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Training Log Archive: PhilW

In the 7 days ending Jul 14, 2007:

activity # timemileskm+m
  Trail Run4 3:44:27 26.16(8:35) 42.1(5:20) 213
  Running2 1:54:38 13.24(8:40) 21.3(5:23) 141
  Total6 5:39:05 39.39(8:36) 63.4(5:21) 354
  [1-5]6 5:29:05
averages - sleep:6.2 rhr:54 weight:77.6kg

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SuMoTuWeThFrSa

Saturday Jul 14, 2007 #

Running intervals (basic speed/strides) 36:26 intensity: (10:00 @0) + (21:26 @1) + (5:00 @5) 6.8 km (5:21 / km) +21m 5:17 / km
ahr:146 max:171 rhr:54 slept:5.5 weight:78kg shoes: New Balance 872 Trail

10x30" strides/basic speed. Timed 100 meters in 16" Not a bad run overall. Had planned on a shorter run, but the recovery times were longer than I anticipated...who'd a thunk it. Recovery interval times were dictated by my HR returning to 144 bpm...which meant slowing down considerably to a meager jog. 5km split was 26:16.

Friday Jul 13, 2007 #

Note
rhr:54 slept:6.5 weight:77.5kg (rest day)

Why is it, my planned day off from training is always the most ideal day to train?

Thursday Jul 12, 2007 #

Running long (map reading) 1:18:12 [2] ** 14.5 km (5:24 / km) +120m 5:11 / km
ahr:143 max:165 rhr:54 slept:6.0 weight:77.4kg shoes: Asics Trabuco IX WR

Ran the same course as last Thursday, in the reverse direction. Reading the map and trying to read ahead, and thumbing my way along. Didn't push the hills this week, just maintained a nice easy pace.

Wednesday Jul 11, 2007 #

Trail Run (Recovery) 42:03 [3] 8.1 km (5:11 / km) +31m 5:06 / km
ahr:139 max:152 rhr:54 slept:6.5 weight:77.5kg shoes: Asics Trabuco IX WR

Felt a bit sluggish today.

Tuesday Jul 10, 2007 #

Trail Run tempo (2x8' tempo) 39:48 intensity: (21:48 @1) + (18:00 @3) 8.0 km (4:59 / km) +31m 4:53 / km
ahr:152 max:171 rhr:54 slept:6.5 weight:77.4kg shoes: New Balance 872 Trail

Speed was terrain dependent-but AHR during the Reps were 165 for the first, and 166 for the second. At times, on the flat relatively even surfaces I felt like I was moving pretty well. Uphills though seemed lethargic. If I were guessing, I'd say the fast stuff was sub 6'30"/mile...the slower stuff just under 7' 'd be my guess.

Monday Jul 9, 2007 #

Event: 5 Jours de France 2007
 

Trail Run (Recovery) 43:18 [1] 8.0 km (5:25 / km) +30m 5:19 / km
ahr:136 max:148 rhr:54 slept:6.0 weight:77.4kg shoes: Asics Trabuco IX WR

Kept it in recovery zones for 30' 10' of basic endurance zone.
Felt pretty good and happy with the AHR.

Sunday Jul 8, 2007 #

Trail Run long (Map reading) 1:39:18 [3] ** 18.0 km (5:31 / km) +121m 5:20 / km
ahr:151 max:171 rhr:54 slept:6.5 weight:77.9kg shoes: New Balance 872 Trail

Lots of Mountain bikes on the trail today, caused me to miss a turn, so I ended up cutting through to relocate afterwards. good effort.

Note

8km walk with the family,half the time with either 16 or 19kg on my shoulders...;-)

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