Saturday, April 4, 2009

April

Thurs 30th
8 miles Quatford, up, tip, Wolves rd, St James Hall
1:07.36, 8'26" & 161bpm
7.57,  9.13,  7.47,  8.23,  8.01,  9.59,  8.34,  7.36

Mon 27th
5.8 miles in 44 mins including a 1.6 at 6'50" and a 1.8 at 7'04"

Sat 25th
6 miles in 47'27"

Thurs 23rd
18 miles on W. rd
9 miles in 1, 18' & 9 miles in 1, 15'

Weds 22nd
1km swim in 35 mins

Mon20th
6.8 miles in 60 mins

Sat 18th
6.2 miles in 50 mins including up the hill then round to Q
8min mile pace  :)

Sat 11th
4.25 miles in 40 mins
9'25" pace

Thurs 9th
16 mile Astley Abbots -> Tasley
8x9min miles + 8x8min miles  -  140mins :)

Weds 8th
35 minute swim - 30 lengths, 750m

Mon 6th
39'35",  5 miles, B'north circular
7'54"  /  5'34";  156 / 172bpm

Fri 3rd
59 mins,  7 miles, Ironbridge gorge anti-clockwise

Weds 1st
64 minutes, 8.2miles  High Town to Astley Abbots, scenic

Friday, March 6, 2009

March

Monday 30th
40 mins;  High Town, Low Town, Quatford Rd
5.5 miles inc 2 x 1.5mile 10 min tempo runs

Saturday 28th
39 mins - Headington - Wheatley
c. 4.5 miles

Thurs 26th
14, bypass, Tasley, A-A's
1 56' 44"


Fri 20th
7.263, Ironbridge
1hr 10 secs
8'17"  //  5'57"  ;  163 / 203bpm

Tues17th
30 length, 750m swim
25 mins

Mon 16th
5.5125, innage, tasley, bypass+/-
42'36"
7'43" / 5'49" ;  163 / 186bpm
including 3 sub 7 min miles & 3 mins walk

Fri 13th
6.75 miles, Brosely
68 minutes


Tues 10th
5 miles, Quatford +
44'23"
8'50" / 6'07"  ;  155  /  176 bpm
8'41" ;  8'48" ;  8'38" ;  8'45" ;  9'16"

Mon9th
5.8 miles, east bypass, up past rail & police stations
50 mins

Sat 7th
6 miles, past St L Hall twice!
50 mins
8'19"  /  6'10"  ;  166bpm  /  183bpm
8'02" ;  9'42" ;  8'13" ;  8'37" ;  7'37" ;  7'47"
:-)


Thurs 5th
12.05 miles, Tasley, Astley Abbots, Quatford
1 45' 05"
8'43"  /  6'10"  ;  177bpm / 184bmp
long run  (3 48' marathon)

Weds 4th
30 min 36 length swim
900m

Mon 2nd
4 miles, Quatford
32 mins
8'10"  /  5'40"  ;  162bpm / 186bmp
tempo run  4 x5 mins @ 6'45 to 7'15

Wednesday, January 7, 2009

Jan

Mar
Mon 2nd
4 miles, Quatford
32 mins
8'10"  /  5'40"  ;  162bpm / 186bmp
tempo run  4 x5 mins @ 6'45 to 7'15

Thurs 8th
2. miles, byepass roundabout
16.10 mins
8'05"

Tues 6th - steady

2.04 miles, ind est circular
17.28 mins, 163 / 234bpm
8'33" / 5'57"
7 / 8.9 mph


Sat

3.27 miles, kiddy road
25.36 mins
7'50"

Friday, December 5, 2008

Milage / Time

March
22 miles  /  3hrs 07'

5/1/09
Running:  week - 7.5 miles  /  57 mins

17/11/08
Running:  week - 11.907 miles / 01:37:16
Swimming:  week - 0.404 miles / 00:21:45
Cycling:  week - 3.73 miles / 00:26:00

Monday, November 24, 2008

w/b 24/11/08

Mon
3 miles, school - bypass
24.07mins
7'58"

Tues
swim - 0.404 miles
19mins 21 secs

Weds
long run up bypass towards M-W
5.2 miles
42mins 42 secs
8'10"

Thurs
rest day

Fri
1.8 mile tempo up hill
14mins 7secs
7'44"

Sat
3.757 Innage anti-clockwise
33mins, 40secs
8'57"

Monday, November 17, 2008

w/b 17/11/09

Mon
2.5 miles, bypass
21.26mins
8'28"

Tues
.404 mile swim
21.45 mins
53'??"

Weds
2.7 miles, flatish
21.17 mins
7'57"

Thurs
26 mins, school cycle - 3.73 miles

Fri
2.7, grove clockwise (x2)
22.34
8'21"

Sat
4, bypass, innage
32 mins
8'00"

Monday, September 8, 2008

w/e13/09/08

Mon
cycle - 4 miles, 36 mins?