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Training Log Archive: sandrunner

In the 7 days ending Feb 15, 2014:

activity # timemileskm+m
  Running10 6:19:28 38.12(9:57) 61.34(6:11)
  Walking1 1:37:30 3.85(25:18) 6.2(15:44)
  Total11 7:56:58 41.97(11:22) 67.54(7:04)

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Saturday Feb 15, 2014 #

1 PM

Running warm up/down 17:44 [2] 2.76 km (6:26 / km)

With TP.
2 PM

Running race 50:17 [4] 10.8 km (4:39 / km)

Kept to plan, ie easy start, push on up main hill, steady over next fields, push on from High Moor. Very muddy conditions.

Friday Feb 14, 2014 #

7 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Thursday Feb 13, 2014 #

6 PM

Running warm up/down 12:59 [3] 2.31 km (5:37 / km)

With TP. Too windy for planned track session so did 8x400m at Selworthy instead.

Running intervals 34:35 [4] 6.15 km (5:37 / km)

8x400m (tarmac edge to cul de sac sign) with 400m jog recovery with TP.

83.12/2:57.77
83.45/2:55.25
81.77/3:05.17
79.8/3:34.95
79.47/3:27.9
80.27/3:55.47
79.07/3:43.2
78.19/

Running warm up/down 10:21 [2] 1.6 km (6:28 / km)

Wednesday Feb 12, 2014 #

3 PM

Running long 1:13:52 [3] 10.07 km (7:20 / km)

Stormy weather although pleasant enough at start and in valley. Helen La got meeting point wrong so CJ and HLo set off while I waited. Eventually HLa phoned so we met at top of Parbold Hill instead. Just parked up and CJ and HLo appeared - perfect timing. Ran rest of Ashurst route with them then back to van via start of Ashurst route with HLa. Heavy rain moments after finishing and van felt exposed so got to more sheltered spot fairly quickly.
6 PM

Running warm up/down 10:23 [2] 1.79 km (5:48 / km)

Street o cancelled due to Red wind warning. Did club session instead. 8 of us inc TP. Wild conditions. Warm up very unpleasant into gale with rain/hail inflicting pain.

Running hills 21:02 [3] 2.25 km (9:21 / km)

16 x Very short hills each starting with 10 bounds or right leg hops or left leg hops or high knees. Jog back recovery.

22.17/52.12
19.32/57.32
20.37/62.42
22.35/59.97
19.7/63.7
19.05/56.72
23.35/66.75
20.55/67
19.25/60.07
20.6/62.9
19.87/58.67
20.82/69.42
18.4/65.82
20.25/55.65
20.52/61.9
19.87

Running warm up/down 9:31 [2] 1.82 km (5:14 / km)

Tuesday Feb 11, 2014 #

6 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Monday Feb 10, 2014 #

1 PM

Walking 1:37:30 [1] 6.2 km (15:44 / km)

Formby.
6 PM

Running warm up/down 8:35 [2] 1.5 km (5:43 / km)

Club session. TP, BD, ST, RC, RH, GW, MB, CJ, ML, MS.

Running intervals 32:36 [3] 5.44 km (6:00 / km)

Hill reps on Kenilworth bridge, jog down recovery.

Up from station as a warm up hill - 380m/93.4 secs then 3:34 jog to real start.

Did first 4 slowly then really sped up for next 4. Hung on last 2.

246m/54.27 secs/110.75 recovery jog
248m/52.7/106.6
247/50.67/111.4
260/54.1/119.9
249/42.62/114.55
252/45.65/122.5
246/43.92/103.25
251/46.57/129.52
248/49.02/111.91
263/48.23/141.19

Running warm up/down 5:31 [2] 0.91 km (6:03 / km)

Sunday Feb 9, 2014 #

9 AM

Running warm up/down 28:35 [2] 4.6 km (6:13 / km)

Pre-race warm up with TP in gale!!
11 AM

Running 43:27 [3] 5.34 km (8:08 / km)

Watching 10km. Several very fast splits from 7.5km point to finish!!

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