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Training Log Archive: Treb

In the 7 days ending Jun 23, 2013:

activity # timemileskm+m
  Running6 4:41:32 28.4(9:55) 45.71(6:10) 269
  Core/ Strength4 1:35:00
  Stretching/Rolling/Yoga4 55:00
  Cycling1 20:00
  Total10 7:31:32 28.4 45.71 269

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MoTuWeThFrSaSu

Saturday Jun 22, 2013 #

2 PM

Cycling 20:00 [3]

Core/ Strength 45:00 [2]

4 PM

Running warm up/down 13:58 [2] 1.86 km (7:31 / km)
shoes: Walsh Black

Jog out to the fields for some intervals

Running intervals 20:34 [5] 2.45 km (8:24 / km) +11m 8:13 / km
shoes: Walsh Black

A few intervals with Willy and Ali. 10x 100m with walk back recovery.
Legs felt pretty tired but managed to move quite quickly.

Running warm up/down 15:52 [1] 2.07 km (7:40 / km) +13m 7:26 / km
shoes: Walsh Black

jog back home.

Friday Jun 21, 2013 #

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Legs felt very stiff from yesterday. So attempted to stretch it out

Running 42:32 [3] 7.86 km (5:25 / km) +67m 5:11 / km
shoes: Walsh Black

Run with Willy. Pretty slow as legs felt dead from yesterday.

Thursday Jun 20, 2013 #

6 PM

Running warm up/down 11:33 [1] 2.2 km (5:15 / km) +7m 5:10 / km
shoes: White, shoes 2

Warm up down to the lake and back then a few laps of the track.

Running intervals 22:11 [5] 3.29 km (6:45 / km)
shoes: White, shoes 2

First trip back to the track for quite a long time.
Session was pretty short but fast 3x 300m 200m walk/jog recovery x2 with 5mins between

44.5, 44.4, 43.5
44.3, 45.2, 42.6

fairly consistent apart from the 45, but felt good and happy with not getting beaten by the plague of extremely young people that seem to have invaded the track.

Running warm up/down 12:07 [1] 1.21 km (10:01 / km)
shoes: White, shoes 2

warm down to lake and back after the session

Wednesday Jun 19, 2013 #

6 PM

Running warm up/down 28:25 [2] 4.26 km (6:40 / km) +22m 6:30 / km
shoes: Walsh Black

Went for a run in Harlstone Firs with my Dad and Willy, they were only going for a short one so did their run, 28:25 mins and 4.26

Running 22:34 [4] 4.38 km (5:09 / km) +34m 4:58 / km
shoes: Walsh Black

then ran back the way we had come aiming to do it quicker 22:34 ended p running slightly further on the way back or 4.38. could have been slightly quicker but lost a little time taking the wrong path and having to double back, also went up the wrong path and had to do a slightly larger loop once as well.
10 PM

Core/ Strength 10:00 [1]

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Jun 18, 2013 #

6 PM

Running warm up/down 13:31 [1] 2.37 km (5:42 / km) +13m 5:33 / km
shoes: Walsh Black

Jog out to the fields to do some intervals with ali.

Running intervals 19:49 [5] 3.34 km (5:56 / km) +28m 5:42 / km
shoes: Walsh Black

Intervals with Ali, 15x 200m with 30secs recovery. Slightly more recovery on the first 10 as started recovery from Ali. Felt quite good for the first 10 was getting pretty tired i the last 5. had 2 minutes of recovery after each 5.
33, 35, 34, 35, 34
32.8, 35.1, 33.1, 35.7, 32.6
32.5, 33.3, 34.7, 33.1, 30.6

Running warm up/down 16:50 [1] 2.12 km (7:56 / km)
shoes: Walsh Black

Jog home
8 PM

Core/ Strength 20:00 [2]

Stretching/Rolling/Yoga 20:00 [1]

Monday Jun 17, 2013 #

7 PM

Running 41:36 [3] 8.3 km (5:01 / km) +74m 4:48 / km
shoes: Walsh Black

Run from home with Ali. Legs felt pretty rubbish. Went around the brockhall loop.
9 PM

Core/ Strength 20:00 [2]

Bit of core while watching TV

Stretching/Rolling/Yoga 15:00 [1]

Rolling and stretching. Legs still felt very stiff from Saturday.

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