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Training Log Archive: Rich

In the 9 days ending Aug 16, 2011:

activity # timemileskm+m
  Running11 7:39:24 57.14(8:02) 91.96(5:00) 852
  Strength and Conditioning1 35:00
  Flexibility1 20:00
  Total13 8:34:24 57.14 91.96 852
  [1-5]12 8:05:52
averages - sleep:7.6 weight:66.9kg

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MoTuWeThFrSaSuMoTu

Tuesday Aug 16, 2011 #

6 PM

Running intervals 58:46 intensity: (23 @0) + (7:56 @1) + (11:21 @2) + (18:20 @3) + (19:46 @4) + (1:00 @5) 13.3 km (4:25 / km) +40m 4:21 / km
ahr:154 max:182 shoes: Nike Air Pegasus+ 28

Sutton Harriers

WU inc drills

Pyramid session on the grass. 1min (1min), 2min (2min), 4min (3:30, 6min (4:30), 6min (3:40), 4min (1:45), 2min (1:00), 1min. (recoveries)

Good to get some faster training in again though a bit rusty. Felt really good afterwards. Need to get back to doing more!

WD

Monday Aug 15, 2011 #

6 PM

Running 44:37 intensity: (6:30 @1) + (34:37 @2) + (3:30 @5) 7.97 km (5:36 / km) +41m 5:27 / km
slept:7.0 shoes: Nike Air Pegasus+ 28

Steady again. WU, 2x10x10s hill sprints with ~10mins jog in between, WD.

Sunday Aug 14, 2011 #

6 PM

Running 38:06 intensity: (46 @0) + (3:00 @1) + (33:02 @2) + (1:18 @3) 7.74 km (4:56 / km) +52m 4:46 / km
ahr:134 max:147 slept:8.0 (sick) shoes: Nike Air Pegasus+ 28

Not feeling all that grand again today but had to get out and do something. Probably did a bit too much yesterday. Calves very tight again despite all the stretching last night.

Saturday Aug 13, 2011 #

1 PM

Running 1:08:10 intensity: (50 @0) + (2:19 @1) + (12:33 @2) + (50:03 @3) + (2:25 @4) 14.44 km (4:43 / km) +141m 4:30 / km
ahr:147 max:163 slept:8.0 shoes: Nike Air Pegasus+ 28

Steady one. Feet fine but calves pretty tight. Slowed quite alot towards the end. HR a bit high for the pace.
6 PM

Running 22:21 intensity: (23 @0) + (36 @1) + (15:13 @2) + (6:09 @3) 4.63 km (4:50 / km) +6m 4:48 / km
ahr:140 max:150 shoes: Nike Air Pegasus+ 28

Inspired by reading Ultramarathon Man I ran round to a Friends House rather than driving. The upside was I could have a drink too.
C • You pussy 8
10 PM

Running 25:17 intensity: (25 @0) + (4 @1) + (7:43 @2) + (16:54 @3) + (11 @4) 4.93 km (5:07 / km) +57m 4:51 / km
ahr:145 max:160 shoes: Nike Air Pegasus+ 28

Run home armed with head torch. Got one or two funny looks/comments when I came across people as I disected the main roads. Quite enjoyable though again my calves weren't too happy.
11 PM

Flexibility 20:00 [0]

While watching MOTD.

Friday Aug 12, 2011 #

2 PM

Note
slept:8.0 (sick)

Back to the physios today. As I suspected she has told me I need to get orthotics to support my collapsing arch on my left foot. Any tips/recommendations on orthotics kindly appreciated! I'm not keen but feel there is little choice.

Also feeling a little better today, just a bit sniffley and a head cold still. Will probably have a small jaunt out later if I'm still feeling up to okish.
6 PM

Running 45:07 intensity: (33 @0) + (1:48 @1) + (31:05 @2) + (11:41 @3) 9.4 km (4:48 / km) +37m 4:42 / km
ahr:139 max:155 weight:66.7kg shoes: Nike Air Pegasus+ 28

Felt alright so went out for a steady one with two routes in mind that could be changed depending on how I felt. Feet felt really nice in the new trainers, cushioning obviously gone in the other. PFI was no problem but calves pretty tight. Did the longer of the routes I was thinking of; I did feel quite hard work and my hard rate shot up the times my speed increased a little.

Thursday Aug 11, 2011 #

Note
slept:7.5 (sick)

Wednesday Aug 10, 2011 #

Note
slept:8.0 (sick)

Woke us sniffly and sinusy. Was going to run a AAA road race tonight but I've been feeling worse and worse as the day has gone on.
C • race 2

Tuesday Aug 9, 2011 #

7 AM

Running 20:34 intensity: (1:49 @0) + (7:13 @1) + (11:32 @2) 3.9 km (5:16 / km) +68m 4:51 / km
ahr:130 max:148 shoes: Nike Air Pegasus+ 27

ITW. PFI hurting quite alot again this morning and calves tighened back up. I think it may well be my trainers, or specifically trainings with lots of cushioning. Will run in my Inov8's tonight and see how that goes.
5 PM

Running 55:01 intensity: (1:23 @0) + (5:22 @1) + (48:16 @2) 10.9 km (5:03 / km) +74m 4:53 / km
ahr:130 max:146 slept:7.0 shoes: Inov8 X Talon 212 (2)

Calves really tight and struggling. Ran out to Sutton Lawn and was going to do some wind sprints but after starting the first realised that wasn't happening.

Monday Aug 8, 2011 #

7 AM

Running 20:02 intensity: (35 @0) + (4:07 @1) + (15:20 @2) 3.44 km (5:49 / km) +67m 5:18 / km
ahr:133 max:168 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Strength and Conditioning (Circuits) 35:00 [3]
slept:7.0

5 PM

Running 1:01:23 intensity: (1:25 @0) + (3:25 @1) + (54:08 @2) + (2:25 @3) 11.31 km (5:26 / km) +269m 4:51 / km
ahr:136 max:154 weight:67.1kg shoes: Nike Air Pegasus+ 27

Steady home from work through Byron's Walk. Few drills towards the end. Legs achy but feeling ok.

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