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Training Log Archive: Treb

In the 7 days ending Dec 25, 2011:

	activity	#	time	miles	km	+m
	Running	6	4:34:01	34.91	56.19	52
	Stretching/Rolling/Yoga	3	50:00
	Core/ Strength	1	40:00
	Total	7	6:04:01	34.91	56.19	52
averages - weight:84kg

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Sunday Dec 25, 2011 #

9 AM

Running race 28:01 [5] 7.46 km (3:45 / km) +52m 3:38 / km
(injured) shoes: Saucony Progrid Omni 8 (2)

Christmas day run with some people in the village but ended up as just a race between me and willy,. went around the nobottle wood loop up blacksmiths lane, felt like we were working hard managed to get away from willy on the last hill up to the church.

Back didn't really hurt while running but is really stiff now.

Running warm up/down 5:00 [1]
shoes: Saucony Progrid Omni 8 (2)

Saturday Dec 24, 2011 #

3 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Walsh Black

Jog before and after intervals.

Running 42:30 [5] 8.29 km (5:08 / km)
(injured) shoes: Walsh Black

4 laps of the chinkwell loops with 3mins recovery, each loop is just over 2km, and fairly undulating, went opposite ways round each one so i had the hills in different places each time. times were from 720 to 740 dropping on the way through. wind and slippy ground definitely slowed me a little but other than that felt good back only hurt at the beginning of each interval.

Stretching/Rolling/Yoga 15:00 [1]

Friday Dec 23, 2011 #

5 PM

Running 30:00 [3] 5.65 km (5:19 / km)
(injured) shoes: Walsh Black

Slow run with willy around the barn loop with an addition of a loop around chinkwell and back through the church yard

back didn't hurt anywhere near as much as it did on Wednesday

Stretching/Rolling/Yoga 20:00 [1]

Wednesday Dec 21, 2011 #

Running long 1:15:30 [3] 15.94 km (4:44 / km)
weight:84kg (injured) shoes: Walsh Black

Long run. went out to little brington then across and down the farm track to brockhall straight on at the junction and along the road to the canal, followed the canal all the way to nether heyford. then along the footpaths to the a45 across that and up the farm tracks to go either up to little brington or nobottle. Unfortunately had to stop the run at the bottom of the hill as the niggling pain in my back at the start of the run got to the point were i couldn't run any more so had to walk back, would have been about 20km if i had done the full run.

Tuesday Dec 20, 2011 #

7 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 8 (2)

Slow warm up jog with everyone.

Running tempo 43:00 [3] 9.75 km (4:25 / km)
shoes: Supra

turned up to athletics expecting a interval session and they were just going for a run as there weren't many people there. so me and the other rob ended up running together, left the other group in the small park then went up birchfield road to the end dropped into western favel from there to the river path to the white water centre then under bridge and carried on along river until bridge across the lake back along the dual carriage way and up the hill path ON's rugby.

Running 5:00 [3] 1.2 km (4:10 / km)
shoes: Saucony Progrid Omni 8 (2)

Warm down back to the cars

9 PM

Stretching/Rolling/Yoga 15:00 [1]

Monday Dec 19, 2011 #

4 PM

Running 30:00 [3] 5.1 km (5:53 / km)
shoes: Supra

Slow run with ali

Core/ Strength 40:00 [3]

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