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Training Log Archive: Rich

In the 7 days ending Jun 15, 2014:

activity # timemileskm+m
  Running10 7:09:09 57.15(7:31) 91.98(4:40) 980
  Strength and Conditioning4 1:29:11 0.61 0.98
  Total13 8:38:20 57.76 92.96 980
averages - sleep:6 weight:64.8kg

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Sunday Jun 15, 2014 #

8 AM

Running 40:20 intensity: (2:02 @1) + (30:51 @2) + (5:06 @3) + (2:21 @4) 8.34 km (4:50 / km)
ahr:138 max:167 slept:4.0 shoes: Inov8 Road-X 255

Easy jog around Grot Yarmouth. Should have had a out and back up the broad I think. Feeling a bit spaced out after a poor nights sleep and couple of days on the ale. Felt better for doing a little run though.

Saturday Jun 14, 2014 #

8 AM

Note
slept:6.0 (rest day)

Friday Jun 13, 2014 #

7 AM

Strength and Conditioning 9:00 [2]
ahr:117 max:138 shoes: Inov8 F-lite 195

8 AM

Running long 1:16:38 intensity: (2:09 @1) + (11:27 @2) + (1:03:02 @3) 16.72 km (4:35 / km) +173m 4:21 / km
ahr:144 max:157 shoes: Skechers Go Run 3

Got in what training I could before being picked up to head off to the Norfolk Broad for my Bro's stag. Weekend of bear, food, football and pissing about on a boat. Good opportunity to let my legs/body 'rest and recover'.
10 AM

Strength and Conditioning 22:11 intensity: (16:46 @1) + (4:57 @2) + (28 @3) 0.98 km (22:35 / km)
ahr:120 max:151 shoes: Inov8 F-lite 195

Thursday Jun 12, 2014 #

8 PM

Running 20:24 intensity: (6:25 @1) + (10:28 @2) + (3:00 @3) + (31 @4) 3.93 km (5:11 / km) +38m 4:57 / km
ahr:134 max:169 slept:7.0 (sick) (rest day) shoes: Skechers Go Run 3

Went for an easy jog but my body has been completely stripped of nutrients after last nights episode - had to take it easy today.

Wednesday Jun 11, 2014 #

7 AM

Strength and Conditioning 20:00 [1]
shoes: Inov8 F-lite 195

Running 11:03 [2] 2.19 km (5:03 / km) +8m 4:58 / km
shoes: Skechers Go Run 3

1 PM

Running 49:20 [3] 11.69 km (4:13 / km) +15m 4:12 / km
shoes: Adida Adizero Adios Boost 2

Normal Wednesday lunch waterways cruise
7 PM

Running warm up/down 26:02 [2] 4.61 km (5:39 / km) +167m 4:47 / km
shoes: Skechers Go Run 3

To Newstead Abbey from Newstead station for race and then so easy jogging and drills etc to keep fresh. Stomach cramping a little not confident at this point - a couple of toilet stops sorted out out largely though.

Running race 28:00 [5] 8.15 km (3:26 / km) +135m 3:10 / km
shoes: Skechers Go Run 3

Notts AAA Summer League - 5 miles

Had decided with tired legs to go easy at the start and hopefully push on if feeling good later. Settled down quickly and passed a few to put me in 6th - it was feeling very comfortable through the first couple of miles and considered pulling back up to the leaders but decided to keep the comfortable pace. Stomach OK at this point but could feel it may not be soon.

The next mile was mostly up hill and I started to struggle, my stomach getting more uncomfortable a bit more here and the gap to the leaders grew. Just kept the same effort level going to the second turn back at about 3.25 miles. The next, best part of a mile was all uphill and I was now in considerable discomfort and was counting down the distance. No chance of catching the leaders now and just wanted to finish - and hopefully not lose places. Mercifully the last 1km was all downhill so was over quickly although very uncomfortable, but managed to maintain the distance to those behind for 6th ~45s off the leaders.

Despite the stomach cramps, I was pleased with the run. I am clearly getting back to fitness quickly now and without the stomach cramps and on fresh legs I think I can soon but running better than I ever have.

Running warm up/down 19:00 [1] 2.64 km (7:12 / km) +68m 6:23 / km
shoes: Skechers Go Run 3

WD - Feeling completely drained now - guts not happy with me.

Tuesday Jun 10, 2014 #

6 AM

Running 23:32 [2] 4.47 km (5:16 / km) +69m 4:53 / km
ahr:133 max:161 shoes: Skechers Go Run 3

5 PM

Running warm up/down 10:00 [3] 2.45 km (4:05 / km) +4m 4:03 / km
ahr:162 max:183 shoes: Skechers Go Run 3

Running intervals 18:30 intensity: (10:00 @1) + (8:30 @5) 3.99 km (4:38 / km) +1m 4:38 / km
ahr:139 max:168 shoes: Skechers Go Run 3

Harriers track session

Easier session of 10 x 300m with 1min recoveries due to AAAs tomorrow. Wasn't arguing as I was feeling pretty knackered. Ran well within myself, pretty blowy evening.

Running warm up/down 9:04 [2] 1.99 km (4:34 / km)
ahr:134 max:138 shoes: Skechers Go Run 3

Monday Jun 9, 2014 #

6 AM

Strength and Conditioning 38:00 intensity: (18:00 @1) + (20:00 @3)
slept:7.0 weight:64.8kg shoes: Inov8 F-lite 195

12 PM

Running 46:10 intensity: (2:25 @1) + (43:45 @2) 9.76 km (4:44 / km) +59m 4:35 / km
ahr:134 max:148 shoes: Inov8 Road-X 255

Easy lunch time jog out to the Trent Embankment. Randomly heard a phone ringing with no one around; thought I was John McLane and a bomb was about to go off momentarily but then remembered I was in Nottingham. The phone was reunited with its thankful owner later that day anyway so I did my good Samaritan bit. Good job I found it when I did as moments later it threw it down.
5 PM

Running 51:06 intensity: (2:05 @1) + (40:02 @2) + (8:59 @3) 11.05 km (4:37 / km) +243m 4:10 / km
ahr:138 max:155 shoes: Inov8 Road-X 255

Back from Newstead. Felt a bit harder than I hoped so the pace was steady. Think I was running out of juice the last 20 mins; feeling a little light headed.

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