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Training Log Archive: timmeo

In the 7 days ending Nov 5, 2012:

activity	#	time	miles		km		+m
Run	4	2:25:11	15.75	(9:13)	25.34	(5:44)	270
Circuits	1	50:00
Night O	1	34:45	3.23	(10:45)	5.2	(6:41)	50	13 /	16c	81%
Time Trial	1	18:08	2.88	(6:18)	4.63	(3:55)	57
Total	5	4:08:04	21.85		35.17		377	13 /	16c	81%

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Sunday Nov 4, 2012 #

Run long (New Forest) 1:20:00 [3] 13.5 km (5:56 / km) +100m 5:43 / km
shoes: Inov8 Flyroc 310 V

R Knee - 1 - No pain
L Knee - 1 - No pain
L Heel - 1 - No pain

Nov Classic cancelled due to rain. Went for a long run instead.

Friday Nov 2, 2012 #

Run warm up/down 12:50 [3] 2.35 km (5:28 / km)
ahr:136 max:143 shoes: Inov8 Flyroc 310 VI

Time Trial race (Winter) 18:08 [4] 4.63 km (3:55 / km) +57m 3:41 / km
ahr:165 max:177 shoes: Inov8 Flyroc 310 VI

R Knee - 1 - No pain
L Knee - 1 - No pain
L Heel - 1 - No pain

First winter course of the season. PB by 11sec (June) and by 24sec (March). Starting with ML helped me start fast and then lots of people to chase down. Recovered really well after hill and felt really good in final km and was flying.

S1: 10:31
S2: 5.12
S3: 2:25

Thursday Nov 1, 2012 #

Circuits (Magnet) 50:00 [3]

Magnet Circuits

Wednesday Oct 31, 2012 #

Run warm up/down (Wallingford) 37:21 [3] 6.56 km (5:42 / km) +20m 5:36 / km
ahr:139 shoes: Inov8 Flyroc 310 VI

Run to hill, between reps, and back to work

Run hills (Winter Hill) 9:00 [4] 1.93 km (4:40 / km) +150m 3:21 / km
ahr:153 max:172 shoes: Inov8 Flyroc 310 VI

R Knee - 1 - No pain
L Knee - 1 - No pain
L Heel - 1 - No pain

Hill reps 6 x 90" (~325m, 25m climb)

Hill was pretty wet and slippery but I felt good, perhaps didn't push as hard as I could but similar distances to when I last did these in April.

Tuesday Oct 30, 2012 #

Run warm up/down (Richmond Park) 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Flyroc 310 VI

Night O race (Richmond Park) 34:45 [3] *** 5.2 km (6:41 / km) +50m 6:23 / km
spiked:13/16c shoes: Inov8 Flyroc 310 VI

R Knee - 1 - No pain
L Knee - 1 - No pain
L Heel - 1 - No pain

SLOW Night-O - Long Course - Richmond Park

Not too tricky in mostly open areas and good paths. Lost some time due to borrowed headtorch being too loose and carrying it for the second half and at last control but o big errors.