Training Log Archive: WhitesheepIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
5 PM
Off-road running 45:00 [1] 7.5 km (6:00 / km)
ahr:135 shoes: Salomon XA
Easy run to S Norwood with Em, plus 2x 10 mins faster efforts.
Saturday Apr 23, 2011 #
7 PM
Road running long 1:34:00 20.0 km (4:42 / km)
shoes: Asics 2150 (ii)
Steady run out along the Waterlink Way to Greenwich. Went out easy (4:54) and back steady/marathon pace (4:20 ish).
Friday Apr 22, 2011 #
6 PM
Off-road running hills 25:30 5.6 km (4:33 / km) +240m 3:45 / km
ahr:175 max:188 shoes: Asics 2150
Short hill reps in BPP.
Ran a 700m/30m circuit: 200m recovery, 400m steady downhill/flat/uphill, 100m steep uphill.
Times were 2:57 (with no recovery) then 3:10, 12, 12, 13, 09, 11, 03. Last one quicker as I turned back and stopped the clock to save emma from a dog, which gave me a minute extra recovery time. Good to focus on technique and quick legs on the d/hill.
Ran a 700m/30m circuit: 200m recovery, 400m steady downhill/flat/uphill, 100m steep uphill.
Times were 2:57 (with no recovery) then 3:10, 12, 12, 13, 09, 11, 03. Last one quicker as I turned back and stopped the clock to save emma from a dog, which gave me a minute extra recovery time. Good to focus on technique and quick legs on the d/hill.
Road running 53:00 [1] 7.85 km (6:45 / km)
ahr:130 shoes: Asics 2150
Easy running to/from BPP with Em.
Wednesday Apr 20, 2011 #
8 PM
Road running 57:20 10.75 km (5:20 / km)
ahr:145 shoes: Asics 2150
HFW via train, then dropped off my bag and...
Road running tempo 24:49 [4] 6.0 km (4:08 / km)
ahr:174 max:183 shoes: Asics 2150
...tempo run around Beckenham. This was really hard after working until 8 but I would not have felt good about binning the first hard session of the first hard week. Worth it I think.
Tuesday Apr 19, 2011 #
7 AM
Off-road running 46:00 [2] 9.0 km (5:07 / km)
ahr:149 shoes: Asics Trabuco
Morning run around BPP.
8 PM
S&C 35:00
pilates, more work than usual.
Monday Apr 18, 2011 #
7 AM
Road running 25:16 [1] 4.21 km (6:00 / km)
shoes: Asics 2150
Gentle recovery run with Em.