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Training Log: gingercake

In the last 7 days:

activity # timemileskm+m
  Running7 7:30:20 55.13(8:10) 88.72(5:05) 946
  cycling2 2:05:00
  Coordination and Posture2 1:30:00
  Technical exercises2 31:00 1.24(24:57) 2.0(15:30)
  Core Work1 20:00
  Total13 11:56:20 56.37 90.72 946
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Tuesday Jan 16 #

9 AM

cycling 1:03:00 [3]

Turbo session. Always seems harder in the morning and pretty much sweated my own body weight but roughly 33km with every 5mins harder resistance stand up cycling.
10 AM

Core Work 20:00 [1]

Realising that i need to do more stretching after cycling so simple core exercises.
5 PM

Running (Trail running) 1:13:24 [2] 13.14 km (5:35 / km) +280m 5:03 / km

Turbo this morning to run with Evan this evening. Nice run even though it snowed and it was in the dark. Trails around talybont reservoir. Im running really well up the climbs, just felt easy. Nice to be feeling like that early on in the season.

Monday Jan 15 #

11 AM

Technical exercises 20:00 [2] 1.0 km (20:00 / km)

Active warm up followed by two sets of technical exercises.

Coordination and Posture 45:00 [2]

Coordination and posture
5 PM

Running 1:04:05 [1] 12.0 km (5:20 / km)

Easy running with Evan, a long canal so almost flat. In the dark and a bit muddy but nice run.

Sunday Jan 14 #

9 AM

Running (Road running) 15:00 [1] 3.0 km (5:00 / km)

Warm-up
10 AM

Running race (Road running) 1:22:51 [4] 21.2 km (3:54 / km) +77m 3:50 / km

Gloucester half marathon. No idea what to expect of myself and relatively pleased with it today. Third female. Didnt feel well last night with stomach ache and still a bit sore today but better, affected me running though. First 6k were good, then a bad patch and stomach was sore, but lost concentration and got gapped by 2nd place, then last 10k was good, ran well and dug in. Finished strongly and looking at splits, first and last 6k were similar. Undulating course but runnable.

Saturday Jan 13 #

10 AM

Running (Trail running) 1:05:06 [1] 11.07 km (5:53 / km) +273m 5:14 / km

Easy running with Evan on mynydd llangorse. Mainly just trails on the hillside so gently undulating. Nice run but freezing cold. Finished with hill sprints.

Friday Jan 12 #

9 AM

Running (Trail running) 1:15:31 [1] 14.28 km (5:17 / km) +147m 5:02 / km

Easy run, freezing cold, foggy and then sunny but a nice run and i felt good all the way. Gradual rocky descent which was good to practice on and some gentle rolling climbs.
11 AM

Coordination and Posture 45:00 [2]

Coordination and posture.

Thursday Jan 11 #

9 AM

Running (Trail and road running) 1:14:23 [3] 14.03 km (5:18 / km) +169m 5:00 / km

Easy run. Felt good and running just feels easy at the moment. Rocky path on way up but runnable easily. Mixture of trails, rocky and forestry plus a few miles on road. Finished with 6 x strideouts.
10 AM

Technical exercises 11:00 [2] 1.0 km (11:00 / km)

Two sets of technical exercises.
7 PM

cycling 1:02:00 [3]

Turbo trainer at gym. Good session, im definitely getting more fluid on the bike. Level 50, 33.1km in total with every 5mins stand up for 1min at level 64. Enjoyed it, and definitely helps loosen up my hips which is the opposite I'd thought it do.

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