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Training Log Archive: MikeS

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Running7 7:10:22 60.69(7:05) 97.67(4:24) 957
  Total7 7:10:22 60.69(7:05) 97.67(4:24) 957
averages - sleep:8.9

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MoTuWeThFrSaSu

Sunday Jan 9, 2011 #

2 PM

Running long 42:57 intensity: (2:02 @2) + (1:27 @3) + (39:11 @4) + (17 @5) 7.28 mi (5:54 / mi) +79m 5:42 / mi
ahr:150 max:156 slept:10.0 shoes: Asics Hyper XC

Yoprkshire XC champs, Doncaster. One short lap and three long laps of a nice course through fields and woodland. Very good going underfoot, meaning it was fast throughout, with only two gradual climbs on each lap to break the rhythm. Had a good battle with Petey on the first two laps, but then he was too strong on the hills and pulled away from me on the second two laps. Not unhappy with my run today, now looking forward to the Northerns in three weeks time.

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Innov-8 X-talon 212

Warm up and warm down with the boys.

Saturday Jan 8, 2011 #

11 AM

Running 1:44:42 intensity: (17:19 @2) + (1:03:01 @3) + (21:28 @4) + (2:54 @5) 15.0 mi (6:59 / mi) +256m 6:38 / mi
ahr:141 max:177 slept:10.0 shoes: New Balance 1064 (2)

Needed to get a long run in, but with one eye on the Yorkshire XC tomorrow I ran it steady, and didn't put in any faster paced sections. Down to Hillsbro, Oughtibridge and back, Rivelin Valley road to the post office, up the A57, back through Crookes. Wasn't looking at the watch, so ran a little quicker than I was expecting but felt OK.

Friday Jan 7, 2011 #

Note
slept:7.5 (rest day)

Was going to run at lunch, but it snowed and I had the wrong shoes with me.

Thursday Jan 6, 2011 #

7 AM

Running 36:09 intensity: (26:09 @2) + (10:00 @3) 4.93 mi (7:20 / mi) +46m 7:08 / mi
ahr:123 max:140 slept:8.5

IW. Failed to get up early and go to track.
7 PM

Running 35:40 intensity: (22:33 @2) + (12:32 @3) + (35 @4) 4.99 mi (7:09 / mi) +93m 6:45 / mi
ahr:127 max:147

HFW. Ended up leaving work too late to do anything after I had got home.

Wednesday Jan 5, 2011 #

7 PM

Running 53:24 intensity: (23:10 @2) + (30:14 @3) 7.07 mi (7:33 / mi) +224m 6:53 / mi
ahr:130 max:144 slept:8.0 shoes: New Balance 1064 (2)

Nice easy road run to just stretch the legs and de-stress after a pretty rubbish day at work. Bumped into the Dark Peak run at the bottom of Shore Lane so ran with them for a little bit.

Tuesday Jan 4, 2011 #

5 PM

Running 1:08:46 intensity: (41:02 @2) + (3:41 @3) + (19:54 @4) + (4:09 @5) 10.1 mi (6:49 / mi) +38m 6:44 / mi
ahr:132 max:172 slept:8.0 shoes: Asics DS Trainer 15 (8.5)

Track. 5 * 1500m starting every 6.10. Rep times of 5.01, 5.02, 5.01, 5.05, 5.04. Disappointed the times fell off a little at the end, but it was getting tougher running into the wind on the back straight. Plus run to and from work.

Monday Jan 3, 2011 #

2 PM

Running 58:44 intensity: (25:35 @2) + (31:28 @3) + (1:41 @4) 8.32 mi (7:04 / mi) +221m 6:31 / mi
ahr:131 max:151 slept:10.5 shoes: New Balance 1064 (2)

Easy leg loosener - Broomhill, Fulwood to bottom of Crimicar Lane, through the parks, Eccy Road, Hanover Way, University, Commonside, home. Left knee a bit sore to start with, but eased off during the run.

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