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Training Log Archive: Treb

In the 31 days ending Aug 31, 2012:

activity	#	time	miles	km	+m
Running	9	7:12:24	44.55	71.69	611
Stretching/Rolling/Yoga	4	40:00
Core/ Strength	2	35:00
Total	11	8:27:24	44.55	71.69	611

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Wednesday Aug 29, 2012 #

6 PM

Running 58:21 [3] 9.89 km (5:54 / km)
shoes: Waslsh PB Elite Extreme

Run in rivelin with Hobbs. the river was insanely full and quite a few bits of the path were under water,
Should have warmed down on sunday legs felt awful.

Sunday Aug 26, 2012 #

11 AM

Running warm up/down 18:11 [2] 2.22 km (8:11 / km)
ahr:143 max:163 shoes: White light shoes

Jog as a warm up before 10k

Running race 36:43 [5] 10.1 km (3:38 / km) +88m 3:29 / km
ahr:192 max:209 shoes: White light shoes

Northampton county 10km champs. Didn't go so well got beaten by willy, really need to start training harder. Course was pretty hard think i might have gone out a little quick and couldn't hold on to willy when he when past.

Saturday Aug 18, 2012 #

Running 22:58 [3] 4.78 km (4:48 / km) +25m 4:41 / km
ahr:158 max:172 shoes: White light shoes

Short run from home

Thursday Aug 16, 2012 #

7 PM

Running warm up/down 15:43 [2] 2.89 km (5:26 / km) +56m 4:57 / km
ahr:146 max:166 shoes: White light shoes

Run through rivelin to the hill of choice

Running hills 20:39 [5] 2.69 km (7:41 / km) +378m 4:31 / km
ahr:169 max:190 shoes: White light shoes

Hill intervals on hill in rivelin.

Did 12 reps with jog back recovery

5 then 1mins rest
4 then 2mins rest
3

Running warm up/down 18:17 [1] 2.64 km (6:56 / km) +40m 6:26 / km
ahr:187 max:156 shoes: White light shoes

Walk and jog back home. legs were pretty dead

Wednesday Aug 15, 2012 #

7 PM

Core/ Strength 15:00 [1]

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Aug 14, 2012 #

6 PM

Running 11:42 [3] 2.2 km (5:19 / km) +24m 5:03 / km
ahr:149 max:160 shoes: White light shoes

Running intervals 24:00 [5] 4.9 km (4:54 / km)
ahr:169 max:189 shoes: White light shoes

Intervals with Jonny,
4x4mins with 2mins recovery

Running warm up/down 17:30 [3] 2.5 km (7:00 / km)
shoes: White light shoes

Stretching/Rolling/Yoga 10:00 [1]

Monday Aug 13, 2012 #

6 PM

Running 30:00 [3] 5.53 km (5:25 / km)
shoes: Waslsh PB Elite Extreme

Run with Malley around the top of the hill so not much climb in it. Legs felt pretty shit at the start but improved as the run went on.

Stretching/Rolling/Yoga 10:00 [1]

Saturday Aug 11, 2012 #

5 PM

Running warm up/down 10:00 [2]

Jog down to carriage drive.

Running tempo 10:30 [5]

approximately a 3k loop no completely sure of the distance

Running intervals 10:00 [5]

5x 60secs with 60 recovery

Thursday Aug 9, 2012 #

7 PM

Running warm up/down 15:00 [2] 2.77 km (5:25 / km)
ahr:152 shoes: Walsh Black

Jog to the steps

Running hills 19:30 [5] 1.31 km (14:53 / km)
ahr:169 max:196 shoes: Walsh Black

Hill session on the steps with Jonny

Running 13:20 [3] 2.47 km (5:24 / km)
shoes: Walsh Black

Jog home.

Stretching/Rolling/Yoga 10:00 [1]

Wednesday Aug 8, 2012 #

7 PM

Running long 1:20:00 [3] 14.8 km (5:24 / km)
shoes: White light shoes

Run with Malley. Not feeling good. Body is clearly not used to running that far at the moment.

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