Training Log Archive: ak1407

Felt weirdly good at the start line despite drinking too much the night before, waking up at 6:30am and feeling grim in the morning. Got into a good stride and kept pace with the other runners around me. After 2km felt a little tired and realised that we had been pushing hard. Kept it steady and then on the last 500m tried to push harder for a fast finish but was too much for my stomach so might have been sick in a flower bed which scuppered my chance of getting a new 5km PB!!!
1km splits:
4:12
4:14
4:29
4:31
5:00

core 4 warm up
legs only x8
core 4
arms only x8
core 4
front crawl x8
core 4 warm down

think I pulled a strap muscle in my neck...

Dolebury Warren, Lyncombe Hill and Windmill Hill loop with Harriet as a recovery run. felt very springy as we were going at a leisurely pace. Right calf still a bit tight even though I did some rolling just before the run.

2.75km 10min warm up - pick it ups.
0.62km 4min warm down

6x 60m sprints with 60m jog recovery
6x 3min efforts with 3 mins circuits between each (plank, burpees, squats etc)

recovery run: Lyncombe Hill round
A nice not very hilly off road run, right calf a bit tight from my long run at the weekend.

Rowing - 6 mins
Shoulder circuits x3 (5x 7.5kg lift from floor each arm, 5x 1kg weight lifts in front and to the side, 10x bench press, 10x seated pulls) Honestly don't know what any of them are called!!!
Core circuit x1
Stretching & Rolling (15 mins)