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Slow return

Today’s session:28/9/14
10mins bike
Pec fly pullover 3x15
Dead lifts 3x15
Curl and press 3x15

Light session tonight as I had man flu last week and need to make sure I make a full recovery before I start the super high intensity training

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Alone

Today’s session:15/8/14
Jog 300m
5x run slopes
5x run 1step
5x run 2steps
5x jump 3steps
5x jump 4steps
Jog 300m
Hill runs
140 
140
60
60 drive to line

Training on my own tonight struggled to push hard but then again the session itself was hard as it was

Only took 40mins

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Hard n fast

Today’s session : 11/9/14
1000m jog
5x 100m hill slow
5x 50m hill fast
5x 30m hill full speed.
500m walk
500m jog

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Four the merrier

Today’s session : 8/9/14
Jog 300m
Slopes x10
Steps x5 1s
Steps x5 2s
Jog 300m
5x140m hill runs
Hr max 188

There were four of us running tonight. It was a good session I worked hard. Run 2 of 5 I was challenged to a race by a teen on the streets to which I accepted the challenge. However the additional effort required to race mention runs 3,4 and 5 were very hard.
I know I have irked hard when I get pins and needles in my teeth.

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Lonely run

Today’s session : 4/9/14
Jog 300m
Slopes x10
Steps x5
Jog 300m
5x140m hill runs

Hr max 182

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Something

Today’s session: 2/9/14
Tai chi pattern practice
5mins bike here aching 130
Wooden dummy
Pec fly pullover 3x 10
Curl and press 3x 10

Managed to work up a sweat. Just about doing something tonight… I’m looking forward to getting running again.

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Not a sprint

Today’s session: 1/9/14
400m swim in 9.30
400m swim in 9.15

My daughter has a 30min swim lesson and I have being doing a couple of lengths at a time, but this week I thought I would swim with a little structure. A sprint triathlons swim is 400m I believe so I aimed for that.

Swim 1 went through 200 in 4.30 but finished in 9min30secs
Rest for 2 mins
Swim 2 aimed for a more even pace and finished in 9min15secs.

It’s a starting point.

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Hr Hill

Today’s session :31/8/14
Jog 300m
6x slopes
5x 2steps
5x 1step
Jog 300m
5x 140m hill runs

Good session … Mark ha his heart rate monitor on and he reached 180bpm on first hill run, with it going up to 188bpm on run 4.
Worked hard tonight….
Started Facebook page SHIITS
Hopefully a few people might join us over the winter.

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Quick hill

Today’s session:28/7/14
1000m jog
2x 60m hills slow
5x 60m fast hills
Walk
Jog 600m

Was a very quick session. Fast walk back recovery between runs so about 90sescs.I wanted to get back in time to watch the diamond league so did not mess about. Whilst jogging back both vmo’s cramped …

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Hard half mile

Today’s session : 25/8/14
Swimming
800m freestyle in less than 25mins

I had a bit of a hangover so I really struggled in the pool today…..