In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Moderate running||4|| 3:48:07|| 38.0||(6:00)|| 61.16||(3:44)|
| ||Easy running||2|| 1:29:00|| 14.0||(6:21)|| 22.53||(3:57)|
| ||Cool down||2|| 46:09|| 3.0|| 4.83|
| ||Warm up||2|| 44:09|| 6.97||(6:20)|| 11.22||(3:56)|
| ||Fartlek||1|| 29:30|| 5.5||(5:22)|| 8.85||(3:20)|
| ||Hills||1|| 22:15|| 3.0||(7:25)|| 4.83||(4:37)|
| ||Total||9|| 7:39:10|| 70.47|| 113.41|
Easy running (Wasy / Moderate Running ) 55:35  9.0 mi (6:11 / mi)
Standard Morning Winter Loop
Beehive, Macron, A6 to Westhoughton, Chew Moor Lane, past Lostock Train Station, on to Beaumont Road, up to Chorley New Road back to Horwich and home.
Finished with 4 x 10 seconds strides within last mile.
Felt really comfortable running this morning, was very cold though, think it will be base layer season soon.
Easy running (Easy running ) 33:25  5.0 mi (6:41 / mi)
Beehive, macron,a6, crown lane, mason street and home.
Long day at work today and very busy didn't have time for a mid afternoon snack was hungry tonight and just took it easy.
Stomach crunches with medicine ball
Moderate running (Moderate ) 1:21:45  14.0 mi (5:50 / mi)
Moderate long run
Chorley new road, crown, scholes bank, millstone, down in the adlington, to the canal, along the canal to new housing estate near botnay bay, turn and head back to adlington, along A6 up to back road, down crown lane mason street and home.
Felt good this morning was having to try and slow down along, felt very comfortable running at 5:45 and slowed back down to 6:00. Couple of hills at miles 12 and 14 but still hovering at 6;00 minute miling. Good run, very happy with that.
Decent miling and sessions first week back from hamstring niggle. Back to full training and better mileage next week.
Warm up (Warm up) 25:45  4.0 mi (6:26 / mi)
Easy warm up
Chorley new road, crown, scholes bank, to motorway bridge and back to bobs brew fields.
Strides and stretching
Fartlek (Xc Fartlek) 29:30  5.5 mi (5:22 / mi)
Around the feilds on bobs brews pretty flat but very boggy.
Session: 8 mins, 6 mins, 4 mins, 2 mins @ 10k pace with 3 minute rolling recovery at approx 6 minute miling.
First 8 mins was at 5:15 pace with the rest at 5:05, was hard and very boggy especially the 8 minute loop but was a great session and I enjoyed it, as much as you can in mud, rain and wind.
Cool down (Easy cool down) 26:04 
Easy cool down
Same as the warm up but opposite way around, felt pretty good. Hamstring was all ok and it was first xx session of the season so it's walkways tough transferring speed on xc getting used to the mud.
Moderate running (easy / moderate) 54:32  9.0 mi (6:04 / mi)
Easy to moderate pace
Normal winter route on roads
Beehive, Macron. A6 to Westhoughton, chew moor lane, past Lostock station on to Beaumont road, up to Chorley new road, along Chorley new back home.
Felt pretty good this morning, legs felt a little tired from hills last night, but I took the first mile and a half pretty easy and then I just cruised round.
No affects on the hamstring form the hill reps, which is all good.
Decided to have a massage every two weeks with doing decent milage, prob help a lot with niggles etc.
Moderate running (Easy / moderate ) 36:05  6.0 mi (6:01 / mi)
Easy to moderate running
Beehive, loop of middlebrook, police station, past scotts, motorway bridge and back the same way.
Felt pretty good today let myself relaxed and cruised round. Probably best I have felt for a while. Still feeling unfit. Weird really
Warm up (Warm up) 18:24  2.97 mi (6:12 / mi)
Easy ish warm up
Chorley new road, crown, scholes bank, dryfield lane, lever park avenue, crown, through Horwich, church street, mill lane to foxeholes.
Stretching and strides.
Hills (Hill session ) 22:15  3.0 mi (7:25 / mi)
6 X 30 seconds with 2 mins (approx) jog/ walk recovery
All bang on 31 seconds to manor road turning, approx 8 % gradient .
3 X 1 minute hill reps with easy jog / walk recovery .
Felt good tonight but graft d my arse off, I could t manage he 4th 1 minute due to the lactate and I felt really faint from trying so hard. Didn't feel my hamstring at all which is he most important part of the session.
I'm chuffed with he session too because I was hitting he same distance on the one minutes as I was in the summer when I was running really well on the hills .
Cool down (Cool down) 20:05  3.0 mi (6:42 / mi)
Easy cool down
Mill lane, church street, lee lane, crown, Chorley new road, Victoria road, to Arkwright street and home.
Just relaxed and flushed the lactate out of my legs.
Lots of stretching after the run, much needed.
Moderate running (Easy / moderate ) 55:45  9.0 mi (6:12 / mi)
Easy / moderate running
Back to the winter route, beehive, macron, A6 to westhoughton, chew moor lane, lostock train station, up Beaumont road, Chorley new road to horwixh and home.
Felt ok this morning, for some reason I feel
Unfit even though I'm not, just cruised this morning, couldn't slightly feel my hamstring when running down hill, no pain or discomfort but feel something, didn't affect me in anyway .
all weeks |