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Training Log Archive: ianellwood

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running8 8:29:56 62.26(8:11) 100.2(5:05)
  Strength and conditioning3 1:23:00
  Drills1 10:00
  Total11 10:02:56 62.26 100.2

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Saturday Feb 8 #

8 AM

Running warm up/down 18:44 [1] 3.1 km (6:03 / km)
shoes: Mizuno waveriders 22

Running tempo 16:57 [4] 5.0 km (3:23 / km)
shoes: Mizuno waveriders 22

Definitely feeling fitter
12 PM

Running warm up/down 26:00 [2] 4.6 km (5:39 / km)

Running hills 5:46 [5] 1.2 km (4:48 / km)

5x hill reps 20 seconds

Running warm up/down 27:14 [2] 4.8 km (5:40 / km)

Thursday Feb 6 #

2 PM

Strength and conditioning 41:00 [3]

Plank, dorsal raise, sit up with medicine ball, bridge on med ball, crunch, core squat, calf raise toe raise. 1 minute each 4 sets.

Soleous exercises and proprieception excercise 1 minute each 3 sets.

Side planks. 40 seconds each side x 3.

Hip abductor and adductor 20kg 3x 10.
5 PM

Running warm up/down 23:00 [2] 4.61 km (4:59 / km)
shoes: Mizuno waveriders 22

Running tempo 24:08 [4] 4.0 mi (6:02 / mi)
shoes: Mizuno waveriders 22

4 x 1 mile of 30 seconds. Splits were 5.40, 5.38, 5.39, 5.31

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)
shoes: Mizuno waveriders 22

Wednesday Feb 5 #

9 AM

Strength and conditioning 30:00 [3]

Soleous exercises, calf raises and proprieception excercise 1 minute each 3 sets.

Lunge (20 reps) and reverse lunge (15) with dumbell 4.5kgs 4 sets.

Squats with dumbells (11 reps) x 5 sets
11 AM

Running 1:50:51 [1] 16.24 km (6:50 / km)
shoes: Mizuno waveriders 22

Nice hilly long run with Caroline.

Tuesday Feb 4 #

6 AM

Running 28:53 [2] 5.5 km (5:15 / km)

6 PM

Running warm up/down 12:34 [2] 2.5 km (5:02 / km)

Running intervals 37:22 [5] 9.1 km (4:06 / km)

400, 800, 1000,1200, 1600, 1200, 1000, 800, 400

75 1.36 3.14 3.57 5.20 3.54 3.17, 2.35, 72

Drills 10:00 [3]

Monday Feb 3 #

5 PM

Running long 1:45:20 [3] 20.0 km (5:16 / km)
shoes: Mizuno waveriders 22

6 PM

Strength and conditioning 12:00 [3]

Foot stuff

Sunday Feb 2 #

8 AM

Running warm up/down 5:33 [2] 1.11 km (5:00 / km)

Running race (Dewsbury 10km) 33:59 [5] 10.0 km (3:24 / km)

New pb. Chuffed to bits with this, I have worked really hard all last month. One more month until the big half

Running warm up/down 6:35 [2] 1.0 km (6:35 / km)

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