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Training Log Archive: RobB

In the 7 days ending Jan 16, 2011:

activity	#	time	miles		km		+m
Running	10	10:18:35	87.62	(7:04)	141.02	(4:23)	966
S+C	2	1:27:38	2.0		3.22		2
Running drills	1	10:00	0.5	(20:00)	0.81	(12:25)
Total	10	11:56:13	90.12		145.04		968

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Sunday Jan 16, 2011 #

8 AM

Running 2:16:45 [3] 20.18 mi (6:47 / mi) +132m 6:38 / mi

Long run from the Hostel. Aim was to keep it under 7 min miling and try to speed up slightly in the last 5 miles. Used the millennium circular route as my main guide and this was about 14 miles or so. Then did a bit more. Was pretty flat and good running throughout. Was tired by end, but felt that I had earnt breakfast.

C • All that 6

Saturday Jan 15, 2011 #

8 AM

Running 37:50 [4] 5.16 mi (7:20 / mi) +69m 7:02 / mi

Run back from Park run.

Decided to take part in the Milton Keynes park run whilst I was down for the big Baker/Miller/Jones family fest of fun. Plan was to run first one pretty much flat out and then wait 5 minutes and run the route again at marathon pace. Did not quite work out. The route was mainly around a lake and it was blowing a bit of gale. Consequently my times were quite a way down on what I was hoping for (actually ended up running the first effort at marathon pace (5.30) and the second at 6min miling). Got lost on the route so I ran about an extra 150 meters. Marshals whilst plentiful were not actually active in respect of giving directions. Good way to start a Saturday.

Running 18:03 [4] 3.04 mi (5:56 / mi) +12m 5:52 / mi

Running 17:28 [5] 3.17 mi (5:30 / mi) +14m 5:26 / mi

Running 33:38 [2] 4.68 mi (7:11 / mi) +35m 7:01 / mi

Run there.

Friday Jan 14, 2011 #

7 AM

Running 1:06:50 [2] 9.14 mi (7:19 / mi) +129m 7:00 / mi

Run on my todd around Damflask. Gorgeous out. First time running has felt easy for a while.

1 PM

Running 16:00 [1] 2.5 mi (6:24 / mi)

Run to the gym and then on to work.

Running drills 10:00 [3] 0.5 mi (20:00 / mi)

Drills before the gym.

S+C 30:00 [3]

Core session at the gym. Also did some light squats.

Thursday Jan 13, 2011 #

7 AM

Running 1:22:00 18.6 km (4:25 / km)

Following on from DaveA, Dover and Supersaint (although at the time I didn't know they had done it honest) I did 3 x 10 minutes with one minute recovery. Did it on the Percy Pud 10k route. Hard to get into but got going by the end (helped by a tailwind). Ran to work afterwards.

Wednesday Jan 12, 2011 #

8 AM

Running 38:00 [1] 5.2 mi (7:18 / mi)

Run to work - trying to keep it nice and easy (and succeeding).

7 PM

Running 42:00 [1] 6.2 mi (6:46 / mi)

Run home. Decided to check out the road behind Hillsborough College to check out progress. There was none. Road was muddy, wet and rutted. Not much fun in the dark.

Tuesday Jan 11, 2011 #

8 AM

Running 35:57 [1] 4.66 mi (7:43 / mi) +170m 6:56 / mi

Run to see Kim and then to work after. Hips and back were a bit locked so it was good to free these up. Got some more upper back exercises to do too.

5 PM

Running 1:10:09 [2] 8.89 mi (7:54 / mi) +390m 6:57 / mi

HIlly run home. Not feeling too spritely but that was partly because I tried to keep the pace honest(ish). Got colder the longer I run. Lodge lane became icy so had to take it careful on the way down.

Monday Jan 10, 2011 #

6 PM

S+C 57:38 [2] 2.0 mi (28:49 / mi) +2m 28:43 / mi

Drills at the EIS. Good group out and we cobbled together a session. Felt a bit rusty and blew a few cobwebs - but that was the point.

Running 23:55 [1] 3.25 mi (7:22 / mi) +15m 7:16 / mi

Run to EIS. Not feeling too bad from yesterday's exertions - touch wood - I am on the mend. It will be good to kick start the marathon training.

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