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Training Log Archive: ianellwood

In the 7 days ending May 26:

activity # timemileskm+m
  Running8 6:48:00 47.78(8:32) 76.9(5:18)
  Cycling3 4:30:00
  Strength and conditioning3 2:30:00
  Drills4 50:00
  Hurdle practice1 23:47 3.54(6:43) 5.7(4:10)
  Total12 15:01:47 51.33 82.6

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Sunday May 26 #

9 AM

Running warm up/down 28:40 [2] 4.9 km (5:51 / km)

To Bexleyheath Station and then to the track from Lewisham

Drills 15:00 [3]

Over hurdles and some flat drills

Hurdle practice warm up/down 13:17 [2] 2.5 km (5:19 / km)

Several easy laps practicing over low hurdles

Hurdle practice tempo 10:30 [5] 3.2 km (3:17 / km)

4x 800m with 5 hurdles each lap. Used every second marker for 400m hurdles and 1 height lower. Had quite long recoveries. Dansell was running with me and was quite useful as the rabbit. Also good for coaching and got me attacking the barriers more. Definitely less lactic on the last one where I was only focusing on attacking barriers.

2.40, 2.38, 2.36, 2.36

Running intervals 2:07 [5] 0.8 km (2:39 / km)

4x 200m with 200 walk

32, 32, 32, 31

Running warm up/down 13:05 [2] 2.2 km (5:57 / km)

Saturday May 25 #

9 AM

Strength and conditioning 15:00 [2]

Hips and balance

Drills warm up/down 10:00 [2]

Running long 1:41:16 [3] 20.0 km (5:04 / km)
shoes: Cyclon 5

Friday May 24 #

Cycling 2:10:00 [2]

5 PM

Strength and conditioning 30:00 [3]

Sl glute bridge onto blue box with 15kg 2x 8 each side
Dynamic plant with 12kg KB 26 exchanges x 2
Copenhagen side plank 2x 30s each side
Lunges with 20kg bar 6 forward and backward followed by 6 plyo lunges onto box
Hanging Leg lifts 4x 5 (works better when going down slowly)
Squats 20kg x 8, 60xg x 6, 65kg x 6 (twice) felt much more controlled on this weight tonight

Thursday May 23 #

Cycling 1:20:00 [2]

6 AM

Running 56:30 [2] 9.6 km (5:53 / km)
shoes: Cyclon 5

7 PM

Drills 10:00 [2]

Some plyos, med ball and hip flexor worm on top of skips etc

Running tempo 17:26 [4] 4.8 km (3:38 / km)
shoes: Cyclon 5

3x 1600m

5.52, 5.45, 5.48

Wednesday May 22 #

6 AM

Running 31:13 [2] 5.06 km (6:10 / km)
shoes: Mizuno WR 22 New

Another rainy run around archbishops Park before work.

Tuesday May 21 #

Cycling 1:00:00 [2]

5 PM

Running warm up/down 35:00 [2] 6.2 km (5:39 / km)
shoes: Cyclon 5

Rainy fartlek with the juniors

Drills 15:00 [2]

Overhead drills and dynamics. Very rainy

Running 24:47 [4] 6.6 km (3:45 / km)
shoes: Cyclon 5

3x 2km off 200m

6.42, 6.37, 6.39

Felt relatively easy

Running 1:35 [5] 0.5 km (3:10 / km)

2x 200m strides in about 33

Running warm up/down 12:56 [1] 2.04 km (6:20 / km)
shoes: Cyclon 5

Monday May 20 #

9 AM

Running 46:29 [2] 8.2 km (5:40 / km)
shoes: Cyclon 5

Down the the gym in Bexleyheath via Danson.

Strength and conditioning 1:45:00 [3]

Hip mobility 3 sets
Dynamic plank with 7kg DB 26 exchanges x3
Heel dips x 16 x 3
Lunges with 12kg Db forward 8 and backward 6 x 3
Hanging SL lifts 5 each side x 3
Squats 20kg x 10, 50kg x 10, 60kg x 8, 65kg x 6
Bench press 30kg x 10, 50kg x 10, 60kg x 3, 62.5 x 2
Calf press 100kg bent x 10, straight x 10 2 sets
Leg lifts iso 5x 3s 3 sets
Pull ups 4 x 3
Over head drills for 5 mins
Some hops onto blue box and straight off. Troed going onto fast feet drill to simulate water jump
6 PM

Running 36:56 [2] 6.0 km (6:09 / km)
shoes: Cyclon 5

Lovely run around Lesnes. Felt quite effortless which surprised me

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