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Training Log Archive: Rosenstiel

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running23 16:48:30 112.16(9:00) 180.5(5:35) 2195
  Badminton!1 2:00:00 3.11(38:37) 5.0(24:00)
  Core Stability3 1:35:00
  Warm Down3 35:00 1.43(24:29) 2.3(15:13) 70
  Various Weights1 25:00
  Total28 21:23:30 116.69 187.8 2265

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Sunday Jan 31, 2010 #

1 PM

Running long 1:02:30 [4] 11.0 km (5:41 / km) +250m 5:06 / km
shoes: Swoops

Saturday Jan 30, 2010 #

Event: Northern Champs weekend
 
5 PM

Running 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km
shoes: Sauconys

Friday Jan 29, 2010 #

4 PM

Running long 55:00 [3] 10.5 km (5:14 / km) +100m 5:00 / km
shoes: Sauconys

55mins steady
5 PM

Warm Down warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Sauconys

Wednesday Jan 27, 2010 #

5 PM

Running 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km
shoes: Sauconys

C • Well I hope this run was wo... 2

Tuesday Jan 26, 2010 #

5 AM

Running intervals 26:00 [4] 6.4 km (4:04 / km)

4x5mins hard
3x2mins rest

Warm Down warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: Sauconys

7 PM

Badminton! 2:00:00 [3] 5.0 km (24:00 / km)
shoes: Sauconys

Monday Jan 25, 2010 #

2 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Sauconys

C • 2AM?! thats very keen! 2

Core Stability 20:00 [4]
shoes: Sauconys

Various Weights 25:00 [3]
shoes: Sauconys

3 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Sauconys

Sunday Jan 24, 2010 #

12 AM

Running long 1:54:00 [4] * 21.0 km (5:26 / km) +200m 5:11 / km
shoes: Sauconys

Went with Tom Rawlings. We started out heading for around 1:45 but we subconsciously slowed near the middle and ended up doing a fairly easy 1:53. Hopefully I can do another one in a few weeks and maybe bring it down 10 minutes. Felt good.
C • Well done mate! This is a g... 5
2 AM

Warm Down warm up/down 15:00 [2] 1.0 km (15:00 / km) +70m 11:07 / km
shoes: Swoops

Saturday Jan 23, 2010 #

1 PM

Running tempo 30:00 [4] 6.0 km (5:00 / km) +100m 4:37 / km
shoes: Swoops

30mins moderate

Thursday Jan 21, 2010 #

5 AM

Running long 1:10:00 [4] 13.0 km (5:23 / km) +200m 5:00 / km
shoes: Swoops

Styal, Airport, Altrincham Road, Wilmslow, Chapel Lane, Wilmslow High School, Wilmslow, Home

10mins easy
50mins moderate
10mins easy

Wednesday Jan 20, 2010 #

9 AM

Running 30:00 [3] 5.1 km (5:53 / km) +50m 5:36 / km
shoes: Swoops

30mins easy
C • You are an idiot if you thi... 12

Tuesday Jan 19, 2010 #

4 PM

Running intervals 30:00 [4] 6.5 km (4:37 / km)
shoes: Swoops

4x5mins hard
4x2mins rest
1x6mins warm down

Sunday Jan 17, 2010 #

2 PM

Running 1:13:00 [3] 11.5 km (6:21 / km) +200m 5:50 / km
shoes: Swoops

73mins steady

Saturday Jan 16, 2010 #

5 PM

Running 30:00 [3] 6.0 km (5:00 / km) +10m 4:58 / km
shoes: Swoops

30xmoderate

Thursday Jan 14, 2010 #

Running 55:00 [3] 10.0 km (5:30 / km) +150m 5:07 / km
shoes: Swoops

10mins easy
30mins moderate
10mins steady
5mins easy

Tuesday Jan 12, 2010 #

Running 30:00 [3] 5.0 km (6:00 / km) +10m 5:56 / km
shoes: Swoops

30mins easy

Sunday Jan 10, 2010 #

Running long 1:20:00 [3] 12.0 km (6:40 / km) +200m 6:09 / km
shoes: Swoops

Saturday Jan 9, 2010 #

Running 34:00 [3] 7.0 km (4:51 / km) +100m 4:32 / km
shoes: Swoops

5mins steady
10mins moderate
19mins easy

Oxbow loop

Friday Jan 8, 2010 #

Core Stability 30:00 [3]

Thursday Jan 7, 2010 #

Running long 1:12:00 [3] 12.0 km (6:00 / km) +200m 5:32 / km
shoes: Swoops

10mins easy
50mins steady
12mins easy

went and did the oxbow loop, then styal, then airport, then altrincham road all the way into wilmslow, along grove street and back up hawthorn lane and broadwalk.

felt pretty strong, but the deep snow made my calves hurt.

Wednesday Jan 6, 2010 #

Running 42:00 [3] 7.5 km (5:36 / km) +150m 5:05 / km
shoes: Swoops

10mins steady
10mins moderate
10mins fast
6mins steady
6mins easy

Tuesday Jan 5, 2010 #

Running intervals 40:00 [3] 7.0 km (5:43 / km) +100m 5:20 / km
shoes: Swoops

1x4minute warm up
3x10minute moderate reps
3x2minute rests

Sunday Jan 3, 2010 #

Running 15:00 [2] 2.0 km (7:30 / km) +35m 6:54 / km
shoes: Sauconys

was going to be 70 mins, but was too icy, and i fell over :(

Saturday Jan 2, 2010 #

Event: Lyme Park Charity Event
 

Running 40:00 [3] 6.0 km (6:40 / km) +100m 6:09 / km
shoes: Sauconys

Car was stuck in a traffic jam in wilmslow so decided to get out and run in the snow. Pretty easy run, got home after few loops of rugby club, ran back into wilmslow and looped round, then came home.
C • Lyme Park 3

Friday Jan 1, 2010 #

Core Stability (HMT) 45:00 [3]

Plank, Oblique Plank, Bridge, Superman, Side-lying hip abduction, Oblique Crunch, straight leg raise, windscreen wipers

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