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Training Log Archive: ianellwood

In the 7 days ending Nov 23, 2019:

activity # timemileskm+m
  Running7 5:55:41 46.78(7:36) 75.28(4:43)
  Cycling2 2:00:00
  Strength and conditioning1 50:00
  Total9 8:45:41 46.78 75.28

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Saturday Nov 23, 2019 #

8 AM

Running warm up/down 14:00 [2] 2.7 km (5:11 / km)

Running tempo 18:47 [4] 5.0 km (3:45 / km)

Hilly fields parkrun
1 PM

Running warm up/down 13:05 [2] 2.59 km (5:03 / km)

Running race (Xc) 32:31 [3] 8.0 km (4:04 / km)

Friday Nov 22, 2019 #

5 AM

Running 54:00 [2] 10.2 km (5:18 / km)

6 PM

Cycling 1:00:00 [3]

Thursday Nov 21, 2019 #

5 AM

Cycling 1:00:00 [3]

6 PM

Running 57:30 [2] 10.4 km (5:32 / km)

Wednesday Nov 20, 2019 #

10 AM

Running 39:59 [2] 6.0 km (6:40 / km)

Hilly run on tired legs.

Strength and conditioning 50:00 [3]

Plank, dorsal raises, sit ups w med ball, bridge, crunch, heel raises, single leg squats and toe raises. 1 min each, 3 reps. Side planks, 40 seconds each side 3 reps. Lunge and split lung with 5kg bells. 3 x 1min. 10 x squat thrusts 3 reps.

Tuesday Nov 19, 2019 #

7 PM

Running warm up/down 21:05 [2] 4.0 km (5:16 / km)

Running intervals 36:27 [5] 8.9 km (4:06 / km)

10x 800m. Each rep was between 2.31 and 2.33. Pretty pleased with that.

Sunday Nov 17, 2019 #

9 AM

Running warm up/down 8:00 [2] 1.4 km (5:43 / km)

Running race 1:00:17 [5] 16.09 km (3:45 / km)

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