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Training Log Archive: Rich

In the 7 days ending Jun 12, 2011:

activity # timemileskm+m
  Running10 5:33:02 39.04(8:32) 62.82(5:18) 724
  Strength and Conditioning1 30:00
  Flexibility1 20:00
  Cross Training1 5:00
  Total12 6:28:02 39.04 62.82 724
  [1-5]12 6:19:45
averages - sleep:7.7 weight:67.1kg

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MoTuWeThFrSaSu

Sunday Jun 12, 2011 #

Note
(rest day)

Saturday Jun 11, 2011 #

9 AM

Running 36:30 intensity: (21 @0) + (13:42 @1) + (15:21 @2) + (4:11 @3) + (2:53 @4) + (2 @5) 5.69 km (6:25 / km) +47m 6:10 / km
ahr:134 max:176 shoes: Nike Air Pegasus+ 27

Friday Jun 10, 2011 #

7 AM

Running 15:10 [2] 2.75 km (5:31 / km) +64m 4:56 / km
ahr:156 max:173 shoes: Nike Air Pegasus+ 27

Thursday Jun 9, 2011 #

7 AM

Running 22:00 [2] 4.3 km (5:07 / km) +45m 4:52 / km
slept:7.75 shoes: Nike Air Pegasus+ 27

ITW - Legs batter, particularly calves and glutes. Not sure whetehr its from last nights reps or Tuesday's S&C; or maybe a combination.
5 PM

Running 13:00 [2] 2.5 km (5:12 / km) +35m 4:52 / km
shoes: Nike Air Pegasus+ 27

Jog HFW
6 PM

Running intervals 1:04:36 intensity: (10:00 @1) + (24:00 @2) + (30:36 @4) 12.63 km (5:07 / km) +88m 4:57 / km
shoes: Nike Air Pegasus+ 27

Out for some efforts with JT. Did 6 x ~1.2km on the pit tip + WU, dynamic stretches and WD. Did the efforts at Long race pace, first section on an uneven path and then the rest through long grass. Legs felt ok, mentally exhausted though.

Wednesday Jun 8, 2011 #

7 AM

Running 18:00 [2] 3.5 km (5:09 / km) +35m 4:54 / km
slept:8.0 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Flexibility 20:00 [3]

5 PM

Running intervals 56:34 intensity: (7:00 @0) + (1:06 @1) + (35:34 @2) + (12:54 @5) 9.81 km (5:46 / km) +56m 5:37 / km
ahr:127 max:178 shoes: Nike Air Pegasus+ 27

HFW then up to the tracks for some reps. Did really have the motivation for this but pulled it out all though a fairly short session. 200m (30s), 400m (1min), 600m (90s), 800m (120s), 600m (90s), 400m (1min), 200m. Felt heavy legged, although did get a little better as the session went on, breathing was especially difficult though and was struggling for breath at the end of the reps. Times v.slow.

Tuesday Jun 7, 2011 #

7 AM

Running 22:26 intensity: (14 @0) + (30 @1) + (11:56 @2) + (9:46 @3) 4.39 km (5:07 / km) +70m 4:44 / km
ahr:143 max:154 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Cross Training warm up/down (cycling) 5:00 [2]
slept:7.25 weight:67.1kg

Strength and Conditioning 30:00 [1]

5 PM

Running 1:05:19 intensity: (34 @0) + (41 @1) + (1:03:53 @2) + (11 @3) 12.85 km (5:05 / km) +240m 4:39 / km
ahr:142 max:159 shoes: Nike Air Pegasus+ 27

Supposed to be Athletics training tonight but got to the station and discovered that no trains were going in or out of nottingham due to signal failure. After waiting 25mins and getting no info decided just to get the tram to Hucknall and run home from there instead.

Spent a fair bit of time in the terrain. Physically feeling decent, mentally feeling drained and sleepy.

Monday Jun 6, 2011 #

9 PM

Running 19:27 intensity: (8 @0) + (3 @1) + (2:11 @2) + (11:36 @3) + (5:29 @4) 4.41 km (4:25 / km) +44m 4:12 / km
ahr:154 max:173 shoes: Nike Air Pegasus+ 27

Long tiring day on site down in Tunbridge Wells. Left home at 7am, took 4.5hrs to get there. Left at 3.30pm, J19-20 on M1 closed, then got a puncture just south of Nott'm. Got home at 9pm.

Went almost straight out for a short steady run to meet Amy. Legs suprising the pretty good; certainly the best for a least a couple of weeks. Went at a greater pace as and when my legs wanted to and quite enjoyed myself in the cool but pleasant evening sunshine. Hopefully back to some more consistant training now leading up to Euromeeting.

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