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Training Log Archive: ianellwood

In the 7 days ending May 19:

activity # timemileskm+m
  Cycling5 7:40:00
  Running7 6:49:20 44.16(9:16) 71.07(5:46)
  Strength and conditioning4 2:05:00
  Drills3 40:00
  Total11 17:14:20 44.16 71.07

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Sunday May 19 #

11 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Vj max

Running long 2:05:00 [2] 18.0 km (6:57 / km)

Run in the Kent downs with Dan

Saturday May 18 #

9 AM

Running 20:43 [2] 3.5 km (5:55 / km)
shoes: Cyclon 5

Shake out jog around bostall heath
11 AM

Cycling 1:00:00 [2]

Running 8:23 [2] 1.68 km (4:59 / km)

Easy laps with hurdles. I enjoyed running slower over the hurdles as it enabled me to practice and focus on details.

Drills 10:00 [3]

Running race (400mh) 1:11 [5] 0.4 km (2:57 / km)

Not too bad. Hurdling was reasonably efficient.

Strength and conditioning 10:00 [2]

Hammer and discus

Running warm up/down 14:38 [2] 2.7 km (5:25 / km)

Running race (3000m SC) 11:11 [4] 3.0 km (3:44 / km)

Was comfortably in 2nd place so ran quite easy.

Running warm up/down 17:19 [2] 2.6 km (6:40 / km)

Friday May 17 #

Cycling 2:00:00 [2]

Thursday May 16 #

Cycling 2:20:00 [2]

Wednesday May 15 #

7 AM

Strength and conditioning 25:00 [2]

Hips and balance

Running warm up/down 27:25 [2] 4.7 km (5:50 / km)
shoes: Cyclon 5

Drills 20:00 [2]

Drills before the warm up jog then uphill plyos after

Running tempo 50:34 [4] 11.44 km (4:25 / km)
shoes: Cyclon 5

4, 3, 2, 1 mins with half recovery x3.

Was challenging myself not to look at my watch and focus on process. It was helpful to think about things like heel recovery and how I would overtake people or manage obstacles ahead.

I think this made me less panicked and worried about how fast I was going. It got hard for the longer reps pk the 2nd and 3rd set nut I did well I think.

Running warm up/down 16:08 [1] 2.3 km (7:01 / km)
shoes: Cyclon 5

2 PM

Running 26:50 [2] 4.75 km (5:39 / km)
shoes: New Kinvaras

To Abbey wood station and from TCR to specsavers and the barbers in borough

Cycling 20:00 [2]

5 PM

Strength and conditioning 1:20:00 [3]

Hip mobility
Calf press machine 2x 8 x 100kg bent and straight
Squats 20kg x 10, 50kg x 8, 55kg x 6, 60kg 2x 6
Bench press 20kg x 10, 50kg x 8, 55kg x 5, 60kg x 3
Pull ups 4, 3
Copenhagen side plank 30s each side x2
SL glute bridge onto box with 15kg 2x8 each side
Side plank 40s each side x 2
Lunges with 9kg DBs 8 forward and 6 backwards x 2

Tuesday May 14 #

6 AM

Strength and conditioning 10:00 [2]

Hips and balance

Running 32:00 [2] 5.8 km (5:31 / km)
shoes: Cyclon 5

Easy run to Woolwich and then from the tibe to work. Quite stiff and might need to reduce tonight's session or delay until tomorrow
6 PM

Running 35:58 [2] 6.2 km (5:48 / km)
shoes: Cyclon 5

To and from the track

Drills 10:00 [2]

Didn't feel recovered enough for a session so just did drills. Will do something tomorrow if I am feeling it.

Monday May 13 #

Cycling 2:00:00 [2]

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