KJH log 2013

	A	B	C	D	E	F	G	H	I	J	K
1		Day	Distance (km)	Time	Pace	GPS	Type	Comment	RHR	Shoes	Yoga/Core

2	1-Jan-2020	Wed	16.50	1:32:34	0:05:37	View	easy			Saucony
3							rec		50	Asics	30/30
4							easy		48	Asics
5							easy			Asics	10/20
6						View	lsr			Asics	30/15
7							rec		46	Asics
8							easy	2 x (2 x MP + 2 x HMP)	46	Asics	30/30
9						View	session		49	Saucony
10							rec		46	Asics
11							treadmill		42	Saucony
12							rest		46
13						View	lsr		48	Saucony	30/0
14							rec		46	Asics
15							easy		50	Mizuno N	30/10.
16						View	session	3 x 3m @10m pace w 5min rec	50	Asics
17							rec		52	Saucony	30/25
18							easy	sick	46	Saucony
19							rest	sick	60		30/25
20							rest	sick	68
21							rest	sick	70
22							rest	sick	60
23							rest	sick	46
24							rest		46
25			4.01	0:36:13	0:09:02		easy	incl one set of pyramid strides @ 7:15/mi	50	Asics
26			5.00	0:48:10	0:09:38		treadmill		53	Saucony
27			2.00	0:17:35	0:08:48	View	easy			Saucony
28		Sun	2	0:18:46			warm up	Dungarvan10	48
29		Sun	10	1:17:32	0:07:45	View	race			Saucony
30		Sun	0.6	0:10:30			cool down
31							rest		48
32			5.50	0:51:38	0:09:23		easy		47	Saucony
33			7.00	1:04:15	0:09:11		easy		46	Asics
34			8.00	1:13:05	0:09:08		easy		43	Saucony
35			4.00	0:38:10	0:09:33		rec		46	Asics
36			12.00	1:50:07	0:09:11	View	lsr		50	Asics
37			4.50	0:45:25	0:10:06		rec		45	Saucony	15/15
38			5.00	0:46:53	0:09:23		treadmill		46	Saucony
39			9.00	1:20:18	0:08:55	View	easy	progression run	45	Saucony	15/15
40			10.00	1:26:20	0:08:38		treadmill			Asics
41		Wed	2.00	0:21:06	0:10:32		rec		42	Asics	15/15
42			4.00	0:41:00	0:10:15		rec		47	Saucony
43							rest	incl 10 x 110m strides	45
44			7.00	1:00:04	0:08:35	View	easy	1m @ MP	46	Saucony
45			16.00	2:18:50	0:08:41	View	lsr		45	Asics
46			4.00	0:41:00	0:10:15		rec		42	Saucony
47			4.00	0:36:00	0:09:00		easy			Asics
48		Tue pm	4.00	0:36:00	0:09:00		treadmill			Asics
49			6.00	0:50:00	0:08:20		treadmill		45	Asics
50		Wed pm	6.00	0:48:48	0:08:08	View	session	2 x 2m @ HMP w 2 min rec	46	Asics
51			4.00	0:40:19	0:10:05		rec		49	Saucony
52							rest	incl hill strides x 6	50
53			6.00	0:54:39	0:09:07		easy		47	Asics
54			18.50	2:42:40	0:08:48	View	lsr	incl 10 x 100m strides	46	asics
55			5.00	0:49:09	0:09:50		rec		45	Saucony
56			7.00	1:01:40	0:08:49	View	easy		46	Asics
57			12.00	1:35:13	0:07:56	View	session	4,3,2,1 miles @ MP w 2 min rec	47	Saucony
58			3.00	0:30:43	0:10:14		rec			Asics
59		Thu pm	4.00	0:40:10	0:10:02		rec		44	Asics
60			4.00	0:34:26	0:08:37		easy		48	Asics
61			20.00	2:55:11	0:08:46	View	lsr		45	Saucony
62							rest		60
63			5.00	0:48:52	0:09:46		easy	incl 6 x hill sprints	50	Asics
64			7.00	1:07:11	0:09:36		easy	1m @ MP	48	Asics
65			7.00	1:00:14	0:08:36		easy	incl 10 x 100m strides	50	Asics
66			5.00	0:43:13	0:08:39		easy		51	Asics
67							rest		60
68			3.00	0:28:35	0:09:32		easy		52	Asics
69			13.10	1:36:34	0:07:22		race		60	Saucony
70			4.00	0:41:20	0:10:20		rec		51	Asics
71			8.50	1:15:54	0:08:56		easy	incl 8 x hill sprints		Asics
72			7.50	1:04:40	0:08:37	View	easy		48	Saucony
73			5.00	0:44:35	0:08:55		easy			Asics
74							rest		49
75			18.00	2:34:07	0:08:34	View	lsr	incl 2 x 4MP	46	Saucony
76							rest		48
77			4.50	0:46:22	0:10:18		rec			Asics
78			4.50	0:45:59	0:10:13		rec		44	Asics
79			7.00	1:03:58	0:09:08		easy		44	Asics
80			10.00	1:19:33	0:07:57	View	session	alternating 8:20 and 7:40		Saucony
81			2.00	0:19:35	0:09:48		rec		43	Saucony
82			4.00	0:40:40	0:10:10	View	rec			Asics
83			4.00	0:35:35	0:08:54	View	easy	incl 13 x 100m strides	46	Asics
84			4.00	0:34:20	0:08:35	View	easy		48	Asics
85							rest		46
86			22.00	3:11:43	0:08:43	View	lsr	incl 6MP	45	Saucony
87			4.50	0:45:17	0:10:04	View	rec			Asics
88			4.50	0:44:48	0:09:57	View	rec		45	Asics
89			7.00	1:02:29	0:08:56	View	easy		46	Asics
90			12.00	1:35:37	0:07:58	View	session	10m @ MP	48	Saucony
91			4.00	0:39:58	0:10:00		rec	incl 6 x hill sprints and 1m @ MP	48	Asics
92			6.00	0:52:08	0:08:41	View	easy		47	Asics
93			16.00	2:10:08	0:08:08	View	lsr	alternating 2 x 9m/m w 2 x 8m/m		Saucony
94			1.50	0:15:45	0:10:30		rec	head cold	52
95							rest	"	50
96			4.50	0:48:26	0:10:46	View	rec	"	47	Asics
97			4.50	0:47:48	0:10:37	View	rec	"	45	Asics
98			5.00	0:48:11	0:09:38	View	easy	"	44	Asics
99			5.00	0:48:34	0:09:43	View	easy		45	Asics
100			10.00	1:27:23	0:08:44	View	lsr		45	Saucony