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Training Log Archive: Whitesheep

In the 7 days ending Dec 5, 2010:

activity # timemileskm+mload
  Terrain running3 3:12:52 19.82(9:44) 31.9(6:03)84.1
  Road running2 1:59:07 12.99(9:10) 20.9(5:42)51.9
  S&C2 1:10:0038.5
  X-training2 1:05:0037.5
  Off-road running1 37:11 3.85(9:39) 6.2(6:00)14.9
  Total8 8:04:10 36.66 59.0226.9

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MoTuWeThFrSaSu

Sunday Dec 5, 2010 #

9 AM

Terrain running intervals 25:50 intensity: (5:50 @4) + (20:00 @5) 6.0 km (4:18 / km)
ahr:182 max:189 shoes: Asics Trabuco

3x 1.8k off 9 minute laps in icy S Norwood.
Times were: 7:38, 36, 42.
Almost like a series of mini-fartleks as the ice was a bit too dicey in places for flat out running.

Terrain running warm up/down 26:11 [2] 3.8 km (6:53 / km)
shoes: Asics Trabuco

Saturday Dec 4, 2010 #

12 PM

Terrain running long 1:30:00 intensity: (1:00:00 @1) + (30:00 @2) 13.5 km (6:40 / km)
ahr:138 shoes: Asics Trabuco

Long easy run, first hour with Em then off to S Norwood on my own.

Slush and ice on the ground now rather than snow, not nearly as fun.

Friday Dec 3, 2010 #

7 AM

Terrain running 50:51 intensity: (30:00 @2) + (15:00 @3) + (5:51 @4) 8.6 km (5:55 / km)
ahr:159 shoes: Asics Trabuco

Proper snow run out in BPP. Some tough climbs up the hills in the soft stuff. Excellent.

Thursday Dec 2, 2010 #

6 PM

X-training warm up/down (gym) 10:00 [1]

S&C 17:30 [3]

2 core circuits

X-training (spinning) 50:00 intensity: (10:00 @2) + (10:00 @3) + (25:00 @4) + (5:00 @5)

Fartlek style spinning with a decent amount of upper body stuff.

S&C 7:30 [3]

Last core circuit

Wednesday Dec 1, 2010 #

7 AM

Off-road running 37:11 [2] 6.2 km (6:00 / km)
ahr:157 shoes: Asics Trabuco

Serious snow now - at least a foot deep on the fields.
7 PM

X-training warm up/down (gym) 5:00 [1]

S&C 45:00 [3]

Arms & core

Tuesday Nov 30, 2010 #

7 AM

Road running 38:47 [1] 5.5 km (7:03 / km)
ahr:130 shoes: Asics 2150

Easy recovery run in the snow with Em.

Monday Nov 29, 2010 #

7 AM

Road running 1:20:20 [3] 15.4 km (5:13 / km)
ahr:165 shoes: Asics 2150

ITW
Pushed a bit too hard really, trying to pretend I can still run as fast as 6 months ago. Should have just accepted 5:30/km given yesterday's sesh.

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