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Training Log Archive: Rich

In the 7 days ending Jul 14, 2013:

activity # timemileskm+m
  Running14 9:26:23 77.06(7:21) 124.01(4:34) 911
  Strength and Conditioning2 1:25:00
  Total14 10:51:23 77.06 124.01 911
  [1-5]14 10:37:14
averages - sleep:7.8 weight:65.1kg

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Sunday Jul 14, 2013 #

Event: NOC Summer League
 
10 AM

Running long 1:47:55 intensity: (6:15 @1) + (1:06:49 @2) + (34:51 @3) 22.66 km (4:46 / km) +273m 4:29 / km
ahr:140 max:155 slept:9.0 shoes: Adidas Adizero Adios 2

On the footpaths south to Annesley Forest and back through Byrons Walk and Portland Park. Thighs sore and blister pretty sore still particularly second half and on uneven ground and slopes. Pretty warm by the end.

Saturday Jul 13, 2013 #

9 AM

Running 31:15 intensity: (5:28 @1) + (13:14 @2) + (7:07 @3) + (5:26 @4) 6.82 km (4:35 / km) +28m 4:29 / km
ahr:140 max:170 slept:6.5 weight:65.1kg shoes: Adidas Adizero Adios 2

Out for some mile efforts. Did the first after a solid warm up and was under target pace of 5:27 but my blister was killing me and had bad stomach pains; carrying on was not going to happen
9 PM

Running tempo 47:44 intensity: (2:43 @1) + (15:43 @2) + (18:43 @3) + (10:35 @4) 11.43 km (4:11 / km) +59m 4:04 / km
ahr:146 max:166 shoes: Adidas Adizero Adios 2

Feeling better in the evening and blister feeling a little better so went out for just a steady one. Feeling decent so slowly cranked up the pace. Was getting towards threshold after two loops of the res and stomach not feeling great again so slowed to jog the last 2km. Felt better for getting a decent session in today though.

Friday Jul 12, 2013 #

7 AM

Running 30:38 intensity: (9:50 @1) + (20:48 @2) 5.93 km (5:10 / km) +18m 5:05 / km
ahr:130 max:142 shoes: Adidas Adizero Adios 2

Easy morning jog. Easy day, hopefully my blister will heel a bit as it was very sore this morning. Must have picked it up at Tuesday's race even though I never felt it. Felt it a little Wednesday and was getting sore last night although didn't bother me too much. Perhaps a cumulative thing in the heat.

Thursday Jul 11, 2013 #

7 AM

Running 28:57 intensity: (24:58 @2) + (3:59 @3) 6.9 km (4:12 / km) +20m 4:08 / km
ahr:138 max:150 shoes: Inov8 Road-X 255

Easy jog.
12 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 40:00 [1]

Lunch time core work at F1.

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

5 PM

Running warm up/down 24:20 [2] 5.41 km (4:30 / km) +25m 4:24 / km
ahr:139 max:157 shoes: Inov8 Road-X 255

HFW, then jog up to Harriers and round the field as WU plus drills.

Running intervals 27:55 intensity: (13:57 @0) + (13:58 @5) 5.69 km (4:54 / km)
ahr:154 max:174 shoes: Mizuno Tempo LD

12 x 400m with equal standing recoveries. Much better tonight. Under target pace (1:10) for the most part, just let one slip which was slightly disappointing but didn't feel like I was killing myself either despite the heat - I'll just put last week down to a bad week.

Running warm up/down 16:29 [2] 3.38 km (4:52 / km)
ahr:134 max:145 shoes: Inov8 Road-X 255

Wednesday Jul 10, 2013 #

Event: Aire Summer Sprint League
 
7 AM

Running 48:34 intensity: (10:18 @1) + (36:37 @2) + (1:39 @3) 10.1 km (4:49 / km) +60m 4:40 / km
ahr:134 max:147 shoes: Inov8 Road-X 255

Early morning run around the res before setting off to Manc.
5 PM

Running 45:58 intensity: (2:35 @1) + (29:16 @2) + (13:21 @3) + (46 @4) 9.84 km (4:40 / km) +53m 4:33 / km
ahr:140 max:161 shoes: Inov8 Road-X 255

Easy Dumbles/Boar Hill run with 10x~20s hill sprints on the pit tip.

Tuesday Jul 9, 2013 #

7 AM

Running 33:33 [2] 7.21 km (4:39 / km) +36m 4:32 / km
shoes: Adidas Adizero Adios 2

7 PM

Running warm up/down 6:30 intensity: (2:48 @1) + (2:47 @2) + (55 @3) 1.25 km (5:12 / km) +17m 4:52 / km
ahr:132 max:152 shoes: Adidas Adizero Adios 2

Running race 24:51 intensity: (5:20 @4) + (19:31 @5) 7.11 km (3:30 / km) +130m 3:12 / km
ahr:174 max:180 shoes: Adidas Adizero Adios 2

Booths SL race at Carsington.

Not the ideal route in this heat as it is very undulating. Tight start and got a bit packed in for the first 100m. Got to the side and sprinted after Dale who had set off at lightening speed. Was settled on my own in 3rd after 1km of so; no keeping with Dale today. Mouth was very very dry in the heat but just tried to concentrate on my rythym. Could Chris Rainsway and some other guy appraoching with about 2km to go, put in a strong 500m or so up and down a couple of hills and was able to cruise in to the finish in 3rd. Slightly shorter course than previous years but running 10s/km quicker than last year.

Running warm up/down 13:33 intensity: (12 @0) + (30 @1) + (12:49 @2) + (2 @3) 2.84 km (4:46 / km) +16m 4:39 / km
ahr:137 max:142 shoes: Adidas Adizero Adios 2

Monday Jul 8, 2013 #

7 AM

Running 7:52 [2] 1.67 km (4:42 / km)
ahr:138 max:143 shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Inov8 Road-X 233

Running 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 52:49 intensity: (2:24 @1) + (34:53 @2) + (15:32 @3) 11.57 km (4:34 / km) +121m 4:20 / km
ahr:139 max:157 shoes: Adidas Adizero Adios 2

Easy home from Newstead with 10 x sprints in Portland Park.

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