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Training Log Archive: robrunner

In the 7 days ending Apr 14, 2012:

activity

time

miles

Running

3:20:58

24.13

(8:20)

38.83

(5:11)

451

Stretching

1:04:00

Strength & Conditioning

40:00

Total

5:04:58

24.13

38.83

451

2:14

0:00

» now

Friday Apr 13, 2012 #

7 PM

Running 1:02:04 [3] 11.09 km (5:36 / km) +187m 5:10 / km
shoes: Adidas Supernova Riot

A trail run around Island Wood (Newmarket) "on the way" up to The Flan's surprise 30th. Run turned out to be longer than we thought! Nice evening for it. No stretching before or after so shins were a little tender. Would be nice if NCOC decided to resurrect the BVOC (LeeO?) O-map because it's a nice area and there is actually complex enough contour detail in the north part of the wood. The trail involves crossing a field which was full of curious cows.

Wednesday Apr 11, 2012 #

5 PM

Stretching warm up/down (Dynamic) 20:00 [2]

6 PM

Running warm up/down (Warm-up) 2:24 [2] 0.48 km (5:00 / km)
shoes: Asics Gel Kayano 17

Running 27:42 [3] 6.1 km (4:32 / km) +146m 4:03 / km
shoes: Asics Gel Kayano 17

Short run up to the airport from my house, need to get some regular hill-work in and this is a good place to start. Hill-race (Claragh) coming up on Sunday evening. I like this route but not very good with my new in-ear earphones: 1) can't hear cars coming so constantly on edge and 2) can't hear dogs barking and chasing you. Better to do this run in a group methinks, without headphones! So I only did one circuit. Pace wasn't as blistering as indicated above, as there is 158m of downhill after the 146m of uphill!

Running warm up/down (Warm-down) 6:19 [2] 1.05 km (6:01 / km) +17m 5:34 / km
shoes: Asics Gel Kayano 17

7 PM

Stretching warm up/down (Recovery) 12:00 [1]

Tuesday Apr 10, 2012 #

5 PM

Stretching warm up/down (Warm-up) 20:00 [2]

6 PM

Running warm up/down (Warm-up) 22:00 [2] 4.53 km (4:51 / km) +24m 4:44 / km
shoes: Asics Gel Kayano 17

Warm-up run to Grissom's house

Running warm up/down (Warm-up) 7:46 [2] 1.56 km (4:59 / km)

More warm-up, to the start (UCC main gate)

Running 46:31 [3] 9.76 km (4:46 / km) +32m 4:41 / km
shoes: Asics Gel Kayano 17

The Bridges again, this time all of them that we could find! Crossed every one, even though that meant two unsatisfying dog legs. Good run with Grissom, Danny and Gerald at a steady pace, though a bit stop-start in the city with the traffic.

7 PM

Running warm up/down (Warm-down) 26:12 [2] 4.26 km (6:09 / km) +45m 5:51 / km
shoes: Asics Gel Kayano 17

Loooong warm down on the way home

Stretching warm up/down (Recovery) 12:00 [1]

Sunday Apr 8, 2012 #

Strength & Conditioning 40:00 [2]

No running today so did this instead. Keep saying I must start doing some core work so time to put my rectus abdominis where my mouth is (not literally)

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