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Training Log Archive: Rich

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  Running7 5:55:52 45.16(7:53) 72.68(4:54) 1913
  Total7 5:55:52 45.16(7:53) 72.68(4:54) 1913
averages - sleep:7.3

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MoTuWeThFrSaSu

Thursday Jan 13, 2011 #

7 AM

Running 28:29 [1] 5.2 km (5:29 / km) +60m 5:11 / km
ahr:127 max:136 slept:7.0 shoes: Nike Air Pegasus 27 Trail

4 PM

Running intervals 1:11:25 [4] 14.9 km (4:48 / km) +580m 4:01 / km
ahr:147 max:170 shoes: Inov8 X Talon 190

15min run back out to High Woods for 10 x 3min/1mins.
15min run back as WD.

Wednesday Jan 12, 2011 #

7 AM

Running 26:27 [2] 5.2 km (5:05 / km) +60m 4:49 / km
ahr:132 max:148 slept:8.0 shoes: Nike Air Pegasus 27 Trail

Same recovery run as yesterday.
4 PM

Running 1:20:19 [2] 14.8 km (5:26 / km) +506m 4:38 / km
ahr:131 max:155 shoes: Inov8 X Talon 190

Out to High Woods for a bit of mud (well a lot).

Two sets of 10 x 10s hill sprints thrown in to keep it interesting. Some posh houses up that area and some of the woodland footpaths lit up with cat eye like LEDs.

Tuesday Jan 11, 2011 #

7 AM

Running 26:17 [2] 5.2 km (5:03 / km) +60m 4:47 / km
ahr:137 max:146 slept:8.0 shoes: Nike Air Pegasus 27 Trail

Prebreakfast recovery run around the local roads.
5 PM

Running intervals 1:17:24 intensity: (50:39 @2) + (17:45 @4) + (9:00 @5) 17.13 km (4:31 / km) +429m 4:01 / km
ahr:146 max:175 shoes: Nike Air Pegasus 27 Trail

15min WU

3 x 400m @ R with 400m slow run recovery
2.5km @ T with 500m slow run recovery
3 x 400m @ R with 400m slow run recovery
2.5km @ T with 500m slow run recovery
5 x 50m sprint with 100m slow run recovery

15min WD

11724

Monday Jan 10, 2011 #

5 PM

Running 45:31 [2] 10.25 km (4:26 / km) +218m 4:01 / km
ahr:140 max:152 slept:6.0 shoes: Nike Air Pegasus 27 Trail

Out for a run on the roads in Colchester. Feeling pretty jaded mentally though ok physically. Was planning on doing a hour but cut a bit short due to the need for food and a rest.

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