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Training Log Archive: Olly Williams =)

In the 7 days ending Feb 20, 2011:

activity	#	time	miles		km		+m
Running	3	1:08:10	8.54	(7:59)	13.75	(4:57)	40
Cycling	1	23:57	7.46	(3:13)	12.0	(2:00)
Gym	1	15:00
Total	4	1:47:07	16.0		25.75		40

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Sunday Feb 20, 2011 #

11 AM

Running 27:10 [5] 6.4 km (4:15 / km) +40m 4:07 / km
shoes: Adidas Swoop

Run at delamere round the lake 2 times. was meant to be a recovery run as them 3 had ran xc yesterday but we went off average pace then rich went so went with him for 10 mins then he broke off and was probally about 1 minute behind him overall so not bad and i was about 2 mins ahead of brad and chris :D

Saturday Feb 19, 2011 #

Note
(rest day)

Thursday Feb 17, 2011 #

6 PM

Running intervals 6:00 [5] 1.75 km (3:26 / km)
shoes: Adidas Spikes

another quick sprint session, but i am getting quicker on my speed over longer distance and can now put in very strong finishes which is good. was going to run home but was knackered

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe

Tuesday Feb 15, 2011 #

6 PM

Running 5:00 [5] 1.6 km (3:07 / km)
shoes: Adidas Spikes

8 200m sprints

first run on my knee since sunday felt ok could feel it now and then but not to bad :D really fast session and knackering

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe

Monday Feb 14, 2011 #

Cycling 23:57 [3] 12.0 km (2:00 / km)

really pissed off from school just one of those days were stuff goes wrong cant wait for friday and a week off :D

Gym 15:00 [3]

weights

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