Training Log Archive: DubsIn the 31 days ending Jul 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| 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 | Mo | Tu | We | Th | Fr | ||||||||||||||||||||
Thursday Jul 30, 2015 #
1 PM
Running 37:32 [3] 4.91 mi (7:39 / mi)
shoes: Asics Gel DS Trainer 20
Didn't have the time to do a midweek 7-8 mile run this week. But got almost 5 miles in at lunch time. Weather was good and I was feeling good and I ran really well. Garmin told me that I averaged 7:39.
Mile 1 - 8.08
2 - 7.21
3 - 7.11
4 7.33
0.91 - 7.18
Faster than I thought I could and didn't feel out of my comfort zone so this is very encouraging! New Orange Trainers!!!
Mile 1 - 8.08
2 - 7.21
3 - 7.11
4 7.33
0.91 - 7.18
Faster than I thought I could and didn't feel out of my comfort zone so this is very encouraging! New Orange Trainers!!!
Wednesday Jul 29, 2015 #
1 PM
Orienteering 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Asics Gel DS Trainer 20
Carys lent me a map of Nork Park which is opposite my work. Although 7 years old and quite a lot had changed the idea was to use it to practise running on bearings and get used to running and looking at features on the map you expect to see on route.
It felt it was about 70% successful, i did loose my bearings on a couple of occasions and found it difficult to locate my exact position. I did however get it right on how to run on a bearing on a compass which is something!!
I didn't take a Garmin so have no idea how far I ran, i put 3 but i was probably a lot less. I got back hot and sweaty so must have done something
It felt it was about 70% successful, i did loose my bearings on a couple of occasions and found it difficult to locate my exact position. I did however get it right on how to run on a bearing on a compass which is something!!
I didn't take a Garmin so have no idea how far I ran, i put 3 but i was probably a lot less. I got back hot and sweaty so must have done something
Tuesday Jul 28, 2015 #
12 PM
Swimming 25:00 [4] 1.0 km (25:00 / km)
4 lengths warm up - 100m
8 * 100 with rest in 2min30 - 800m
4 lengths cool down - 100m
8 * 100 with rest in 2min30 - 800m
4 lengths cool down - 100m
7 PM
Running tempo (Dulwicrackh T) 58:28 [5] 4.92 mi (11:53 / mi)
shoes: Asics Gel DS Trainer 20
Cycled to the track
Various reps up and down the field and exercises/stretches with Elkie.
Felt ok with the reps and held my own quite well, feel like i'm getting a bit stronger again. Got massively bitten on my leg which hurts. Then went on the track and did a 1K rep followed by a 100m jog and a 200m sprint.
I think I could've stayed with the faster people on the track tonight but decided on the pyramid reps with Elkie on the field. 45secs 60s, 75s, 60s, 45s. Running at 3k pace.
Cycle home
Various reps up and down the field and exercises/stretches with Elkie.
Felt ok with the reps and held my own quite well, feel like i'm getting a bit stronger again. Got massively bitten on my leg which hurts. Then went on the track and did a 1K rep followed by a 100m jog and a 200m sprint.
I think I could've stayed with the faster people on the track tonight but decided on the pyramid reps with Elkie on the field. 45secs 60s, 75s, 60s, 45s. Running at 3k pace.
Cycle home
Sunday Jul 26, 2015 #
10 AM
Orienteering race 39:41 [3] 3.11 mi (12:46 / mi)
shoes: Innovate Talon X
First orienteering in ages. Probably almost a year. Was a park race in Morden Park. It was lashing it down with rain but Carys explained running on a bearing again and I used the run to try and practise this. She popped up at various points around the course having already run.
I didn't dislike the run when I finished and think I ran fairly straight and accurate. I made a couple of errors, running to 13 rings a bell and again to 17. Overall it was a nice little confidence booster before we go to Scotland.
I didn't dislike the run when I finished and think I ran fairly straight and accurate. I made a couple of errors, running to 13 rings a bell and again to 17. Overall it was a nice little confidence booster before we go to Scotland.
Saturday Jul 25, 2015 #
9 AM
Running race 23:09 [4] 3.13 mi (7:24 / mi)
shoes: Asics Gel DS Trainer 20
Park Run at Crystal Palace.
Went at about 90-95%. A lovely morning and time to try out the new trainers, always a fairly tough Park Run but I got quicker each mile which was some encouragement. Felt good running and was relatively happy with the time. Always want to go faster!!
Went at about 90-95%. A lovely morning and time to try out the new trainers, always a fairly tough Park Run but I got quicker each mile which was some encouragement. Felt good running and was relatively happy with the time. Always want to go faster!!
Thursday Jul 23, 2015 #
Running 59:00 [3] 7.1 mi (8:19 / mi)
shoes: Asics GT2000 v2
Wednesday Jul 22, 2015 #
12 PM
Swimming intervals 30:00 [4] 1.0 km (30:00 / km)
Swimming session with Andrew. As usual it was tough and I was tired when I finished. 20secs gap on the hundreds, 10 secs gap on the 50's.
25 Lengths Distance (m)
Warm 4 100
4 100
4 100
4 100
2 50
2 50
4 100
4 100
4 100
2 50
2 50
Cool 2 50
TOTAL 950
25 Lengths Distance (m)
Warm 4 100
4 100
4 100
4 100
2 50
2 50
4 100
4 100
4 100
2 50
2 50
Cool 2 50
TOTAL 950
Tuesday Jul 21, 2015 #
12 PM
Swimming 30:00 [4] 1.0 km (30:00 / km)
Swimming session with Andrew. As usual, quite tiring and and felt it when i finished. 20 seconds gap for the 100's and 10 seconds gap for the 50's
Lengths Distance (m)
War 4 100
4 100
4 100
4 100
2 50
2 50
4 100
4 100
4 100
2 50
2 50
Cool 2 50
TOTAL 950
Lengths Distance (m)
War 4 100
4 100
4 100
4 100
2 50
2 50
4 100
4 100
4 100
2 50
2 50
Cool 2 50
TOTAL 950
7 PM
Running intervals 1:04:05 [5] 4.82 mi (13:18 / mi)
shoes: Asics GT2000 v2
Dulwich track session at the college. On the field doing 5 minute reps and sprints up the field.
Onto the track to do a mile. Went in the slower group which was 7min/miles. I did mine in 6:40, i'm in between the medium and slow groups at the moment but was relatively happy with that considering we had already done 30 minutes of intervals.
Back onto the field with Elkie to do sprints up the field at 5k pace, 3k pace and 3k to mile pace. Followed by a relay race where I went out way to hard and felt sick after the first stint!
Onto the track to do a mile. Went in the slower group which was 7min/miles. I did mine in 6:40, i'm in between the medium and slow groups at the moment but was relatively happy with that considering we had already done 30 minutes of intervals.
Back onto the field with Elkie to do sprints up the field at 5k pace, 3k pace and 3k to mile pace. Followed by a relay race where I went out way to hard and felt sick after the first stint!
Monday Jul 20, 2015 #
1 PM
Running 39:16 [3] 4.86 mi (8:05 / mi)
shoes: Asics GT2000 v2
Warm and humid run over the race course and Epsom downs. Wanted to up my pace a little from the weekend and hold on, I want to feel like i'm running as strong as possible at the moment. Average pace for the distance was 8:04 which I was more than happy with considering running has been a bit stop start with time and injury over recent months.
Saturday Jul 18, 2015 #
10 AM
Swimming (Out Door Lake Swim) 15:18 [3] 0.75 km (20:24 / km)
A trip to Shepperton Lake with Carys, Menna, Matt and Lisa.
We got there a little late so time was a bit tight to do to much. I did one of the large loops which is a 750m swim. Felt quite comfortable and gave the last buoy to finish a bit of a blast. Swam in 15:18
We got there a little late so time was a bit tight to do to much. I did one of the large loops which is a 750m swim. Felt quite comfortable and gave the last buoy to finish a bit of a blast. Swam in 15:18
4 PM
Running 29:51 [4] 3.84 mi (7:46 / mi)
shoes: Asics GT2000 v2
Felt like the warmest part of the day in the end - which is never good for me!
Ran to CP Park and one loop of the park run and back. I wanted to push quite hard and see if I could hand on. Felt quite strong running which i'm encouraged about, I wanted to do some decent training so I was happy with this. Average pace for the route was 7:46 which I was happy about.
Ran to CP Park and one loop of the park run and back. I wanted to push quite hard and see if I could hand on. Felt quite strong running which i'm encouraged about, I wanted to do some decent training so I was happy with this. Average pace for the route was 7:46 which I was happy about.
Friday Jul 17, 2015 #
1 PM
Running intervals 37:30 [4] 4.2 mi (8:56 / mi)
shoes: Asics GT2000 v2
Ran from work upto the track that's penned out in Nork Park. Just under a mile jog to the track then did 8*400m.
Each repp was to run the lap and recover every (150secs) 2m 30secs. Very strong headwind on back straight and 50m of the last corner.
First 4 reps were straight running as quick a pace I could manage. On average I was running in between 90-100secs (1m 30-40 secs)
5th was 100m hard, 100, slow, 100 hard and 100 slow
6th - 200 hard, 200 slow
7th - 200 slow, 200 hard
8th - Hard as possible
Each repp was to run the lap and recover every (150secs) 2m 30secs. Very strong headwind on back straight and 50m of the last corner.
First 4 reps were straight running as quick a pace I could manage. On average I was running in between 90-100secs (1m 30-40 secs)
5th was 100m hard, 100, slow, 100 hard and 100 slow
6th - 200 hard, 200 slow
7th - 200 slow, 200 hard
8th - Hard as possible
Tuesday Jul 14, 2015 #
12 PM
Swimming (Pyamid) 30:00 [4] 0.95 km (31:35 / km)
4L Warm Up
1,2,3,4,4,3,2,1
4,3,2,1
4L Cool Down
38 Lengths = 950 Meters
1,2,3,4,4,3,2,1
4,3,2,1
4L Cool Down
38 Lengths = 950 Meters
7 PM
Running intervals 1:01:23 [5] 5.36 mi (11:27 / mi)
shoes: Asics GT2000 v2
Started raining and wearing glasses - not ideal.
It was tough, i'm not massively fit so it was always going to be hard. Anyway ran the reps across the fields and then onto the track for a 1200m run. I wasn't at the back of the group but in the bottom 10. Anyway I felt encouraged by the run and the sprints.
It was tough, i'm not massively fit so it was always going to be hard. Anyway ran the reps across the fields and then onto the track for a 1200m run. I wasn't at the back of the group but in the bottom 10. Anyway I felt encouraged by the run and the sprints.
Monday Jul 13, 2015 #
1 PM
Running 32:21 [3] 4.0 mi (8:05 / mi)
shoes: Asics GT2000 v2
Steady run over the downs. A slightly shorter one as i didn't feel great on my last outing. Felt good and spritly this time round which filled me with some confidence.
Friday Jul 10, 2015 #
4 PM
Running 48:42 [3] 5.78 mi (8:26 / mi)
shoes: Asics GT2000 v2
It was really hot today at 28oC and we are back home. I started off quite well and then didn't feel the best. My legs felt heavy and I felt like I plodded round. I ran to Beckenham Place Pk, round it and back but it was hot and I didn't enjoy it. I was determined to get back and forget how bad I felt, i was thinking about the training and getting some miles in my legs.
Hopefully I will get another run in at the weekend and it will be cooler and i'll be feeling fresher.
Hopefully I will get another run in at the weekend and it will be cooler and i'll be feeling fresher.
Wednesday Jul 8, 2015 #
10 AM
Running hills (South West Coast Path) 49:36 [5] 5.02 mi (9:53 / mi) +167m 8:57 / mi
shoes: Asics GT2000 v2
Carys ran yesterday back to my turn today. Went a tad further today to make it the 5 miles as planned.
I didn't feel as good running today but kept it going until an uphill just before Readymoney Cove were I had to walk for a few minutes. There was a total of 167 meters climb because if the extra distance today. Had a right sweat on because it was much sunnier and therefore warmer today.
This felt like good training and was happy to go out again with this in the back of my mind.
I didn't feel as good running today but kept it going until an uphill just before Readymoney Cove were I had to walk for a few minutes. There was a total of 167 meters climb because if the extra distance today. Had a right sweat on because it was much sunnier and therefore warmer today.
This felt like good training and was happy to go out again with this in the back of my mind.
Monday Jul 6, 2015 #
10 AM
Running hills (South West Coast Path) 48:34 [5] 4.96 mi (9:48 / mi) +161m 8:54 / mi
shoes: Asics GT2000 v2
We have gone on our first family holiday and have gone to Fowey. We have decided to both go running and make this the first week of exercise after a few rough weeks of us both doing nothing.
I knew the coast path quite well and rather foolishly decided that I could do 5 miles. 2.5 miles out and back, i knew it would be hilly but was up for it.
I felt really good running and pretty much kept a steady pace going there was a total of 161 meters climb. The gates gave me a split second recovery!
I knew the coast path quite well and rather foolishly decided that I could do 5 miles. 2.5 miles out and back, i knew it would be hilly but was up for it.
I felt really good running and pretty much kept a steady pace going there was a total of 161 meters climb. The gates gave me a split second recovery!