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Training Log Archive: Rich

In the 7 days ending Sep 14, 2014:

activity # timemileskm+m
  Running12 9:27:15 77.98(7:16) 125.5(4:31) 1106
  Strength and Conditioning2 1:23:16
  Total13 10:50:31 77.98 125.5 1106
  [1-5]13 10:50:29
averages - sleep:5

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MoTuWeThFrSaSu

Sunday Sep 14, 2014 #

9 AM

Running long 1:32:27 intensity: (1:37 @1) + (59:00 @2) + (31:50 @3) 21.39 km (4:19 / km) +251m 4:05 / km
ahr:141 max:156 shoes: Adida Adizero Adios Boost 2

Squeezed in what I could before heading off to the football. Newstead and Thieves, picked up the pace a little towards the end.

Saturday Sep 13, 2014 #

9 AM

Strength and Conditioning 37:49 intensity: (28:14 @1) + (9:35 @2)
ahr:111 max:143 shoes: Inov8 F-lite 195

6 PM

Running hills 55:38 intensity: (16:39 @1) + (29:38 @2) + (9:21 @3) 10.99 km (5:04 / km) +59m 4:56 / km
ahr:133 max:158 shoes: Sketchers Go Run 2

Jog over to the old pit tip for some hill sprints. 2 sets of 10 x ~12s with a 10min jog between sets.

Friday Sep 12, 2014 #

7 AM

Running 24:30 intensity: (2:02 @1) + (10:57 @2) + (11:31 @3) 5.06 km (4:50 / km) +61m 4:34 / km
ahr:143 max:157 slept:6.0 shoes: Sketchers Go Run 2

Plot ITW. Grace not well again so very broken nights sleep; extra 45 mins sleep was favorable over S&C which I hope to sneak in tomorrow instead.
5 PM

Running 23:35 intensity: (22:53 @1) + (42 @2) 4.82 km (4:54 / km) +164m 4:11 / km
ahr:128 max:146 shoes: Sketchers Go Run 2

Thursday Sep 11, 2014 #

7 AM

Running 43:25 intensity: (9:08 @1) + (34:13 @2) + (4 @3) 9.08 km (4:47 / km) +20m 4:44 / km
ahr:130 max:144 shoes: Sketchers Go Run 2

Morning jog, legs heavy.
6 PM

Running warm up/down 19:23 intensity: (3:37 @1) + (15:46 @2) 4.14 km (4:41 / km) +38m 4:28 / km
ahr:131 max:143 shoes: Sketchers Go Run 2

Running intervals 34:31 intensity: (1 @0) + (6:06 @1) + (4:06 @2) + (6:47 @3) + (17:31 @4) 8.1 km (4:16 / km) +1m 4:16 / km
ahr:150 max:171 shoes: Sketchers Go Run 2

Pyramid with harriers.

200m up to 1.2km in 200m increments. starting with 30s standing recovery and increasing by 15s with each extra distance.

Times were crap and all bar the last few were little more the tempo. Felt totally knackered due to last nights poor nights sleep (poorly little girl) and DOMS from yesterdays S&C. Stomach feeling on edge throughout but got through unscathed.

Running warm up/down 18:01 intensity: (10:52 @1) + (7:09 @2) 3.81 km (4:44 / km) +1m 4:43 / km
ahr:124 max:142 shoes: Sketchers Go Run 2

WD home, no long unscathed.

Wednesday Sep 10, 2014 #

6 AM

Strength and Conditioning 45:27 intensity: (35:27 @1) + (10:00 @2)
shoes: Inov8 F-lite 195

Brutal as always.

Running 23:20 intensity: (37 @1) + (15:54 @2) + (6:49 @3) 5.07 km (4:36 / km) +44m 4:25 / km
ahr:136 max:150 shoes: Sketchers Go Run 2

ITW
12 PM

Running 49:32 intensity: (52 @1) + (35:38 @2) + (13:02 @3) 11.79 km (4:12 / km) +15m 4:11 / km
ahr:141 max:148 shoes: Inov8 Road-X 233

Lunch time waterways run. Got a nice blister for my efforts just on my landing point of my left foot.
5 PM

Running 27:54 intensity: (57 @1) + (26:57 @2) 5.64 km (4:57 / km) +169m 4:18 / km
ahr:132 max:144 shoes: Sketchers Go Run 2

Plot home via picking up tickets for the Forest-sheep molesters game! :)

Tuesday Sep 9, 2014 #

6 AM

Running 54:44 intensity: (1:33 @1) + (46:06 @2) + (4:42 @3) + (2:23 @4) 11.27 km (4:51 / km) +54m 4:45 / km
ahr:135 max:171 shoes: Skechers Go Run 3

Nice but chilly morning, hands got pretty cold. Couple of loops of the res and then ITW after dropping Grace off at her Grandma's.
5 PM

Running warm up/down 21:01 intensity: (47 @1) + (20:14 @2) 4.77 km (4:24 / km) +161m 3:46 / km
ahr:137 max:150 shoes: Skechers Go Run 3

Running intervals 30:34 intensity: (8:28 @1) + (4:53 @2) + (2:53 @3) + (14:20 @4) 8.14 km (3:45 / km) +44m 3:39 / km
ahr:146 max:172 shoes: Skechers Go Run 3

Running warm up/down 10:23 intensity: (1 @0) + (4:42 @1) + (5:40 @2) 2.06 km (5:03 / km) +2m 5:01 / km
ahr:128 max:137 shoes: Skechers Go Run 3

Monday Sep 8, 2014 #

8 AM

Note
slept:4.0 (sick)

Another bad night sleep with a sore stomach, not quite what up, may a slight stomach bug or something. Pretty knackered after two night running of poor sleep.
5 PM

Running 38:17 intensity: (1:55 @1) + (27:54 @2) + (8:28 @3) 9.36 km (4:05 / km) +22m 4:02 / km
ahr:138 max:148 shoes: Sketchers Go Run 2

Feeling a little better by the evening and had itchy feet. Felt the best I have running for a few weeks despite tiredness. Stomach a little tender still though.

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