Training Log Archive: KeithIn the 7 days ending Jul 26, 2009:
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Sunday Jul 26, 2009 #
Note
Hill walking, wales
Sat Rhinogs - really cool area, rugged, empty, nice weather
Sun Cadar Idris, probably the worst weather i've ever encountered in summer in britain. Nice hut at top, unusually for UK, pretty empty which was nice.
Sat Rhinogs - really cool area, rugged, empty, nice weather
Sun Cadar Idris, probably the worst weather i've ever encountered in summer in britain. Nice hut at top, unusually for UK, pretty empty which was nice.
Thursday Jul 23, 2009 #
Run 32:00 [2] 5.5 km (5:49 / km)
shoes: f-lite 335
Lunchtime run, short loop, felt very flat. Nice day
Run hills 23:00 [5] 2.8 km (8:13 / km) +680m 3:43 / km
shoes: Roclite 315
Hills with Tim, nice track up the gorge, same as a month or 2 back.
10 reps this time, starting right down near the road. Good to be able to do the full amount of reps without Mark2 trying to talk us down :)
2.08, 2.15, 2.18, 2.20, 2.21,2.19, 2.22, 2.25, 2.18, 2.15
First one a bit quick. After that reasonble consistent.
Felt stronger than last time. But not close to Tim, and then without others of similar speed probably didn't push quite so hard. But only a matter of 5-10s per one. As the last interval I pushed hard.
Estimated 68 m climb each rep, all uphill from garmin. Over 280 m length.
10 reps this time, starting right down near the road. Good to be able to do the full amount of reps without Mark2 trying to talk us down :)
2.08, 2.15, 2.18, 2.20, 2.21,2.19, 2.22, 2.25, 2.18, 2.15
First one a bit quick. After that reasonble consistent.
Felt stronger than last time. But not close to Tim, and then without others of similar speed probably didn't push quite so hard. But only a matter of 5-10s per one. As the last interval I pushed hard.
Estimated 68 m climb each rep, all uphill from garmin. Over 280 m length.
Run 40:00 [2]
shoes: Roclite 315
Warm up/down and jog back down between intervals
Tuesday Jul 21, 2009 #
Run intervals 24:00 [5]
ahr:180 max:189 shoes: Adidas adizero LT
Intervals with GWR.
8 x 3 min
Went pretty well, a bit fast on the first one. Tried to keep up with tim on the last one but couldn't keep up. Pretty good session.
8 x 3 min
Went pretty well, a bit fast on the first one. Tried to keep up with tim on the last one but couldn't keep up. Pretty good session.
Run warm up/down 25:00 [2]
shoes: Adidas adizero LT
Warm up & down and between intervals
Monday Jul 20, 2009 #
Run 1:13:39 [3] 13.46 km (5:28 / km)
shoes: Roclite 315
Team Monday, with special guest Mark Bown (BOK senior champion) along with Rachel Elder and Tim.
Round ashton court, very pleasent, felt a bit dead, right butt cheek still a bit sore, think i have created another muscle in there.
Round ashton court, very pleasent, felt a bit dead, right butt cheek still a bit sore, think i have created another muscle in there.