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Training Log Archive: Rich

In the 7 days ending Jan 12, 2014:

activity # timemileskm+m
  Running12 10:08:53 77.76(7:50) 125.14(4:52) 1757
  Strength and Conditioning2 1:20:00
  Total12 11:28:53 77.76 125.14 1757
averages - sleep:10.1 weight:66.1kg

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Sunday Jan 12, 2014 #

10 AM

Running warm up/down 15:20 [2] 2.42 km (6:19 / km) +11m 6:11 / km
shoes: Saucony Kilkenny XC4

Running race 37:48 [5] 9.53 km (3:58 / km) +195m 3:36 / km
slept:9.0 weight:67.1kg shoes: Saucony Kilkenny XC4

Booths XC at Allestree

Eased in and was leading from ~200m in. Very muddy first half up to the top of Allestree the second half of the course (2 laps) was mostly downhill on compact tracks which didn't do my spikes much good but had a 50m or so lead by the end of the first lap.

A few hundred meters in the second I heard someone coming back at me quickly - was Joe Rainsford and with knackered spikes I could do nothing to relax as he steamed past and quickly forged out a decent lead as I trudged up the muddy hills. Went for it a bit once at the top on the downhills and closed the gap up significantly bit in the end he took the win by 5 seconds or so. Still fairly pleased considering Joe was two mins ahead of me last week which kind of confirms my belief that last weeks race was a blip.

Running warm up/down 11:37 [2] 2.0 km (5:49 / km) +41m 5:16 / km
shoes: Saucony Kilkenny XC4

Saturday Jan 11, 2014 #

12 PM

Running long 2:03:05 intensity: (20:06 @1) + (1:11:35 @2) + (31:04 @3) + (20 @4) 24.58 km (5:01 / km) +323m 4:42 / km
ahr:136 max:160 slept:9.0 weight:66kg shoes: Inov8 Trailroc 245

Portland Park, Newstead CP and Thieves Wood where I had a few controls to check ahead of next months event. Started getting hungry from 20mins in so expected this to get difficult and so it proved. Started to flag from 75mins and the wall slowly built from there. Getting thoughts of food for the last half hour.

Friday Jan 10, 2014 #

7 AM

Running 26:22 intensity: (5:39 @1) + (18:08 @2) + (2:35 @3) 5.39 km (4:54 / km) +26m 4:47 / km
ahr:131 max:146 shoes: Inov8 Road-X 255

5 PM

Running 39:50 intensity: (38:00 @2) + (1:50 @5) 8.13 km (4:54 / km) +168m 4:26 / km
ahr:114 max:177 shoes: Inov8 Road-X 255

Easy to Mum's from Newstead with strides. Very achy.

Thursday Jan 9, 2014 #

7 AM

Running 28:13 intensity: (27:22 @2) + (51 @3) 5.6 km (5:02 / km) +41m 4:52 / km
ahr:132 max:145 slept:7.75 weight:66.1kg shoes: Adidas Adizero Adios 2 (2)

ITW. Hurting from yesterday's gym session.
6 PM

Running warm up/down 21:44 [2] 4.77 km (4:33 / km) +38m 4:23 / km
ahr:139 max:154 shoes: Adidas Adizero Adios 2 (2)

Running intervals 42:57 intensity: (5:04 @1) + (11:00 @2) + (26:53 @4) 10.47 km (4:06 / km) +50m 4:00 / km
ahr:150 max:172 shoes: Adidas Adizero Adios 2 (2)

Running warm up/down 11:30 [1] 2.5 km (4:36 / km) +20m 4:25 / km
shoes: Adidas Adizero Adios 2 (2)

Steady back home.

Wednesday Jan 8, 2014 #

12 PM

Running 6:42 [3] 1.29 km (5:12 / km) +33m 4:36 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [1]
shoes: Inov8 Road-X 233

Running 4:03 [3] 0.93 km (4:23 / km) +8m 4:12 / km
shoes: Inov8 Road-X 233

6 PM

Running 1:04:00 intensity: (1:02:00 @2) + (2:00 @5) 12.0 km (5:20 / km) +350m 4:39 / km
shoes: Saucony Kilkenny XC4

Easy terrain run looping around the hills. Stop off for 10 x short hill sprints. Filthy weather; loving it.

Tuesday Jan 7, 2014 #

6 PM

Running intervals 1:22:44 intensity: (40:00 @1) + (18:44 @2) + (24:00 @5) 15.42 km (5:22 / km) +400m 4:45 / km
ahr:143 max:173 shoes: Inov8 O Roc 280

Terrain session on the hills with Head torch. 12 x 2min reps with 2min jogs plus WU and WD. Head torch just about lasted till the end before dying.

Monday Jan 6, 2014 #

7 AM

Running 29:45 intensity: (23:52 @2) + (5:48 @3) + (5 @4) 5.98 km (4:58 / km) +12m 4:55 / km
ahr:138 max:162 slept:6.5 weight:67.1kg shoes: Adidas Adizero Adios 2 (2)

Drove into Nott'm early to avoid the traffic and then for an easy one out to the Trent. Achy this morning.
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 [3]
shoes: Inov8 Road-X 233

Circuits class.

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

Back to the office after loading up my bag with food at Tesco.
5 PM

Running 54:13 intensity: (30:03 @2) + (23:10 @3) + (1:00 @4) 12.04 km (4:30 / km) +16m 4:28 / km
ahr:143 max:161 slept:8.0 weight:64.4kg shoes: Adidas Adizero Adios 2 (2)

Run from the office after work to let the traffic die down before the drive home. Loop along the canal and Trent with strides. Strong winds again for a change.

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