7/7/10

Back into training

weights session:

5 x 5 reps 50 kg bench press
5 x 5 reps 10 kg dumbell butterfly
3 x 5 reps 20 kg olympic lifting

wed 12 august

30 min run, easy pace

21 july - 11 august

21 days of rest

20 july

30 min run - 4.36 miles total

avg: pace - 6min53sec mile, 165bpm

max: pace - 5 min 03 sec, 175 bpm

mile splits:

1. 6.38
2. 6.55
3. 6.46
4. 7.13
5. 2.26 for last 0.36 of a mile which is 6.49 minute mile pace

felt good

sun july 19

1 hour 33 min run - 9.56 miles total

avg: pace - 9 min 44 secs per mile, 136 bpm.

1hr 30 mins 9.05 miles total, 9 mins 58 secs avg pace, 135 avg bpm

last 3 mins - 0..52 miles, 5 mins 31 secs avg pace, 170 avg bpm.

july 18

fartlek session

26 mins 58 secs total, 3.6 miles total

5 min warm up jog
39 secs - 240 meters
1 min 21 secs jog @ 7 mins 36 secs per mile avg
32 secs - 200m
2 mins 16 secs jog@ 8 mins 15 secs per mile avg
35 secs - 240 meters
3 mins 31 secs jog@ 10 min 15 secs per mile avg
3 mins 33 secs - 990 meters, @ 5mins 44 secs avg
2 mins 20 secs jog @ 8 mins 9 secs per mile avg
29 secs - 200m
3 mins 11 secs jog@ 9 mins 34 secs per mile
32 secs - 200m
5 mins 4 secs jog @ 10 mins 28 secs per mile avg
1 min 21 secs - 400 m
1 min 26 secs jog @ 9 mins 12 secs avg

july 17

42 mins 31 secs run, 5 miles 23 secs total

avg: pace - 8 mins 8 secs per mile, 151 bpm

max: pace - 5 mins 31 secs per mile, 168 bpm