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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RobB

In the 7 days ending Feb 14, 2010:

activity # timemileskm+m
  Running11 11:18:53 97.51(6:58) 156.93(4:20)
  S+C2 1:45:00
  Running drills2 1:10:00 2.74(25:33) 4.41(15:52)
  Total13 14:13:53 100.25 161.34

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Sunday Feb 14, 2010 #

12 PM

Running 1:07:00 [2] 9.9 mi (6:46 / mi)

Run out and round Dam Flask felt ok but not sprightly. Got chased by a pup for 400m who just wouldn't stop and go back. Quite funny making his (unfit) owner chase after us.

Saturday Feb 13, 2010 #

12 PM

Running 2:12:08 intensity: (50:00 @2) + (1:00:00 @3) + (22:08 @4) 20.3 mi (6:31 / mi)

Long run from home. Resisted the urge to go to meadowhall and instead did it in two sections; round rivelin reservoir and then home and out to (you guessed it) Oughtibridge. Wasn't feeling brilliant this morning so had some discussions with coach Clare about what session to do. I went in high (with a tough session) she went in low (with an easier session) and we compromised in the middle. Tried to keep the pace honest throughout and stuck in a 4 mile tempo bit at the end (4 miles in 22.08 mins). Good session. Took some lucozade out (which I refilled at home) to try and get used to drinking. No wonder I was sick at London last year - really struggled to drink 750ml on the run whereas I reckon I drunk over a litre (with water) at London.

Friday Feb 12, 2010 #

7 AM

Running 35:00 [1] 5.2 mi (6:44 / mi)

Run to work. Didn't speak to any strangers in the changing room.
6 PM

Running 18:00 [2] 2.3 mi (7:50 / mi)

Run home via the gym.

S+C 45:00 [3]

Busy at the gym. Thought it would be quiet but it was rammed.

Thursday Feb 11, 2010 #

6 PM

Running 1:16:30 intensity: (17:00 @1) + (59:30 @3) 12.2 mi (6:16 / mi)

Run home from work and then 10 mile aerobic - felt good cruising at about 5.50 pace for most of it. Did one slower mile along along the road to Beeley car park (crossed over at bridge) it was proper pitch black and I kept thinking I was going to run into something - despite telling myself there was nothing there.
7 PM

Running drills 10:00 [2] 1.24 mi (8:04 / mi)

Jogging after session and 9 x 100m strides (on the deserted park and ride car park).

Wednesday Feb 10, 2010 #

Running (Bare foot) 12:00 [1] 1.2 mi (10:00 / mi)

Had been wearing my Vibram 5 fingers that Clare got me for Christmas / Birthday in Tenerife and they seemed fine. Decided to have a run proper in them (out to Riv Cafe and back). Seemed fine and felt quite comfortable but want to take it nice and easy.

Barefoot running is in vogue at the moment - check these links out from eightlane forum site:
1 PM

Running 2:10:00 [2] 17.0 mi (7:39 / mi)

Long run with OJ around Wharncliffe. Good steady pace kept up throughout. OJ hid his excitement about the gravel track at the bottom of Beeley well. Talked about racing "portfolios" and different types of strategies.

Tuesday Feb 9, 2010 #

7 AM

Running 1:21:15 intensity: (48:00 @1) + (33:15 @4) 11.51 mi (7:04 / mi)
ahr:139 max:163

Session was 6 miles @ half mara pace. Started at the bottom of Beeley as I wanted to test drive the gravel track. I did not realise but actually going out to Oughtibridge is up hill slightly (if I thought about it the flow of the river should have given it away). Did the miles in 5.32 (along gravel path up to Oughtibridge), 5.15 (and back), 5.41 (and return), 5.22 (and back), 5.20 (along the road to Hillsborough) and 5.35 (and return). Averaged out at about 5.30 which was a bit slower than I would have liked but not too bad. Solid session.
6 PM

Running 40:00 [2] 5.2 mi (7:42 / mi)

Easy 5 mile loop round Beeley (again). Football was on so it involved lots of people dodging for the first mile. Hamstrings stiff for first half and then it got easier.

Monday Feb 8, 2010 #

Running 52:00 [2] 7.5 mi (6:56 / mi)

Run to gym and back.

Running drills 1:00:00 [2] 1.5 mi (40:00 / mi)

Last Camp Candy. It was impressive how much everyone had improved and I think we will all keep these sessions up in the future. The proof was partly in the pudding in respect of the 300m time trial we revisited. Good session and started to do more jumpy things.
8 AM

S+C 1:00:00 [2]

Went to Hallam to check out all the fun everyone was having with at the performance suite. Was there for about 2 3/4 hours, but spent a lot of time catching up and talking through exercises and programmes with Dave H. Impressive set up. Did most of my exercises with a tired Speakey.
6 PM

Running 35:00 [2] 5.2 mi (6:44 / mi)

Run to EIS

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