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Training Log Archive: Chepls

In the 7 days ending Dec 6, 2009:

activity # timemileskm+m
  Road6 6:03:00 47.53(7:38) 76.5(4:45)
  Path2 3:13:00 25.91(7:27) 41.7(4:38)
  Total7 9:16:00 73.45(7:34) 118.2(4:42)

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MoTuWeThFrSaSu

Sunday Dec 6, 2009 #

Path long (Long Run) 1:39:00 [3] 21.3 km (4:39 / km)
shoes: Mizuno wave rider 12s

out along canal then water of leith. up through bonaly, over capelaw, allermure and caerketton down through hill end and home

Saturday Dec 5, 2009 #

Road 15:00 [3] 3.3 km (4:33 / km)
shoes: Mizuno wave rider 12s

Run to uni

Road hills (7x 2 min up, 1 down) 21:00 [4] 4.5 km (4:40 / km)
shoes: Mizuno wave rider 12s

7x 2 min hill reps up the seat from maggies loch with 1 min recovery down between reps. 1.55 for the last rep to the top. Good to have Tullster for company.

Road 1:00:00 [2] 11.3 km (5:19 / km)
shoes: Mizuno wave rider 12s

To and from seat + 5x 15m sprints up hill after hill sesh

Friday Dec 4, 2009 #

Road 32:00 [2] 6.6 km (4:51 / km)
shoes: Mizuno wave rider 12s

to and from uni

Road (Steady run) 50:00 [3] 10.5 km (4:46 / km)
shoes: Mizuno wave rider 12s

Steady run to pleasance then with Scott round the seat.

Thursday Dec 3, 2009 #

Road 30:00 [3] 6.6 km (4:33 / km)
shoes: Mizuno wave rider 12s

Run to and back from Uni. Bike still broken and the running in and back in the cold + trying to train normally is catching up a bit. Running well still but felt tired the whole day and had no desire to do hills as planned so gave em a miss. Maybe do them tomorrow.
C • Bicycle Works 6

Wednesday Dec 2, 2009 #

Path long (Hilly long run) 1:34:00 [3] 20.4 km (4:36 / km)
shoes: Mizuno Ascend 4

Long run from flat to bonaly up and over capelaw, allermure, caerketton down through hillend out an up hermitage, up blackford and into work.

Road 14:00 [3] 3.3 km (4:15 / km)

Run back from uni

Tuesday Dec 1, 2009 #

Road 45:00 [2] 9.6 km (4:41 / km)
shoes: Mizuno wave rider 12s

Round meadows, bruns links out to Polworth, morningside and out to KB

Road warm up/down 31:00 [2] 5.5 km (5:38 / km)
shoes: Mizuno wave rider 12s

run to meadows round and back home after intervals

Road (6x 1km) 23:00 [4] 6.0 km (3:50 / km)
shoes: Mizuno wave rider 12s

6x 1km with 45s recovery. thought we were only doing 5 so ran the 2nd last one as my last. oops. times were 3.08ish, 3.08, 3.07, 3.07, 3.08, 3.19..

Monday Nov 30, 2009 #

Road 42:00 [3] 9.3 km (4:31 / km)
shoes: Mizuno Wave Rider 11 (2)

To gym, to uni and back home

Note

Free Weights - pressing, benching and pushing DB. OH squats @ 40, OH BB situps @ 20, pull ups, press-up rows, hamstring raises + hopping and jumping

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