4:27 / km
ahr:140 max:153 shoes: Inov8 X Talon 190

ITW. ~7-8cm of snow and more steadily falling. Nice

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 5:00 [0]

6 PM

Running (Farlek) 1:05:00 [3] 14.0 km (4:39 / km) +230m 4:17 / km
ahr:152 max:168 shoes: Inov8 X Talon 190

HFW (Hucknall) in the snow. Pretty informal farlek run mixing up the pace.

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