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Training Log Archive: Treb

In the 7 days ending Oct 20, 2013:

activity # timemileskm+m
  Running6 4:42:38 35.19(8:02) 56.63(4:59) 167
  Stretching/Rolling/Yoga3 55:00
  Core/ Strength2 41:00
  Total10 6:18:38 35.19 56.63 167
  [1-5]8 5:23:38

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Saturday Oct 19, 2013 #

9 AM

Running warm up/down 31:40 [1] 3.01 km (10:31 / km)
shoes: White, shoes 2

Had to jog down to register for the 10k about 30 mins before the start so carried on jogging around once I got there. Did a few stretches and a couple of drills.

Running race 36:23 [5] 10.0 km (3:38 / km) +88m 3:29 / km
shoes: White, shoes 2

Althorp 10k. Two laps from field next to west lodge up to Great Brington, through the village, and along to Little Brington then down the carriage drive little bit through the field to the start. Course was a little harder than i thought it would be, the rain over night had made all the off road section horribly slippy, and could barely grip on the carriage drive, maybe should have warn something with more grip than road flats.
This went ok little disappointed with the time though but managed to come second so not too complacent as i won a medal a small trophy and 20% off a £520 pound holiday.

Running warm up/down 16:50 [1] 2.6 km (6:28 / km)
shoes: White, shoes 2

Bit of a warm down. Up and down the hill and then jogged home for lunch before the prize giving.

Friday Oct 18, 2013 #

5 PM

Running 24:07 [2] 4.17 km (5:47 / km)
shoes: Walsh Black

Bit of a slow run before tomorrow. Did a few strides and went down the carriage drive to see how slippy it is.

Stretching/Rolling/Yoga 15:00 [0]

Thursday Oct 17, 2013 #

6 PM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: White, shoes 2

Jog to the lake car park and back.

Running intervals 24:00 [4] 5.2 km (4:37 / km)
shoes: White, shoes 2

Didn't do entire session as got this race on Saturday.
So just paced jack for a few of the sets.
1200@ 80secs laps 2mins rest 400m @70
hit the 1200 pretty much each time. were going a little fast on the 4's.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: White, shoes 2

Wednesday Oct 16, 2013 #

6 PM

Running 40:00 [3] 7.45 mi (5:22 / mi)
shoes: Walsh Black

Short run with Ali once we got home. I did a little extra to get up to 40 mins. Legs feeling a little tired from yesterday.
9 PM

Core/ Strength 10:00 [3]

Some press ups and crunches
11 PM

Stretching/Rolling/Yoga 20:00 [0]

Tuesday Oct 15, 2013 #

5 PM

Running 29:00 [3] 5.91 km (4:54 / km)
shoes: White, shoes 2

Run to training from work. Legs feeling pretty good.
6 PM

Running warm up/down 15:49 [1] 2.63 km (6:01 / km)
shoes: White, shoes 2

Lap of the park as a warm up.

Running tempo 34:35 [4] 8.01 km (4:19 / km) +79m 4:07 / km
shoes: White, shoes 2

Athletics at Abington park. Had a surprise appearance from Jack Betts who used to train with us before I went to uni and is trying to start running again. Session was 2 steady laps of the park, then 4 mins rest followed by a fast lap.
times 10:57, 10:41 and the 8:35
Laps were 2.62km. The first two seemed to be a comfortable pace but a little faster than I thought they would be, so on the last lap pushed it hard and pretty pleased with the time I got.

Running warm up/down 10:14 [1] 0.91 km (11:15 / km)
shoes: White, shoes 2

Very very slow jog.
11 PM

Stretching/Rolling/Yoga 20:00 [0]

Monday Oct 14, 2013 #

Core/ Strength 31:00 [3]

Pretty standard session press-ups sit-ups and squats.

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