In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Fitness training||3|| 1:20:00|| 9.65||(8:17)|| 15.53||(5:09)|
| ||Swimming||2|| 39:32|| 0.99||(39:46)|| 1.6||(24:43)|
| ||Running||1|| 27:53|| 3.11||(8:58)|| 5.0||(5:35)|
| ||Strength & Conditioning||1|| 20:00|
| ||Total||4|| 2:47:25|| 13.75|| 22.13|
|averages - sleep:6.3|
Fitness training 15:00  1.53 km (9:48 / km)
Woke early and found I was needed for Sky News interview so got up and down to gym... started on the 'running' motion elliptical which proved to be painful after 15 mins
Fitness training tempo 15:00  8.9 km (1:41 / km)
So went onto the spin which was less sore on hamstring and calves, but certainly worked the thighs...
Swimming 15:10  0.6 km (25:17 / km)
Into the pool which was only about 10-15 metres at its longest and way too warm... 15 mins was more than enough.
(injured) (rest day)
Long and busy day in conference... had an hour between that and dinner and drive/soothing psychological systems clashed - gym or read. Read won. 'The End of the World Running Club'. How apposite :)
slept:7.0 (injured) (rest day)
Travelled to Telford for NAHT conference... had thought about gym/swim but lack of time and decision to rest put paid to that. May swim on Friday. If I was a betting man, I would be giving odds of no better than 50-50 for BOC - even walking there are twinges.
Running 27:53  5.0 km (5:35 / km)
slept:6.7 (injured) shoes: Asics GT2170 Orange
Out and back to N End... Fine at first, but felt v stiff and then hamstring tightened badly at a mile and suffered for the next bit. Ended up having to walk last bit. Gutted.
Fitness training warm up/down 10:00  0.87 km (11:30 / km)
Warm up and down... Felt okay.
Fitness training intervals 35:00  3.7 km (9:28 / km)
Intense session on the elliptical: 6 x 5 mins (1 min rec).
Fitness training 5:00  0.53 km (9:26 / km)
slept:5.8 shoes: Asics DS Trainer 19
Bad night's sleep and grotty morning but revived once started this session.
Strength & Conditioning intervals 20:00 
Usual circuit of the gym and pushed all exercises. Tough but good to be back doing them.
Swimming tempo 24:22  1.0 km (24:22 / km)
Into the pool after the session and struggled to maintain tempo after gym work, but held decent form most of the time.
- May 6 [0w, 6d]: Y - British Long Championships (UKOL) / Relay Championships
- May 20 [2w, 6d]: ? - Maldon Ultra Sprints
- May 21 [3w, 0d]: ? - SOS Urban Colchester
- May 27 [3w, 6d]: Y - Springtime in Shropshire
- Jun 4 [5w, 0d]: ? - SAX District Event
- Jun 10 [5w, 6d]: Y - BOK Blast - City of Bristol Races (Euro Tour) / (UKUL & SEOUL)
- Jul 8 [9w, 6d]: Y - Fat Rascal Weekend (UKOL)
- Jul 30 [13w, 0d]: Y - 2017 Scottish 6 Days, Royal Deeside
- Aug 20 [16w, 0d]: Y - EM Urban League
- Jun 17, 2050 [1,728w, 5d]: Y - wmoc 2050 Kicking Jon X's butt!
all weeks |