Training Log Archive: drunkjoggerIn the 7 days ending Jan 25, 2014:
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Saturday Jan 25, 2014 #
Running 55:10 [1] 5.0 mi (11:02 / mi)
A very easy run with Lauren in the driving wind and rain. Frozen to the core. Taking it easy for the race tomorrow.
Friday Jan 24, 2014 #
Note
(rest day)
Looking forward to a rest day today. Been a good week for running/training.
Thursday Jan 23, 2014 #
Running warm up/down 12:30 [1] 1.71 mi (7:19 / mi)
warm up run for todays session.
Running tempo 26:56 [3] 4.17 mi (6:28 / mi)
Todays session was 7 x figure of 8 hill loop in Kelvingrove park. 7 loops include a hard uphill climb for 3/4 of the rep and then a steep downhill back to the start.
Stats
4.17 miles 26.56 6.28mm
Took the first 3 efforts at a steady pace as racing on Sunday, then tried to up the last 4 reps. Managed to pass derek and was 10 secs behind Russ at the end. Really happy with the workout. Intensity was 3 to begin with rising to 4 when i started the 4th rep.
Stats
4.17 miles 26.56 6.28mm
Took the first 3 efforts at a steady pace as racing on Sunday, then tried to up the last 4 reps. Managed to pass derek and was 10 secs behind Russ at the end. Really happy with the workout. Intensity was 3 to begin with rising to 4 when i started the 4th rep.
Running warm up/down 11:41 [1] 1.64 mi (7:07 / mi)
Warm down run back to the office from Kelvingrove Park session. Tired legs now. Rest day tomorrow though.
Wednesday Jan 22, 2014 #
Running 1:02:00 [2] 8.46 mi (7:20 / mi)
A nice easy run with Andy Callan, Tony McGale, Russ, Beryl, Grant et al. Usual Kelvin Canal Wednesday run. Weather was dry and a bit mild, the run was chatty and the pace was just right after yesterdays hard session.
Tuesday Jan 21, 2014 #
Running warm up/down 9:50 [1] 1.34 mi (7:20 / mi)
Warm up before interval session.
Running intervals 15:08 [4] 2.85 mi (5:19 / mi)
Hard interval session:
Rep Time Speed
1k 3.14 5.28mm
1k 3.13 5.28mm
1k 3.06 5.10mm
600m 1.57 5.40mm
600m 1.55 5.36mm
600m 1.51 5.19mm
600m 1.50 5.00mm
Again, Intensity varied between 4 & 5. Felt ok on the km reps, but held back slightly on the 1st of the two 600m reps just to regain some composure. Felt better for the last 2 reps. Pretty much ran with Russ and Neil with Mark, Euan G and a few others close behind. Hard but much needed session.
Rep Time Speed
1k 3.14 5.28mm
1k 3.13 5.28mm
1k 3.06 5.10mm
600m 1.57 5.40mm
600m 1.55 5.36mm
600m 1.51 5.19mm
600m 1.50 5.00mm
Again, Intensity varied between 4 & 5. Felt ok on the km reps, but held back slightly on the 1st of the two 600m reps just to regain some composure. Felt better for the last 2 reps. Pretty much ran with Russ and Neil with Mark, Euan G and a few others close behind. Hard but much needed session.
Running warm up/down 15:15 [1] 2.08 mi (7:20 / mi)
Easy warm down after the session. Went with Euan G on a slightly longer warm down which involved going up the big hill in kelvingrove at the end of the 5.5 mile tempo.
Monday Jan 20, 2014 #
Running 1:01:19 [3] 8.3 mi (7:23 / mi)
A nice wee easy run to begin with. Ran Along the canal and through Kelvingrove. The pace picked up a bit when we got to the park, so the last third of the run was a bit quicker. Intensity at 3 as my legs were still a bit gubbed from yesterday and the effort felt quicker than the pace. Still comfortable though.
Sunday Jan 19, 2014 #
Running 55:10 [4] 8.5 mi (6:29 / mi)
Mental paced run over hills in Dalry with Davie and Billy. Headed out to Kilwinning then back into Dalry via Hazeldene farm road. Round back of blair estate and down to my mums for the finish. I was mega hungover, so this was verging on level 5 intensity but really shouldn't have felt so difficult. I can't put it down to hangover, i think this is just that the guys are quicker and i'm just hanging on. All good training.
Running 6:00 [2] 0.86 mi (6:59 / mi)
warm down almost mile back to my flat. Mostly downhill. Legs were dead after Davy and Billy tempo!