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Training Log Archive: ianellwood

In the 7 days ending Jun 9:

activity # timemileskm+m
  Hiking2 11:00:00
  Running9 5:57:41 42.74(8:22) 68.79(5:12)
  Cycling1 2:20:00
  Strength and conditioning3 1:55:00
  Drills2 18:00
  Total11 21:30:41 42.74 68.79

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Sunday Jun 9 #

8 AM

Running 1:02:42 [2] 10.5 km (5:58 / km)
shoes: Cyclon 5

Llandudno junction to conwy and along a bit further before turning back. Very slow after yesterday

Saturday Jun 8 #

9 AM

Running 24:48 [2] 5.0 km (4:58 / km)
shoes: Cyclon 5

Conwy parkrun nice and easy
12 PM

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Cyclon 5

Drills warm up/down 10:00 [2]

Running race 56:22 [5] 15.0 km (3:45 / km)
shoes: Cyclon 5

Stage 4 of the Welsh Castles relay, Maentwrog to Harlech. I was disappointed in my overall pace but actually felt like I ran OK. Was aiming to find good flow and not blow up and definitely managed this. Struggled the last km with a stich.
3 PM

Hiking 4:00:00 [1]

Snowdon and garnedd ugain via snowdon Ranger path and back down Rhyd Ddu.

Running warm up/down 22:04 [2] 3.33 km (6:38 / km)

From Rhyd Ddu back to the car

Friday Jun 7 #

Hiking 7:00:00 [1]

Nice walk in the Glyders taking in several peaks including Eilidr fawr, glyder fawr and glyder fach

Wednesday Jun 5 #

6 AM

Running 56:25 [2] 9.7 km (5:49 / km)
shoes: Cyclon 5

7 PM

Strength and conditioning 45:00 [2]

Hanging leg lifts 3x 5
Pull ups 4, 4, 4
SL glute bridge 3x 5 each leg with 20kg
Dynamic plank with 12kg KB 3x 20
Copenhagen side plank 30s each side x 3
Side plank 30s each side x3
Lunges with 9kg 6 forward and backward

Running 13:00 [2] 2.1 km (6:11 / km)
shoes: Cyclon 5

Tuesday Jun 4 #

Cycling 2:20:00 [2]

7 PM

Running warm up/down 6:46 [2] 1.26 km (5:22 / km)
shoes: Cyclon 5

Drills warm up/down 8:00 [2]

Running tempo 33:28 [4] 8.0 km (4:11 / km)
shoes: Cyclon 5

5x 1600m off just over a minute

5.41, 5.40, 5.33, 5.41, 5.46

Felt quite good all the way. The last one got a bit chatty.

Running warm up/down 7:52 [2] 1.5 km (5:15 / km)
shoes: Cyclon 5

Monday Jun 3 #

6 AM

Strength and conditioning 10:00 [2]

Balance and hips

Running 58:14 [2] 9.8 km (5:57 / km)
shoes: Cyclon 5

5 PM

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: New Kinvaras

Strength and conditioning 1:00:00 [3]

Hip mobility
Squats 20kg x 10, 50kgx 6, 60kg x 6, 65kg 2x 6
Bench press 20kg x 20, 50kgx 8, 60kg 4, 3, 62.5kg x 2
Leg lifts 5x 5
Pull ups 4, 4, 3
Hip thrusts 45kg 3x 10

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