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Training Log Archive: ianellwood

In the 7 days ending Feb 26:

activity # timemileskm+m
  Cycling3 6:40:00
  Running4 2:41:50 21.46(7:33) 34.53(4:41)
  Strength and conditioning2 1:10:00
  Drills2 30:00
  Total7 11:01:50 21.46 34.53

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MoTuWeThFrSaSu

Saturday Feb 25 #

12 PM

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: NB Fresh foam

Drills 10:00 [2]

Running race 42:58 [5] 12.0 km (3:35 / km)
shoes: White Brooks spikes XC

326th in the National cross. My best ever position and a good race.

Running warm up/down 10:00 [2] 1.83 km (5:28 / km)
shoes: NB Fresh foam

Thursday Feb 23 #

Cycling 2:20:00 [2]

6 PM

Running warm up/down 9:30 [2] 2.0 km (4:45 / km)
shoes: NB Fresh foam

Running intervals 5:35 [4] 1.0 km (5:35 / km)
shoes: NB Fresh foam

3x 200m with 200m recovery. Strides pre National xc

Wednesday Feb 22 #

3 PM

Running 40:56 [2] 7.6 km (5:23 / km)
shoes: Khaki Hylos

Strength and conditioning 40:00 [3]

Bench presses and some other core. Lunges too

Tuesday Feb 21 #

Cycling 2:20:00 [2]

6 PM

Running warm up/down 6:52 [2] 1.38 km (4:59 / km)
shoes: Khaki Hylos

Drills (Hurdle drills and flat) 20:00 [3]

Running intervals 28:59 [5] 5.72 km (5:04 / km)
shoes: Khaki Hylos

2x 6x 400m with 1 minute/ 5 minutes

75, 72, 70, 70, 73, 71

72, 68, 72, 73, 70, 74

Monday Feb 20 #

Strength and conditioning 30:00 [3]

Squats 5x 6 x 65kg
Leg lifts 1x 10 with hold for 6s
2 sets of faster leg lifts. 10x bent, 10x straight
Pull ups 1x 5
Lunges and reverse lunges with 10kg dumbell 2x 6 of each
Calf raises with 65kg 3x 10 (bent leg),(Straight leg)

Cycling 2:00:00 [2]

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