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Training Log Archive: patgie

In the 7 days ending Apr 20, 2014:

activity # timemileskm+ft
  running trail12 7:31:08 60.02(7:31) 96.59(4:40) 3958
  strength and conditioning2 3:00:00
  running road2 2:19:26 23.71(5:53) 38.16(3:39) 903
  weights1 1:00:00
  Total16 13:50:34 83.73 134.75 4861

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MoTuWeThFrSaSu

Sunday Apr 20, 2014 #

Note

so the plan was to try to come back to running after London, I felt good after London last year within few days and this year things were similar

the main focus now is BUCS 10000m 2 weeks from now, planning relatively hard week now and taper next week (2 easy weeks after BUCS). This week:

Monday: AM: 5miles easy, PM 1.5h of exercises in the gym, 5miles easy,
Tuesday: AM: 6miles easy, PM 10miles including 10x1km (90sec) on meadowbank,
Wednesday: AM: 5miles easy, PM 8miles steady,
Thursday: AM: 5miles easy, PM 1h of exercises in the gym, 5x2mins (2mins) on meadowbank
Friday: AM 20mins easy, PM Rest
Saturday: AM Rest, PM 5000m SUS
Sunday: AM Great Edinburgh Run, PM 1h weights, 4 miles easy
9 AM

running road (long) 1:54:09 [4] 18.7 mi (6:06 / mi) +898ft 5:50 / mi
shoes: Asicgs gel cumulus 15 #3

cycled to Harrison Park, after few miles there was Ross H, me, Gunby and Ali H. left, last two went on 14mile route, which made choice easy, tried to run with Ross, but slowed down on the last 2 miles
2 PM

weights 1:00:00 [3]

Saturday Apr 19, 2014 #

11 AM

running trail (base hills) 54:38 [3] 7.35 mi (7:26 / mi) +962ft 6:37 / mi
shoes: Asicgs gel cumulus 15 #3

3 PM

strength and conditioning 1:30:00 [3]

4 PM

running trail (rec) 35:37 [3] 5.3 mi (6:43 / mi) +139ft 6:33 / mi
shoes: Asicgs gel cumulus 15 #3

Friday Apr 18, 2014 #

2 PM

running trail (base hills) 53:54 [3] 7.29 mi (7:23 / mi) +978ft 6:33 / mi
shoes: Asicgs gel cumulus 15 #3

6 PM

running road (track intervals) 25:17 [5] 5.01 mi (5:03 / mi) +5ft 5:03 / mi
shoes: Asics Hyperspeed 6

5x1mile (2mins)

running trail (cool down) 14:43 [2] 1.87 mi (7:52 / mi) +171ft 7:14 / mi
shoes: Asicgs gel cumulus 15 #3

Thursday Apr 17, 2014 #

2 PM

running trail (base hills) 45:08 [3] 6.06 mi (7:27 / mi) +855ft 6:34 / mi
shoes: Asicgs gel cumulus 15 #3

3 PM

strength and conditioning 1:30:00 [3]

5 PM

running trail (rec) 35:50 [3] 5.37 mi (6:40 / mi) +153ft 6:30 / mi
shoes: Asicgs gel cumulus 15 #3

Wednesday Apr 16, 2014 #

1 PM

running trail (rec) 32:40 [2] 4.4 mi (7:25 / mi) +40ft 7:22 / mi
shoes: Asicgs gel cumulus 15 #3

5 PM

running trail (rec) 30:50 [3] 4.39 mi (7:02 / mi) +41ft 6:58 / mi
shoes: Asicgs gel cumulus 15 #3

Tuesday Apr 15, 2014 #

11 AM

running trail (base hills) 49:37 [3] 6.44 mi (7:42 / mi) +496ft 7:11 / mi
shoes: Asicgs gel cumulus 15 #3

6 PM

running trail (rec) 35:44 [2] 4.37 mi (8:11 / mi) +42ft 8:07 / mi
shoes: Asicgs gel cumulus 15 #3

Monday Apr 14, 2014 #

7 AM

running trail (rec) 23:55 [2] 2.71 mi (8:50 / mi) +39ft 8:42 / mi
shoes: Asicgs gel cumulus 15 #3

before flying to Poland

easy jog on grass in holyrood

sticks still moving
5 PM

running trail (rec) 38:32 [2] 4.46 mi (8:38 / mi) +42ft 8:34 / mi
shoes: Asicgs gel cumulus 15 #3

sea shore jog in Poland

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