In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 4:38:41|| 34.49||(8:05)|| 55.51||(5:01)|| 615|
| ||Total||4|| 4:38:41|| 34.49||(8:05)|| 55.51||(5:01)|| 615|
Running warm up/down 58:00  12.14 km (4:47 / km) +144m 4:31 / km
Jog there with john, drills with the whole group, the jog back with John, henry, joe, jack and matt. Figured out i think there is 8 fresher lads turning out weekly, 3 are a year older, and im about 4/5th best, but would like to be top 3 in good form, the top lad is doing european cross country u20 trials soon.
Running intervals 39:30  7.2 km (5:29 / km) +45m 5:19 / km
Time includes recovery
each straight was about 430m
3-4*( 3straights (75 recovery) 2 straights (50s) 1 straight (2mins recovery))
in the second group, we did 3 sets, and i did the 3 and 2 in each set, roughly 1.3k and 660 m, not sure of times, roughly between 4:15-4:30 for 1.3k, there was an incline on every second straight and it was very brutal, tough x county training, taking about 3:00 for the 860's really hard session, one of the lads in the front group did 4 sets, which was very impressive! breathing wasnt great and woke up feeling bad but got better as the day went on
hard week (aslong as i stay well)
Running 31:50  6.86 km (4:38 / km) +86m 4:22 / km
Henry printed a street map for me and I used it as an excuse to do a bit of nav... And to get myself to canal mills to pick up our hip flasks from Friday! Nav was sloppy just because the map was rubbish and it's been a while, comfortable pace, shake the hip flasks had been moved :(
Running long 1:19:31  15.02 km (5:18 / km) +237m 4:54 / km
Easy social one with john out on the mean wood trail, was supposed to be slightly longer but went the slightly wrong way off memory, good to be on quiet tracks for most of it
Running warm up/down 30:00  4.98 km (6:01 / km) +80m 5:35 / km
With JT to Salisbury's then with the team to beckett track.
think this is my first EVER track session that isnt a race, weird!
Running intervals 19:50  4.8 km (4:08 / km)
time includes recovery
6*600m with 200m jog recovery, bit slippery track conditions, speed is 0, so i was off the back of a group of 12(ish) in about 11th. running times between about 1:50-2:00, on the last 3 i ran 500's because i was getting too little recovery time, running the 500's at about 1:40, which didnt feel good, would like to be doing 3 min k's soon. feeling positive though as this was my first track session and first proper speed session for maybe 6 months? the guys at the front were smashing it.
Running warm up/down 20:00  4.51 km (4:26 / km) +23m 4:19 / km
WD with john and the girls, again good distance covered for the session
all weeks |