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Training Log Archive: gg

In the 7 days ending Jul 10, 2011:

activity # timemileskm+m
  Trail/terrain running7 7:43:45 60.64(7:39) 97.59(4:45) 1310
  Kayaking1 1:30:00 3.73(24:08) 6.0(15:00)
  Strength and conditioning3 1:05:00
  Road/track running1 48:08 5.47(8:48) 8.8(5:28) 275
  Running drills / plyometrics1 20:02 1.5(13:23) 2.41(8:19)
  Total9 11:26:55 71.33 114.8 1585

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MoTuWeThFrSaSu

Sunday Jul 10, 2011 #

11 AM

Trail/terrain running 53:03 [2] 10.92 km (4:51 / km) +30m 4:48 / km
ahr:125 max:134 shoes: inov8 road 255

Very easy jog round Horsell Common loop. Another wedding yesterday, this time in Oxford.

Strength and conditioning 30:00 [1]

Circuits and knee exercises

Saturday Jul 9, 2011 #

8 AM

Trail/terrain running intervals 1:16:21 intensity: (38:35 @2) + (8:59 @3) + (11:44 @4) + (17:03 @5) 18.18 km (4:12 / km) +30m 4:10 / km
ahr:148 max:177 shoes: New balance 828

Pre breakfast session from parents along canal. 'Uphill' on way out, few locks / bridges/ roads to cross, otherwise mostly good surface.

WU
Drills and strides
10 mins threshold (9.77km 162, 166)
Jogging
Monagheti session 2*90(90), 4*60(60), 4*30(30), 4*15(15) with float recoveries. Running about 3 min/km in effort and just under 4 min/km for the floats (5.89km 169, 177).
CD with 6*10s relaxed strides

Running drills / plyometrics 20:02 [1] 2.41 km (8:19 / km)
shoes: New balance 828

Normal with strides

Friday Jul 8, 2011 #

1 PM

Trail/terrain running 1:14:39 [2] 15.91 km (4:42 / km) +200m 4:25 / km
ahr:139 max:159 shoes: inov8 road 255

Steady with Fanni around the lake. 5 * 8s strides half way

Wednesday Jul 6, 2011 #

8 AM

Road/track running 48:08 [2] 8.8 km (5:28 / km) +275m 4:44 / km
ahr:122 max:144 shoes: inov8 road 255

Morning jog exploring SNO-land with Iain and Scott. Found the track :)
12 PM

Kayaking 1:30:00 [2] 6.0 km (15:00 / km)

Lovely cruise around the lake.
6 PM

Trail/terrain running 1:07:08 [2] 11.69 km (5:45 / km) +350m 5:00 / km
ahr:121 max:135 shoes: inov8 x talon

Very easy run with Fanni around Malmsjoen. Small forest paths and some forest running. Gorgeous evening, followed by a swim and a bbq on the beach.

Tuesday Jul 5, 2011 #

10 AM

Trail/terrain running intervals 1:02:12 intensity: (36:18 @2) + (4:02 @3) + (5:33 @4) + (16:19 @5) 13.77 km (4:31 / km) +350m 4:00 / km
ahr:148 max:177 shoes: inov8 roclite black 2011

6 times 1.1km loop from Tveta with Scott and Iain pushing the pace.

3:39 (155, 167)
3.37 (166, 173)
3.38 (166, 173)
3.37 (167, 174)
3.36 (170, 177)
3.38 (170, 176)
6 PM

Trail/terrain running 40:22 [2] 8.27 km (4:53 / km) +200m 4:21 / km
ahr:127 max:143 shoes: inov8 road 255

Easy run with Iain, Scott, Niclas and Fanni

Strength and conditioning 15:00 [1]

Knee exercises

Monday Jul 4, 2011 #

6 PM

Trail/terrain running long 1:30:00 [2] 18.85 km (4:46 / km) +150m 4:36 / km
ahr:129 max:141 shoes: inov8 road 255

Nice easy longish run around the lake with Fanni

Strength and conditioning 20:00 [1]

Home circuits

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