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Training Log Archive: harley

In the 31 days ending Aug 31, 2013:

	activity	#	time	miles	km	+m
	Walk	4	10:30:00	22.0	35.41
	Run	10	8:15:45	14.91	24.0	480
	Strength&Conditioning	7	2:50:00
	Bike	1	2:40:00
	Flexibility/Mobility	2	1:30:00
	X-trainer	3	47:00
	Green Gym	1	30:00
	Total	24	27:02:45	36.91	59.41	480
averages - weight:65.4kg

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Saturday Aug 31, 2013 #

Run race 21:30 [4]
shoes: Salomon crossmax

Walsall campus Urban - course A
took it easy but still made significant errors

Walk 30:00 [2]

putting out and collecting signs

Wednesday Aug 28, 2013 #

Strength&Conditioning 40:00 [3]
weight:65kg

free weights - general toning
situps - crunches - arms - squats - leg raises - curls

Monday Aug 26, 2013 #

Run race 1:00:00 [5] 3.8 km (15:47 / km) +180m 12:46 / km
shoes: Mudclaw300

White Rose - Team event - A class (long) - massive 10 min mirror error on 9-10

Sunday Aug 25, 2013 #

Run warm up/down 20:00 [3]
shoes: Mudclaw300

Run race 56:00 [4] 3.1 km (18:04 / km) +165m 14:16 / km
shoes: Mudclaw300

White Rose - classic 2 - Gilling Forest - M55s / Green - 3rd
stuffed up ctrl 1 for 10 mins, cost me 2nd place on the day

2nd overall

Run 2:00 [3]

White Rose Labyrinth

Saturday Aug 24, 2013 #

Run warm up/down 25:00 [3]
shoes: Mudclaw300

Run race 42:00 [4] 3.3 km (12:44 / km) +135m 10:34 / km
shoes: Mudclaw300

White Rose Classic 1 - Gilling Forest - M55s / Green - 1st

Run (night) 30:00 [3]

White Rose night score - Pry Rigg - Walked around quickly in the rain

Friday Aug 23, 2013 #

Run race 15:30 [5] 1.8 km (8:37 / km)
shoes: RocLite315-2

White Rose sprint
self DQd but got reinstated - 5th vet

Run warm up/down 10:00 [2]
shoes: RocLite315-2

Wednesday Aug 21, 2013 #

Bike 2:40:00 [4]
weight:66kg shoes: Bianchi

home - soho - canals to Brum, Lifford, Hall Green,- cole valley to Ackers - canal to Brum - thru Brum - canal to Soho - home

Tuesday Aug 20, 2013 #

Strength&Conditioning 30:00 [3]
weight:66kg

free weights - squats, arms
situps

Monday Aug 19, 2013 #

Run warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: NB v1

Run intervals 18:45 [5] 4.5 km (4:10 / km)
weight:66kg shoes: NB v1

3x 1.5km hard, 3 min rest
6.30
6.15
6.12

Sunday Aug 18, 2013 #

Green Gym (push mowing) 30:00 [3]

Saturday Aug 17, 2013 #

Walk long 8:00:00 [3] 22.0 mi (21:49 / mi)

LDWA - Hay > Builth
humid - driving drizzle for the 2nd half

Thursday Aug 15, 2013 #

X-trainer (and rollers) 20:00 [5]

5 mins x trainer hard
5 mins rollers (30s easy 60s hard high resistance) x3
5 mins x trainer hard
5 mins rollers (30s easy 60s hard high resistance) x3

Wednesday Aug 14, 2013 #

Flexibility/Mobility (body mechanic) 1:00:00 [1]

Strength&Conditioning 30:00 [3]

lugging boxes of ikea furniture

Tuesday Aug 13, 2013 #

Strength&Conditioning 25:00 [3]

abs, core, single leg barbell squats, cleans

Monday Aug 12, 2013 #

Strength&Conditioning 10:00 [3]

arms

Sunday Aug 11, 2013 #

2 PM

Strength&Conditioning 20:00 [3]

thighs
barbell squats
leg extensions
seated 1-leg ski sits

10 PM

Run tempo 25:00 [5] 4.5 km (5:33 / km)
weight:65.4kg shoes: NB v1

Mixed pace run
warm up
1mile steady pace hard
warm down

Saturday Aug 10, 2013 #

X-trainer intervals 12:00 [5]

3 x (3 mins hard / 1 min easy)

Friday Aug 9, 2013 #

Strength&Conditioning 15:00 [3]

abs & arms & a few minisquate

Walk hills 1:00:00 [2]
weight:65kg

stroll over Walton hill and clent before retiring to the pub

Thursday Aug 8, 2013 #

Run race 30:00 [4]
weight:64.6kg shoes: Salomon crossmax

Cannon Hill Park SEE
enjoyable canter around the Green on a warm summer evening. DW had 'hidden' the 'controls' so well, to prevent vandalism that I was unable to find some of them.

Run warm up/down 15:00 [3]
shoes: Salomon crossmax

rechecking some of my missed controls