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Training Log Archive: Shminty

In the 7 days ending Sep 20, 2009:

activity # timemileskm+m
  Running7 8:25:34 62.48(8:06) 100.55(5:02) 1230
  Gym1 1:10:00
  Total7 9:35:34 62.48 100.55 1230

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Sunday Sep 20, 2009 #

Running 1:13:00 [2] 13.2 km (5:32 / km) +150m 5:14 / km
shoes: Salomon XT Wings

Woke up and legs felt basically the same so decided that trying to run hard in a fell race would be stupid. Decided though as I was close to a 100km week I might as well complete it at a leisurely pace.

Saturday Sep 19, 2009 #

Running 33:00 [2] 6.2 km (5:19 / km)
shoes: Spira Striker

Upper legs are really feeling the lifting I was doing yesterday. Jog to endcliffe park.

Running 1:35:00 [3] 18.8 km (5:03 / km) +200m 4:48 / km
shoes: Salomon XT Wings

Thighs were sore most of the way round, somehow don't think I'll be feeling that great for the race tomorrow.

Up to the resevoirs and back down porters brook. Tried to take a route without too much climb.

New shoes, more cushioning than the inov8s for the extra road running I'm going to have to do to get to Rivelin.

http://www.mapmyrun.com/route/gb/norton/9371253401...

Friday Sep 18, 2009 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Spira Striker

Gym 1:10:00 [3]

Down hallam with danger.

Warm up
back squats: 10, 8, 6, 6, 3: 50, 55, 60, 60, 65
high step lunges: 3*12*15kg
2 * upper body circuit with 10, 7.5, -33/-26 - 10 reps a part from 8 on last SP.

Just getting back into it after a summer off lifting. The 60s actually felt easier than the 50s.

Running 49:00 [3] 10.0 km (4:54 / km) +200m 4:27 / km
shoes: Inov8 RocLite 315 no.3

Quads were aching a bit by the end of this but felt like I needed to go out and do it.

Thursday Sep 17, 2009 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Spira Striker

Run to track and back, will have to measure distance properley sometime. Shin was complaining a bit on the way back but wasn't that bad and was expected.

Running 9:34 [5] 3.0 km (3:11 / km)
shoes: Spira Striker

3k time trial

The 2 daves were doing a time trial so decided to join them, we all ran at different times.
My first track time trial, but still a bit disappointed with the time. Have done quite a bit of running the last week so maybe that effected me.

Laps
36 half
73
75
74
76
78
80
78
(Rough min/km 3.04 3.09 3.17)

Started off well then faded a bit. Shin was good and didn't feel any problems running a part from the lungs. Really needed the toilet in the last few laps. Just kept on thinking get to 800m then must have switched off a bit as that was my slowest lap.

Wednesday Sep 16, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km) +200m 4:22 / km
shoes: Inov8 RocLite 315 no.3

Trying to take it steady as doing a time trial tomorrow

Tuesday Sep 15, 2009 #

Running 1:20:00 [3] 15.75 km (5:05 / km) +280m 4:40 / km
shoes: Inov8 RocLite 315 no.2

Same time as other week, opposite way round. Felt tired on hills at end. R shoe rubbed a little.

Monday Sep 14, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km) +200m 4:22 / km
shoes: Inov8 RocLite 315 no.2

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