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Training Log Archive: andrew_elwood

In the 7 days ending Mar 2:

activity # timemileskm+m
  Running4 1:36:23 12.3(7:50) 19.8(4:52) 52
  Strength & Conditioning3 1:20:00
  Foam Rolling and Stretching2 20:00
  Total9 3:16:23 12.3 19.8 52
  [1-5]7 2:56:23
averages - sleep:8.1 rhr:59

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Friday Mar 1 #

5 PM

Strength & Conditioning 25:00 [1]
rhr:60

3x15 hip abductions with band, 3x15 step ups on each leg, 3x1min wall press on each leg, 2x1min front plank, 45sec side plank on each side, 10 shoulder touches.

Thursday Feb 28 #

4 PM

Running (Warm Up) 11:24 [1] 2.02 km (5:39 / km) +10m 5:30 / km
ahr:122 max:174 rhr:68 slept:6.5 shoes: NB Zante Foam Blue

Felt quite tired on this warm up due to not having much sleep last night cause of homework.

Running (Tempo) 25:42 [4] 6.01 km (4:17 / km) +28m 4:11 / km
ahr:161 max:187 rhr:68 shoes: NB Zante Foam Blue

25min tempo this evening. Felt a lot more relaxed on the run than the warm up which is good and my legs got good rhythm. Training is going well and it's definitely making me happier. 2019 could be my best season yet.
5 PM

Running (Warm Down) 8:16 [2] 1.65 km (5:01 / km) +6m 4:55 / km
ahr:165 max:177 rhr:68 shoes: NB Zante Foam Blue

Good stretch out of the legs.
7 PM

Foam Rolling and Stretching 10:00 [0]

Wednesday Feb 27 #

6 PM

Strength & Conditioning 20:00 [1]
rhr:50 slept:8.0

Legs feeling it still so took a slightly sorter session tonight.

Tuesday Feb 26 #

6 PM

Foam Rolling and Stretching 10:00 [0]

Legs feel quite stiff after lights night S&C so I needed to roll them and stretch a bit before the intervals tonight.
7 PM

Running (Warm Up) 9:04 [2] 1.4 km (6:29 / km)
ahr:149 max:171 rhr:47 slept:8.0 shoes: NB Zante Foam Blue

Started the watch late but also arrived late to training so missed a bit of the warm up jog.

Running (Intervals) 35:59 [4] 7.7 km (4:40 / km) +8m 4:39 / km
ahr:167 max:190 rhr:47 shoes: NB Zante Foam Blue

2x5mins @ 10k pace with 2mins jog recovery. 7mins jog. 2x5mins @ 10k pace with 2mins jog recovery. 4x10sec strides to end the session.

10k pace ~ 4:00-05/km
Jog recovery ~ 5:30/km approx.

I felt pretty good aerobically tonight but my legs still felt stiff although I kept the pace really consistent and ploughed on. Good session all in all and should feel a bit looser tomorrow hopefully.
8 PM

Running (Warm Down) 5:58 [1] 1.02 km (5:51 / km)
ahr:149 max:166 rhr:47 shoes: NB Zante Foam Blue

Good stretch out of the legs for a k to end the night.

Monday Feb 25 #

8 PM

Strength & Conditioning 35:00 [1]
rhr:67

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x12 single leg squats, 3x1min bridges with bands, 50sec plank, 50secs dead bugs, 15 leg lower, 3x10 shoulder touches.

Sunday Feb 24 #

Note
rhr:63 slept:10.0 (rest day)

Travelled home today. Was too tired and had work to do when I got home so didn't get out for a run. Wasn't home until 1730 ish.

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