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Training Log Archive: Mal

In the 7 days ending Jan 22, 2011:

	activity	#	time	miles		km		+m	load
	Running	7	5:10:55	36.18	(8:36)	58.22	(5:20)	770	261.8
	S and C	2	1:10:30						59.3
	Other	1	7:34	1.24	(6:05)	2.0	(3:47)		6.8
	Cycling	1	5:00	1.12	(4:28)	1.8	(2:47)		3.0
	Total	8	6:33:59	38.54		62.02		770	331.0
averages - sleep:9.3 rhr:46

1:56

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Saturday Jan 22, 2011 #

8 AM

Running warm up/down 31:00 [3] 5.5 km (5:38 / km) +75m 5:17 / km
ahr:150 shoes: Asic's GT-2150

Down to Endcliffe before
Up through Endcliffe and Bingham, Hangingwater and home with Weens

Running race 18:14 [5] 5.0 km (3:39 / km)
ahr:186 shoes: Asic's GT-2150

Endcliffe Park Run
Wanted to do one to gauge where I am at the start of the season and work towards improving it. Was really good but as it was only my second ever one think I could improve by working on my pacing as I set of too fast and struggled towards the end of the first lap. My arms went a little numb which felt wierd. Reckon I can get up 18 if I work on it but I am pleased as the other time I did it just over a year ago I took 19:20.

- Splits

Friday Jan 21, 2011 #

Note
rhr:41 slept:9.5 (rest day)

Thursday Jan 20, 2011 #

Note
rhr:41 slept:10.0

Outside of my right foot is a bit sore for some reason today, slight twist?
Back of my right knee/top of my calf is a bit sore, overstretched it?

1 PM

Running 23:00 [3] 4.61 km (4:59 / km) +60m 4:41 / km
ahr:150 shoes: Asic's GT-2150

Run down to CICs and back

4 PM

Running warm up/down 9:00 [3] 1.95 km (4:37 / km) +10m 4:30 / km
ahr:137 shoes: Asic's GT-2150

Along Fulwood beforehand
Back down to Shore lane and Ranmoor afterwards

Running 30:00 [4] 6.5 km (4:37 / km) +135m 4:11 / km
ahr:169 shoes: Asic's GT-2150

45/15 Foxdahls around Fulwood and Lodge Moor. Went up Brooklands for a change aswell felt a bit crap.

Wednesday Jan 19, 2011 #

Note
rhr:44 slept:8.0 (rest day)

Feelig tired may have a day off

Tuesday Jan 18, 2011 #

Note
rhr:49 slept:9.0

11 AM

Cycling warm up/down 5:00 [1] 1.8 km (2:47 / km)
ahr:77 shoes: Asic's GT-2150

Other 7:34 [4] 2.0 km (3:47 / km)
ahr:155 shoes: Asic's GT-2150

For a bet with a mate from school

S and C 20:30 [2]
ahr:96 shoes: Asic's GT-2150

6 PM

Running warm up/down 30:00 [3] 5.5 km (5:27 / km) +60m 5:10 / km
ahr:144 shoes: Asic's GT-2150

Pretty much the same as yesterday although had a lap round Weston Park too. Feeling really drained on the way back

Running intervals 22:00 [4] 1.5 km (14:40 / km)
ahr:146 shoes: Asic's GT-2150

Note to self: DON'T EAT AS MUCH

Felt really sick during the session so puffed out and only did 8x30s and 2x 60s. Ate a lot too soon before I went running

Monday Jan 17, 2011 #

Note
rhr:45 slept:9.5

C • RHR 9

2 PM

Running 38:41 [2] 7.9 km (4:54 / km) +145m 4:29 / km
ahr:157 shoes: Asic's GT-2150

Gentleish run out from Ranmoor down to Hunters Bar then up Eccy road and along Ringinglow and down Whiteley Wood and back up to Fulwood and home. First suny run in Shefield for AGES.
http://www.mapmyrun.com/routes/view/27097186/?open...

6 PM

Running warm up/down 28:00 [3] 5.26 km (5:19 / km) +60m 5:02 / km
shoes: Asic GT 2140

Jog down to Weston Park via Trebs and Goodwin
Jog back with the lads for a bit then peeled off

S and C 50:00 [4]
shoes: Asic GT 2140

In Weston Park with ShUOC

Sunday Jan 16, 2011 #

Note
rhr:57 slept:10.0

Running long 1:21:00 [4] 14.5 km (5:35 / km) +225m 5:11 / km
ahr:157 shoes: Inov-8 X-Talons

Out along the A57 then up Rivellin top path to the reservoir. Up Wyming Brook along Fulwwod Lane and down Porters Brook.

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