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Training Log Archive: Treb

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Running6 5:16:13 36.95(8:33) 59.47(5:19) 496
  Drills2 1:09:09 2.34(29:31) 3.77(18:21)
  Orienteering1 34:00 3.59(9:28) 5.78(5:53)
  Core/ Strength1 30:00
  Total7 7:29:22 42.89 69.02 496

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

11 AM

Running long 1:36:02 [3] 17.93 km (5:21 / km)
ahr:159 max:185 shoes: Supra

Went out to grindleford with ShUOc then ran back with Floater and his brother. Thought it was a pretty good route but was very icy so got to have a good laugh watching the two in road shoes slipping around on in porter. i had a quick shoe change when we came out of the valley and we picked up the pace a little coming along fulwood road.

Saturday Feb 11, 2012 #

5 PM

Running 32:27 [3] 6.37 km (5:06 / km)
ahr:155 max:169 shoes: Supra

Short run in the evening annoyed I didn't go out earlier in the day. took a bag of contro;s back for Jonny and then loop back through rivelin the stair case was really slippy even wearing dobs.

Friday Feb 10, 2012 #

9 AM

Core/ Strength 30:00 [1]

First of the ESPS sessions.

Thursday Feb 9, 2012 #

4 PM

Running warm up/down 6:02 [4] 1.62 km (3:43 / km)
shoes: Saucony Progrid Omni 8 (2)

Warm up down to west street had to run quite hard as i was running pretty late.

Orienteering intervals 34:00 [5] 5.78 km (5:53 / km)
shoes: Saucony Progrid Omni 8 (2)

Sprint training around the city center. Felt pretty good, and was navigating alright only a couple of mistakes one due to the map being slightly wrong the other 2 were pure stupidity.

Running 31:14 [3] 5.54 km (5:38 / km) +162m 4:55 / km
shoes: Saucony Progrid Omni 8 (2)

Run home. Felt absolutely dead on the way back up the hill.

Wednesday Feb 8, 2012 #

6 PM

Running 1:06:33 [3] 12.91 km (5:09 / km) +241m 4:43 / km
shoes: Saucony Progrid Omni 8 (2)

Wednesday run with the boys. looped around through crosspoo lthen down to fulwood road then carried on eccy road all the way along to meet Malley near devonshire green, and back home.

Tuesday Feb 7, 2012 #

6 PM

Running warm up/down 11:20 [2] 2.34 km (4:51 / km)
shoes: Saucony Progrid Omni 8 (2)

run down to intervals with tom

Drills warm up/down 7:10 [2] 0.83 km (8:38 / km)
shoes: Supra

drills and some strides

Running 31:25 [4] 7.03 km (4:28 / km)
shoes: Supra

ShUOC intervals
Ralph stepped up as coach
5x 3mins with 90secs recovery.

Drills warm up/down 5:22 [2] 0.57 km (9:25 / km)
shoes: Supra

Some strides

Running warm up/down 17:10 [2] 2.51 km (6:50 / km) +93m 5:46 / km
shoes: Saucony Progrid Omni 8 (2)

Jog back up the hill to home

Monday Feb 6, 2012 #

6 PM

Running warm up/down 11:30 [2] 1.6 km (7:11 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog down to drills. via goodwin

Drills 56:37 [3] 2.37 km (23:53 / km)
shoes: Saucony Progrid Omni 8 (2)

Drills, bit slippery due to shit loads of ice.

Running warm up/down 12:30 [1] 1.62 km (7:43 / km)
shoes: Saucony Progrid Omni 8 (2)

jog back home up the hill

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