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Training Log Archive: fish

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  Running14 10:20:15 65.68 105.7
  Stretch/strength3 1:40:00
  Total15 12:00:15 65.68 105.7

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Saturday Sep 30, 2006 #

Stretch/strength 40:00 [2]

warm up and down, drills (both before and after), and stretching

Running intervals 23:00 [4]

reps: 3*200, 2*400, 800, 2*400, 3*200
Times to come.
30ish seconds between 200s, 90 seconds elsewhere
C • where are you? 2

Friday Sep 29, 2006 #

Running 35:00 [2] 7.2 km (4:52 / km)
shoes: Brooks Adrenaline old

home from work via girton
achilles stiff to start fine during, and a bit achey straight after.
Stretching still to come

Thursday Sep 28, 2006 #

Running 1:05:00 [2] 11.5 km (5:39 / km)
shoes: Brooks Adrenaline

Running from Work-Chesterton, warm up and down for session and then Chesterton - Home
C • plan 3

Running tempo 27:30 [4] 7.0 km (3:56 / km)
shoes: Brooks Adrenaline

Tempo run in central Cambridge - but including 12 hills, push on the hills and then a bit easier on the between bits
Av HR 175ish max 184
after the jog home could feel the achilles .. again, but no problems during run. Need to do good stretch and run tomorrow before sat track session

Tuesday Sep 26, 2006 #

Running warm up/down 15:00 [1]
shoes: Brooks Adrenaline

usual warm up/down

Running intervals 35:00 [4] 7.2 km (4:52 / km)
shoes: Brooks Adrenaline

A not that impressive set of intervals.
6*1k, (but hollow - e.g., 200 jog somewhere in the middle).

Doing the faster bits at 5k pace (ish), but HR was generally higher than I would of expected for the pace.
I guess it shows that training adaptation is definitely reversible - I've gone backwards in the last month.

Still, a good session to get back going

Thursday Sep 21, 2006 #

Running 46:00 [3] 11.7 km (3:56 / km)
shoes: Brooks Adrenaline old

tempo run with c and c, Grange rd - lammas - trumpington rd - long rd - hills rd - and left after bridge - back from lammas

achilles a bit tender still, warmed up ok, and only the odd twinge during the run.

Running warm up/down 10:00 [1]
shoes: Brooks Adrenaline old

pre tempo run warm up

Wednesday Sep 20, 2006 #

Stretch/strength 20:00 [1]

So my achilles got a bit worse - doing drills the day after the race wasn't the best idea ...

so just a long stretch

Tuesday Sep 19, 2006 #

Running long 1:00:00 [2] 12.7 km (4:43 / km)
shoes: Brooks Adrenaline old

Run home from work - via cem and girton, achilles stiffer than yesterday (think the drills work it a fair bit), but got a bit better during run.

Monday Sep 18, 2006 #

Stretch/strength 40:00 [1]

Warm up, stretching, core stability and drills - can all go in a general session

Running intervals 16:00 [3]
shoes: ds trainer

Slow intervals (4*600m) with 90 seconds recovery.
Running with the md group, last two indian file.

legs felt quite good despite the 3k, achilles a touch tight but ok

Sunday Sep 17, 2006 #

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: ds trainer

warm up (not very good) and warm down (better) around the 3k race

Running race 9:17 [5] 3.0 km (3:06 / km)

So after a shocking last month of training the winter kicked off today ... with a 3k race - ok so a bit unusual, and in fact it was also the last race of the summer, but after the last few weeks, better to think it's the start of something new...

So i tried something different -
going out too hard and then dying in the arse

splits
3.01, 3.01, 3.15

9.17 overall
oh well, at least i gave 9.00 a shot.

next year...
C • good onya 3

Thursday Sep 7, 2006 #

Running warm up/down 15:00 [1]
shoes: Nike zoom racing flats

warm up/down for road race, far too short so will be stiff today/tomorrow

Running race 16:28 [5] 5.0 km (3:18 / km)
shoes: Nike zoom racing flats

5k road race - Newmarket, 4th 16.28

Considering the training in the last two weeks have to be fairly happy. No idea on splits, but much more even paced than in Cambridge. Didn't feel as good as that day, and couldn't kick off the faster pace near the end, still a pb, and a few small hills (slopes) on the course

Wednesday Sep 6, 2006 #

Running 20:00 [2] 4.3 km (4:39 / km)
shoes: Brooks Adrenaline old

run home from work, but still feeling a bit tired (and mainly lazy) so just straight home the shortest way

Tuesday Sep 5, 2006 #

Note

Started running and felt shit - so went and picked blackberries instead!!!

Monday Sep 4, 2006 #

Running 25:00 [1]
shoes: Brooks Adrenaline

Running with maggy (12,12ish with 3 mins recovery)

Sunday Sep 3, 2006 #

Running 1:24:00 [2] 17.0 km (4:56 / km)

Run with Neil - out to Girton - Madingley - coton - work - home, fairly slow and legs feeling tired.

Can still feel achilles from time to time

Saturday Sep 2, 2006 #

Running 1:13:00 [2] 15.6 km (4:41 / km)
shoes: ds trainer

Run with Neil, normal river loop, achilles started a little stiff, but got better during run

Friday Sep 1, 2006 #

Running 25:00 [1]
shoes: Brooks Adrenaline

Running with Maggy (about 7,7,9 mins)

(and achilles a bit achey after the speed session)

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