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Training Log Archive: Alex M

In the 7 days ending Dec 12, 2009:

activity	#	time	miles		km		+m
Running	4	2:21:14	15.66	(9:01)	25.2	(5:36)	130
Athletics	1	54:35	3.11	(17:34)	5.0	(10:55)
Circuits	4	31:00
Cycling	1	30:00	3.73	(8:03)	6.0	(5:00)
Total	6	4:16:49	22.49		36.2		130

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Saturday Dec 12, 2009 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Green

Ran out to the stadium, then some jogging around the track

Running race (WPTT) 23:14 [5] 5.0 km (4:39 / km)
shoes: New Balance Green

Woodbank Park 5 km time trial instead of the usual Bramhall because my dad needed to plan the O event next week at woodbank.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

Ran part of the way back, with some strtches at the stadium

Note

1:30 of walking round, helping my Dad plan woodbank park score event for next week

Circuits 10:00 [1]

Same as friday

- Splits

Friday Dec 11, 2009 #

Circuits 10:00 [1]

Same as usual, plus 2 x 30s chair on wall, 2x 30 reps of shin excercises and 2 x 30s plank

Thursday Dec 10, 2009 #

Athletics warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: New Balance Green

ran round 1 and a half times, then did differntent drills and again 1 and a half times round, then some more drills

Athletics race (Radcliffe circuit) 9:35 [4] 2.0 km (4:48 / km)
shoes: New Balance Trail 874

16 seconds slower, i was feeling my legs from last night so it wasnt as flat out as other times, if i hadn't been tired then i would have been about 9:00

Athletics warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance Green

ran round the track 1 and a half times, then did lots of stretches

Wednesday Dec 9, 2009 #

Running 58:09 [3] 9.8 km (5:56 / km) +130m 5:34 / km
ahr:188 max:202 shoes: New Balance Trail 874

Ran with vicky, we got down to the golf course road and had only been going for about 25 minutes, so we went around the pool and back up to the road, then back.

Monday Dec 7, 2009 #

Running race (12 minute run) 12:00 [4] 2.9 km (4:08 / km)
shoes: New Balance Trainers B+W N

12 minute run in PE because it was the ony thing it was safe to do. Got 9.6 laps of 300m astroturf. Didn't push as hard as i usually would because my legs were aching from the weekend. Still only half a lap less than my best.

Circuits 6:00 [1]

Same as the last few days plus 2 x 30s chair on wall

Sunday Dec 6, 2009 #

Cycling (Down to BP) 15:00 [1] 3.0 km (5:00 / km)

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

Put my bag in the bushes then ran up and down the hill

Running race 22:51 [5] 5.0 km (4:34 / km)
shoes: New Balance Green

I didnt have much time before it got dark and i didn't want to get stuck up near lyme park in the dark. So after yesterdays disasterous 5 km time triali decided to do it in normal trainers which have a lot more cushioning than my trail shoes. This time I still got shin splints but they were a lot less painful and i only really felt them at all at the very end when i was speeding up on the last 100metres. Beat my pb by 33? seconds.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

Ran around a bit and got my bag, then some stretches

Cycling (Home from BP) 15:00 [2] 3.0 km (5:00 / km)

Circuits 5:00 [1]

Same (10 of each)

- Splits

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