Training Log Archive: DubsIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Tuesday Apr 18, 2017 #
7 PM
Running 37:10 [3] 3.82 mi (9:44 / mi)
shoes: Asics GT2000 v2
Didn't run over the weekend.
This was meant to be 8 sets, had to leave at 8pm to do some work.
The following is based on 5mins. So the set and the
recovery in 5 minutes - go again!
1. pick it up every 200m
2. slow bends fast straights
3. 100m slow, 300m hard.
4. steady comfortable pace
5. start fast get slower
6. 200m steady, 400m hard, 200m steady
This was meant to be 8 sets, had to leave at 8pm to do some work.
The following is based on 5mins. So the set and the
recovery in 5 minutes - go again!
1. pick it up every 200m
2. slow bends fast straights
3. 100m slow, 300m hard.
4. steady comfortable pace
5. start fast get slower
6. 200m steady, 400m hard, 200m steady
Saturday Apr 15, 2017 #
4 PM
Running 1:16:24 [3] 9.53 mi (8:01 / mi)
shoes: Asics GT2000 v3
My long run.
Went to West Wickham, along mad mile, Spout Hill, Shirley and home. Bit of a chilly breeze but didn't feel to bad running. Couple of times I felt a bit heavy legged, but seemed to recover from it. Most miles were under 8 mins, the only ones that weren't were going up spout Hill, and another where I had to wait ages to cross the road. All in all felt quite good, might try and stretch it out to 1:30 over the next couple of weeks.
Did some good stretches when I finished.
Went to West Wickham, along mad mile, Spout Hill, Shirley and home. Bit of a chilly breeze but didn't feel to bad running. Couple of times I felt a bit heavy legged, but seemed to recover from it. Most miles were under 8 mins, the only ones that weren't were going up spout Hill, and another where I had to wait ages to cross the road. All in all felt quite good, might try and stretch it out to 1:30 over the next couple of weeks.
Did some good stretches when I finished.
Thursday Apr 13, 2017 #
12 PM
Running 39:56 [3] 4.84 mi (8:15 / mi)
shoes: Asics GT2000 v2
Went out with Chris. If I hadn't gone with him I would've done a tempo run, but hard to do that with someone else.
Did the racecourse route in reverse which was a nice change. Ran up the hill at the back to the racecourse hard. Left Chris behind and got to the top 30 seconds ahead of him. Pushed it a little harder for him in general, thought i'd try and stretch him. HE said he felt it when we got back. I could've run harder, like a proved to myself yesterday.
Did the racecourse route in reverse which was a nice change. Ran up the hill at the back to the racecourse hard. Left Chris behind and got to the top 30 seconds ahead of him. Pushed it a little harder for him in general, thought i'd try and stretch him. HE said he felt it when we got back. I could've run harder, like a proved to myself yesterday.
Wednesday Apr 12, 2017 #
1 PM
Running 43:57 [3] 5.67 mi (7:45 / mi)
shoes: Asics GT2000 v2
Originally intended to get up and go out for a medium distance run. After track last night I ended up having a lay in. Decided on going for a slightly longer run on my lunch break, snuck out to get more time!
It was a lovely warm day and i ran it quite hard, apart from the section at the back of the race course which is a long slog every mile was well under 8 mins so pretty happy. Really want to get out at the weekend and get some miles in the legs.
It was a lovely warm day and i ran it quite hard, apart from the section at the back of the race course which is a long slog every mile was well under 8 mins so pretty happy. Really want to get out at the weekend and get some miles in the legs.
Tuesday Apr 11, 2017 #
7 PM
Running 37:10 [3] 3.82 mi (9:44 / mi)
shoes: Asics GT2000 v2
Didn't do any running over the weekend
This was meant to be 8 sets, had to leave at 8pm to do some work.
The following is based on 5mins. So the set and the
recovery in 5 minutes - go again!
1. pick it up every 200m
2. slow bends fast straights
3. 100m slow, 300m hard.
4. steady comfortable pace
5. start fast get slower
6. 200m steady, 400m hard, 200m steady
This was meant to be 8 sets, had to leave at 8pm to do some work.
The following is based on 5mins. So the set and the
recovery in 5 minutes - go again!
1. pick it up every 200m
2. slow bends fast straights
3. 100m slow, 300m hard.
4. steady comfortable pace
5. start fast get slower
6. 200m steady, 400m hard, 200m steady
Monday Apr 10, 2017 #
1 PM
Running 35:00 [3] 5.3 mi (6:36 / mi)
shoes: Asics GT2000 v2
I didn't have a watch or know what time I went out so I had no idea how long I was out for. Did a variation on a route round the downs and cut across the middle on the road trough the middle.
Thursday Apr 6, 2017 #
7 PM
Running race 21:15 [5] 2.98 mi (7:08 / mi)
shoes: Asics GT2000 v2
Summer is here. First round of the Assembly League at Beckenham Place Park.
Got to the club house and was surprised to find a new course that didn't go near the twisty roads. Because the golf course has been shut new route goes through here. It was a mix of the xc course and the BPP Park Run.
My toes were still a bit bruised from the 1/2 marathon. Tried to pace this run and not go off to hard, wasn't sure what was in store and didn't want to be lagging in the latter stages. I enjoyed the course and thought it was a nice change. Splits were 6:46, 7:06 and 7:17. Last one is uphill so expected it to be slower.
Got to the club house and was surprised to find a new course that didn't go near the twisty roads. Because the golf course has been shut new route goes through here. It was a mix of the xc course and the BPP Park Run.
My toes were still a bit bruised from the 1/2 marathon. Tried to pace this run and not go off to hard, wasn't sure what was in store and didn't want to be lagging in the latter stages. I enjoyed the course and thought it was a nice change. Splits were 6:46, 7:06 and 7:17. Last one is uphill so expected it to be slower.
Tuesday Apr 4, 2017 #
Running intervals 38:48 [5] 4.26 mi (9:06 / mi)
shoes: Asics GT2000 v2
Wasn't sure on going tonight. Toes really hurt from Sunday.
When I got there and started warming up i didn't feel to bad. So the session was 5 * 1000m. Only 5 this week because quite a few people recovering from Sundays race and there's assembly league this Thursday in Beckenham Place Pk.
Set 1 - Slow Bends and Fast Straights
Set 2 - Increase the speed every 200m until flat out for the last
Set 3 - Fast 200m (5/10K Pace), slow 200m (1/2M Pace), Repeat, ending on Fast 200m
Set 4 - Slow 50m, Fast 150. Repeat 4 times
Set 5 - Start Fast, slow it down a bit every 200m then pick it back up for last 400m finishing hard.
When I got there and started warming up i didn't feel to bad. So the session was 5 * 1000m. Only 5 this week because quite a few people recovering from Sundays race and there's assembly league this Thursday in Beckenham Place Pk.
Set 1 - Slow Bends and Fast Straights
Set 2 - Increase the speed every 200m until flat out for the last
Set 3 - Fast 200m (5/10K Pace), slow 200m (1/2M Pace), Repeat, ending on Fast 200m
Set 4 - Slow 50m, Fast 150. Repeat 4 times
Set 5 - Start Fast, slow it down a bit every 200m then pick it back up for last 400m finishing hard.
Saturday Apr 1, 2017 #
9 AM
Running race 25:23 [4] 3.14 mi (8:05 / mi)
shoes: Asics Gel DS Trainer 20
CP Park Run. We were all up early and decided to go, Menna wanted to go in her Chariot and that was enough incentive for Carys to go for a run.
I haven't done a Park Run with a running buggy before so I took it easy on the first lap, I also didn't want to take to much out of my legs because of the 1/2 on Sunday. Splits showed I got quicker with every mile. Av. Pace was 8.04 which is alright, much harder work pushing a push chair!
I haven't done a Park Run with a running buggy before so I took it easy on the first lap, I also didn't want to take to much out of my legs because of the 1/2 on Sunday. Splits showed I got quicker with every mile. Av. Pace was 8.04 which is alright, much harder work pushing a push chair!