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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…..

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Hilly morning

Today’s session : 24/8/14
800m jog to Spratts lane
5 x 120m hill slow
5 x 120m hill (2nd 60m fast)

Great session hr between 120-180

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winter weather

The weather has turned cold and I have made the decision I will not race again this season, the times I ran this year in the conditions and with the race execution I managed suggests I can ran faster but I doubt now I will get the conditions for a fast run so. I have decided to start training for indoor season.
Today’s session : 21/8/14
Warm up jog 800m
10x slopes
5x1step runs
3x2step runs
800m Jog
6x140m hill runs

Good to be back training with mark

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Race practice

Today’s session: 13/8/14
Warm up
Stretch
Drill
Stride
Hurdles
Stride
Spikes on
2 practice starts
Race
12.02secs
Done

I reflected on my last race and stated u would have run 11.7 if I had not pulled up.
The guy who ran 11.9 in my race at lee valley who I was up on until I got cramp, ran 12.28 in tonight’s conditions compared to my 12.02 so I can’t complain.
I was in the outside lane of the fastest race with the top 2 runners running 10.9.
I was all alone from the start. I have a few things to work on before I race again.
Well done to Nik who ran his first race in 10years tonight.

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Weekend break

Had a great weekend.
Friday night I went mountain boarding, I was surprised how unfit I am when it comes to walking up hills.
Saturday was a chilled out day
Sunday I had a 12 point body calliper test did a test to check my 1rm for pull ups and then went climbing.

Today’s session: 11/8/14
Swimming 800m (32 lengths 25m pool)

Rest tomorrow as I plan to race on Wednesday

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Track session

Today’s session:7/8/14
800m jog
Stretch
Drills
Hurdle walk overs
Strides
Ladders
Ladder drives
Strides

60, 80, 100, 120

Good to be running fast again. Had a friend join me for training, First session for Nik in 13yrs. He has fast legs Incorporate that with some stride extension and he should run fast.