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Training Log Archive: Treb

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running Road3 1:49:21 14.47(7:34) 23.28(4:42) 145
  Running on Paths3 1:47:07 11.15(9:37) 17.94(5:58) 171
  Stretching/Rolling/Yoga4 45:00
  Core/ Strength1 40:00
  The Track1 37:00 4.11(9:01) 6.61(5:36)
  Cross Country1 36:48 6.36(5:47) 10.23(3:36) 97
  Drills1 5:00
  Total10 6:20:16 36.08 58.06 413
  [1-5]9 6:05:16

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MoTuWeThFrSaSu

Saturday Dec 7, 2013 #

2 PM

Running on Paths warm up/down 23:39 [2] 3.11 km (7:36 / km) +29m 7:16 / km
shoes: Saucony Progrid Omni 8 (2)

Warm up before the cross country with Jacob, Rob and Luke. A few drills at the end before the race.

Cross Country race 36:48 [5] 10.23 km (3:36 / km) +97m 3:26 / km
shoes: Saucony Green ones

Birmingham XC league at Abington park. Think this was the driest it has been when I have raced this course. Never done 4 laps here before as only raced here for the schools, it felt a long way. Legs seemed a little tired from the start and I think I should have been a bit quicker. Feeling a little rough for some of the race and I felt like I should have been running faster but could't motivate myself until Rob appeared on my shoulder and I was not going to let him pass me. Ended up as the second counter for the club, a little way down on our first counter Jacob who went and won the race, some pretty large improvement after 3 months at St Mary's.

Running on Paths warm up/down 13:00 [1] 1.5 km (8:40 / km) +19m 8:09 / km
shoes: Saucony Progrid Omni 8 (2)

A rather hurried and short warm down with Jacob and Rob as had to catch a train. Rob and Jacob are back from Uni in a week or two so might be doing some different with them over the Christmas period.

Friday Dec 6, 2013 #

7 PM

Running on Paths 27:25 [3] 5.19 km (5:17 / km) +57m 5:00 / km
shoes: Inov8 x-talon

Short run with Ali and a head torch to keep the legs moving before tomorrow.

Stretching/Rolling/Yoga 10:00 [1]

Trying to keep the legs loose before tomorrow.

Thursday Dec 5, 2013 #

5 PM

Running Road 37:24 [3] 7.87 km (4:45 / km) +50m 4:36 / km
shoes: Gel-DS Trainer

Work to the Track as normal feeling pretty good, little niggle in knee at start but was gone pretty quickly.
6 PM

Drills 5:00 [1]

The Track intervals 23:46 [4] 5.12 km (4:39 / km)
shoes: Gel-DS Trainer

Athletics at the track. 8x 500m with 100m walk recovery.
Full session was 12 but dropped out as have race on Saturday and need to beat Ba-ba.
Legs were feeling pretty fresh and was running pretty consistent times although the first one was a little too quick.
1:22, 1:28, 1:26, 1:28, 1:29, 1:29, 1:27, 1:27

The Track warm up/down 13:14 [1] 1.49 km (8:53 / km)
shoes: Gel-DS Trainer

Few laps of the track and out to the car as a warm down.
7 PM

Stretching/Rolling/Yoga 15:00 [0]

Stretch as soon as I got back to try and stop my knee hurting in the morning.

Wednesday Dec 4, 2013 #

4 PM

Running on Paths 43:03 [3] 8.14 km (5:17 / km) +66m 5:05 / km
shoes: Inov8 x-talon

Little loop in the fields with the head torch should probably go a little further, and i need to start stretching again after hard sessions as I could feel my knee pulling a little bit again. Pain in the chest is also still there.
10 PM

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Dec 3, 2013 #

5 PM

Running Road warm up/down 26:25 [3] 5.63 km (4:42 / km) +50m 4:30 / km
shoes: Gel-DS Trainer

The normal run from work to training, legs feeling pretty good after the lazy week last week. Pain in chest seems to still be present. but only when breathing deeply.
6 PM

Running Road warm up/down 8:26 [1] 1.69 km (4:59 / km) +14m 4:47 / km
shoes: Gel-DS Trainer

Long way around to the start of the session.

Running Road intervals 26:53 [5] 6.31 km (4:16 / km) +31m 4:09 / km
shoes: Gel-DS Trainer

6x 1km with 90secs recovery. Same session as a few weeks ago. But think i was running it quicker. Along the normal stretch along the egde of Abinton park is quite an undulating section and has some pretty tight corners and people to dodge so pretty happy with the times.
3:07, 3:07, 3:11, 3:05, 3:09, 3:08.

Running Road warm up/down 10:13 [1] 1.78 km (5:44 / km)
shoes: Gel-DS Trainer

Jog the long way back as a warm down.

Monday Dec 2, 2013 #

7 PM

Core/ Strength 40:00 [3]

Back from work late.Press-ups seemed ok despite the weird stabbing pain in my chest.

Stretching/Rolling/Yoga 10:00 [1]

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