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Training Log Archive: Puddleduck

In the 7 days ending Oct 27, 2014:

	activity	#	time	miles		km		+m
	Terrain Run	4	11:15:09	41.64	(16:13)	67.01	(10:05)	2097	23 /	25c	92%
	Run	1	53:43	5.26	(10:13)	8.46	(6:21)	50
	Strength	2	31:34
	Cycle	2	21:51	3.96	(10.9/h)	6.37	(17.5/h)	30
	Total	8	13:02:17	50.85		81.84		2177	23 /	25c	92%
averages - sleep:6.3 weight:60kg

5:54

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Monday Oct 27, 2014 #

Note
slept:8.0 (rest day)

Pooped.

Sunday Oct 26, 2014 #

8 AM

Terrain Run race (OMM MS Day 2) 4:30:59 [5] * 25.5 km (10:38 / km) +820m 9:09 / km
ahr:151 max:174 spiked:9/11c slept:5.0 shoes: Inov8 Bare Grip

HR only for first hour as my watch battery died. Brains were definitely tired today and confidence in speed throughout the whole 5 hours was shakey. Dad's post race analysis puts us as should have had 30 points more today so total would have been 850 = 5th, and first family as well as still first mixed team. To be honest thought I'm chuffed to bits with the Ol' man and our 5th kimm together :) Glad he's retiring though cos not quite convinced 7 and 6 hours would be fun next year on Long Score!

Saturday Oct 25, 2014 #

Event: OMM

8 AM

Terrain Run race (OMM MS Day 1) 5:54:21 [5] * 35.5 km (9:59 / km) +1270m 8:28 / km
ahr:162 max:182 spiked:14/14c slept:5.5 shoes: Inov8 Bare Grip

Strategy was nigh on perfect today, maybe could have got another 20 or 30 points but well chuffed with ourselves. Fitness is actually much better than I thought it would be, still got poo-all hill strength but survived thanks to PapaB taking allll the weight (and refusing to let me have anything at all, except bubblewrap).

Friday Oct 24, 2014 #

Note
(rest day)

Stressful day of packing, driving, registering, eating, repacking and attempting sleep. It must be OMM time!

Thursday Oct 23, 2014 #

8 AM

Note
weight:59.9kg

1 PM

Cycle (Commute) 11:49 [2] 3.47 km (17.6 kph) +15m
ahr:131 max:158 shoes: Ridgeback

6 PM

Cycle (Commute) 10:02 [3] 2.9 km (17.3 kph) +15m
ahr:148 max:166 shoes: Ridgeback

Pushed it on the way back as my light was fading and I needed to pick the car (and Neill) up after MOT. Stressy day.

Wednesday Oct 22, 2014 #

Note
slept:6.0 weight:60kg

6 PM

Terrain Run warm up/down 21:43 [1] 1.91 km (11:22 / km) +2m 11:19 / km
ahr:132 max:170 shoes: Brooks Cascadia 6

Few laps with the dogs before starting and then 2 double laps with Gill.

7 PM

Terrain Run intervals ("008" Session) 28:06 [2] 4.1 km (6:51 / km) +5m 6:49 / km
ahr:164 max:182 shoes: Brooks Cascadia 6

Just me and Gillian, blustery night so I just took it easy and talked Gill through the session.
3 x {oO8 - one footy pitch (15s), two footy pitches (30s), figure of 8 between the two (45s)}

9 PM

Strength (Lower Body and Core) 20:48 [3]
ahr:112 max:134

15mins Lower Body circuit
5mins core + tri dips

Tuesday Oct 21, 2014 #

7 AM

Note
slept:7.0 weight:60.1kg

2 PM

Run (Monster Recovery) 53:43 [2] 8.46 km (6:21 / km) +50m 6:10 / km
ahr:157 max:180 shoes: Brooks Cascadia 6

Gentle schmole with the pups.

Strength 10:46 [3]
ahr:116 max:140

Core:
20s straight arm plank
15 sit ups
5 full crunch
5 leg raises
10s plank
Plyo:
5 x jumps
5 x hops
5 x lunges
5 x jump ups
Arms:
5 x {each arm} tricep dips
5 x tricep dips
10 x {each arm} rows
10 x front raises
10 x supermans

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