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Training Log Archive: ianellwood

In the 7 days ending Jun 2:

activity # timemileskm+m
  Cycling3 6:50:00
  Running6 5:20:00 37.85(8:27) 60.92(5:15)
  Strength and conditioning2 1:35:00
  Drills4 55:00
  Total10 14:40:00 37.85 60.92

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Sunday Jun 2 #

12 PM

Running 1:44:44 [2] 20.0 km (5:14 / km)
shoes: Cyclon 5

Saturday Jun 1 #

12 PM

Running 15:40 [2] 3.3 km (4:45 / km)
shoes: Cyclon 5

Easy jog and then a few runs over the barriers

Drills 20:00 [2]

Running race (3000m SC) 10:23 [5] 3.0 km (3:28 / km)

My fastest steeplechase for over 5 years and only 0.3s away from a PB.

1. Hurdling was much better and probably the main change. Even if it wasn't perfectly efficient attacking the hurdles and worrying less about the running helped me carry more momentum.
2. I'm probably fitter after good training in May
3. Definitely getting more air on the water jump

What can I improve:
1. I think more tempo sessions over hurdles would be good
2. I still think my endurance can improve (aiming for a fast fast 5000m early July)
3. Strength/mobility for better right leg lead would be good
4. Keep plyometrics going (possibly progress them)

Overall, really happy to be back shooting for PBs

Running warm up/down 12:49 [2] 2.0 km (6:25 / km)
shoes: Cyclon 5

Running 4:35 [5] 1.5 km (3:03 / km)

Much more relaxed 1500m for the points. Finished 5th overall, couldn't quite go to the well again but picked up some points.

Friday May 31 #

Cycling 2:00:00 [2]

Thursday May 30 #

Cycling 2:30:00 [2]

7 PM

Running 9:37 [3] 1.6 km (6:01 / km)

4x 200m strides with 200m jog

Drills 10:00 [2]

Wednesday May 29 #

9 AM

Strength and conditioning (Hip work and balance) 25:00 [2]

11 AM

Drills 15:00 [2]

Running 55:05 [1] 8.06 km (6:50 / km)

Very easy run around the woods. Saw 2 slow worms

Tuesday May 28 #

Cycling 2:20:00 [2]

6 PM

Running warm up/down 5:08 [2] 1.0 km (5:08 / km)
shoes: Cyclon 5

Drills 10:00 [3]

Running intervals 27:54 [5] 6.2 km (4:30 / km)
shoes: Cyclon 5

8x 600m off 200m

1.53, 1.54, 1.55, 1.53, 1.53, 1.54, 1.53, 1.53

Running warm up/down 6:21 [2] 1.2 km (5:17 / km)
shoes: Cyclon 5

Monday May 27 #

1 PM

Running warm up/down 46:31 [2] 9.0 km (5:10 / km)
shoes: Cyclon 5

Around the nice trails up the top end of Danson

Strength and conditioning 1:10:00 [3]

Calf press machine 102kg B+S 3x 10 of each
Lunges with 12kg F+B 6x 2 sets
Plyo lunges onto red box 3 each leg (2 sets)
Dynamic plank with 12kg 26 exchanges, 14kg 26 exchanges
Hip thrusts 35kg 2x 10
Hanging Leg lifts 4x 5
Pull ups 4, 4,
Squats 20kg x 10, 60kg x 8, 65kg x8, 67.5kg x 6 (felt really good) followed it up with 3 box jumps
Bench press 20kg x 20, 50kg x 8, 60kg x 3

Running warm up/down 21:13 [2] 4.06 km (5:14 / km)
shoes: Cyclon 5

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