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Training Log Archive: Rich

In the 7 days ending May 7, 2013:

activity # timemileskm+m
  Running10 6:12:45 51.23(7:17) 82.45(4:31) 519
  Strength and Conditioning1 30:00
  Total10 6:42:45 51.23 82.45 519
  [1-5]10 6:26:37
averages - sleep:7.3 weight:64kg

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Tuesday May 7, 2013 #

8 AM

Running 35:09 intensity: (10:51 @2) + (21:47 @3) + (2:31 @4) 8.06 km (4:22 / km) +59m 4:12 / km
ahr:146 max:171 shoes: Adidas Adizero Adios 2

6 PM

Running warm up/down 5:07 intensity: (3:01 @2) + (2:06 @3) 1.2 km (4:15 / km) +5m 4:10 / km
ahr:144 max:151 shoes: Adidas Adizero Adios 2

Running intervals 39:33 intensity: (20:00 @1) + (19:33 @5) 9.17 km (4:19 / km) +50m 4:12 / km
ahr:152 max:172 shoes: Adidas Adizero Adios 2

Reps session of 160m and 300m on the field with the Harriers. 150m jog recoveries.

Running warm up/down 9:08 intensity: (1:31 @1) + (7:23 @2) + (14 @3) 1.92 km (4:45 / km) +10m 4:38 / km
ahr:135 max:145 shoes: Adidas Adizero Adios 2

Monday May 6, 2013 #

8 AM

Running 46:33 intensity: (9:46 @2) + (36:11 @3) + (36 @4) 10.6 km (4:23 / km) +45m 4:18 / km
ahr:148 max:163 slept:8.0 shoes: Adidas Adizero Adios 2

Easy pre brekkie jog before heading back to the hospital.

Sunday May 5, 2013 #

8 AM

Running 45:12 intensity: (23:39 @2) + (21:22 @3) + (11 @4) 10.2 km (4:26 / km) +60m 4:18 / km
ahr:140 max:159 slept:8.0 shoes: Adidas Adizero Adios 2

Morning jog before heading back to the hospital.
11 PM

Running 12:00 [1] 2.2 km (5:27 / km) +40m 5:00 / km

Home from the pub, was getting bored of walking so jogged instead.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013
 

Note
(rest day)

Grace Bethany Robinson, born at 4:09am weighing 7lb 2oz.

Friday May 3, 2013 #

Note
(rest day)

At the hospital all day.

Thursday May 2, 2013 #

7 AM

Running 18:00 [2] 4.0 km (4:30 / km)
slept:7.5 weight:64.1kg shoes: Adidas Adizero Adios 2

ITW. Back and legs quite stiff when I got up but soon eased up.
1 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 30:00 [1]
shoes: Inov8 Road-X 233

Normal stuff.

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

5 PM

Running 8:47 [2] 1.76 km (5:00 / km) +17m 4:46 / km
ahr:132 max:140 shoes: Adidas Adizero Adios 2

Running warm up/down 9:38 intensity: (4:35 @1) + (5:03 @2) 1.95 km (4:56 / km) +4m 4:53 / km
ahr:124 max:137 shoes: Adidas Adizero Adios 2

Running intervals 32:30 intensity: (15:00 @0) + (17:30 @5) 6.38 km (5:06 / km) +45m 4:55 / km
ahr:136 max:167 shoes: Adidas Adizero Adios 2

Pushed away from the normal training area by school football matches so the pyramid session was on the slope. 3 sets of 250m, 320m, 550m, 820m with recoveries of 30s, 60s, 90s, 120s. Struggling tonight, through mental tiredness as much as anything I think so only did 3 sets rather than the normal 4. Was running them about 5k pace.

Running warm up/down 7:26 intensity: (26 @0) + (4:25 @1) + (2:35 @2) 1.5 km (4:58 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Running 10:30 [2] 2.2 km (4:46 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Wednesday May 1, 2013 #

6 AM

Running 27:58 intensity: (13:26 @2) + (14:32 @3) 6.13 km (4:34 / km) +50m 4:23 / km
ahr:142 max:155 slept:5.5 weight:63.9kg shoes: Adidas Adizero Adios 2

Bright sun and blue skies made getting up slightly early for a morning jog was a pleasure rather than a chore. Still pretty chilly on the hands but the sun was pleasantly warming even at this time so was dodging shadows most of the way round. Legs still feeling good despite last nights reps though tried to keep the pace slow.
6 PM

Running 56:44 intensity: (42 @0) + (55 @1) + (40:53 @2) + (13:46 @3) + (28 @4) 13.08 km (4:20 / km) +109m 4:10 / km
ahr:140 max:170 shoes: Adidas Adizero Adios 2

Feeling fairly tired for a while due to last night's poor sleep but was feeling a little more spritely towards the end.

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