Training Log Archive: RedmikeIn the 7 days ending Dec 3, 2016:
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Saturday Dec 3, 2016 #
Fartlek (Xc fartlek) 47:00 [5] 8.0 mi (5:52 / mi)
Fartlek xc
5 x 5 mins @ 10k pace 1 min rolling then 1m @ 5k pace
Felt good this morning nose a bit bunged up though but was a good session all in all.
Averaging 5:20 for the 5 mins on a underlating and boggy in places course. On the 1 mins at @ 5k pace I was averaging 4:56 and felt strong, all reps were consistent in pace and distance. Very hard graft legs were battered on the last one but happy with the effort.
Total time and distance for session includes easy running between sets
5 x 5 mins @ 10k pace 1 min rolling then 1m @ 5k pace
Felt good this morning nose a bit bunged up though but was a good session all in all.
Averaging 5:20 for the 5 mins on a underlating and boggy in places course. On the 1 mins at @ 5k pace I was averaging 4:56 and felt strong, all reps were consistent in pace and distance. Very hard graft legs were battered on the last one but happy with the effort.
Total time and distance for session includes easy running between sets
Cool down (Easy cool down) 19:41 [3] 3.0 mi (6:34 / mi)
Easy cool down
Exactly the same way route as warm up but the opposite way round, felt good but tired really needed some food towards the end felt weak.
Another good session in the bank.
Exactly the same way route as warm up but the opposite way round, felt good but tired really needed some food towards the end felt weak.
Another good session in the bank.
7 AM
Warm up (Easy warm up) 19:27 [3] 3.0 mi (6:29 / mi)
Easy warm up
Chorley new road, crown, scholes bank, millstone and back to bobs brew sports pitches.
Felt ok this morning apart from a very bunged up nose, but not affecting breathing.
Strides and stretching
Chorley new road, crown, scholes bank, millstone and back to bobs brew sports pitches.
Felt ok this morning apart from a very bunged up nose, but not affecting breathing.
Strides and stretching
5 PM
Easy running (Easy running ) 38:25 [3] 6.0 mi (6:24 / mi)
Easy running
Standard short winter loop
Beehive, macron, A6, crown lane, crown and home.
Just ran easy and cruised round, felt good no issues at moment just a bit of a cold but nothing major.
Standard short winter loop
Beehive, macron, A6, crown lane, crown and home.
Just ran easy and cruised round, felt good no issues at moment just a bit of a cold but nothing major.
Friday Dec 2, 2016 #
5 AM
Moderate running (Moderate Run with Speed V) 57:47 [3] 10.0 mi (5:47 / mi)
slept:7.0
Moderate Run with Speed Variations
Normal winter underlating route
Beehive, Macron, A6, Westhoughton, Chew Moor Lane, p[ast train station onto Beaumont Road, up the hill to Chorley New Road, along Chorley new past home to Aldi lights and back home.
8 x 30 seconds speed variation every 2 mins after the first 1.5 miles.
Felt tired when I woke this morning, but when I got going I felt great, pace felt easy and you know when your going well the speed variations pass really quickly and you end up running for 40 seconds at 5:00 minute miling.
I honestly thought last night session was going to impact my run but it made me feel stringer and my stride felt better (from a form perspective), this as how I felt the last time I did the new technical exercises.
Normal winter underlating route
Beehive, Macron, A6, Westhoughton, Chew Moor Lane, p[ast train station onto Beaumont Road, up the hill to Chorley New Road, along Chorley new past home to Aldi lights and back home.
8 x 30 seconds speed variation every 2 mins after the first 1.5 miles.
Felt tired when I woke this morning, but when I got going I felt great, pace felt easy and you know when your going well the speed variations pass really quickly and you end up running for 40 seconds at 5:00 minute miling.
I honestly thought last night session was going to impact my run but it made me feel stringer and my stride felt better (from a form perspective), this as how I felt the last time I did the new technical exercises.
Thursday Dec 1, 2016 #
Easy running (Easy running ) 37:49 [3] 6.0 mi (6:18 / mi)
slept:7.0
Easy running
Standard winter short loop
Beehive, macron,A6, crown lane, crown and home.
Finished off with 6 x 10 seconds strides.
Felt ok this morning best night sleep I've had all week, still not feeling fresh though.
Standard winter short loop
Beehive, macron,A6, crown lane, crown and home.
Finished off with 6 x 10 seconds strides.
Felt ok this morning best night sleep I've had all week, still not feeling fresh though.
Running (Technical exercises #2) 10:48 [3] 2.0 mi (5:24 / mi)
Technical exercises x 2
80m sprint - 80m high knees - 80m sprint - 80m butt kick - 80m sprint - 80 a skips - 80m sprints - 80m bounds - 80 m sprints - 10 squat jumps - 5 minutes hog recovery between the two sets.
Bloody hard work tonight, legsfelt tired but worked hard and concentrated on form. Felt much better in the second set, but bloody hard great session, very good strength work out and great to work on form
80m sprint - 80m high knees - 80m sprint - 80m butt kick - 80m sprint - 80 a skips - 80m sprints - 80m bounds - 80 m sprints - 10 squat jumps - 5 minutes hog recovery between the two sets.
Bloody hard work tonight, legsfelt tired but worked hard and concentrated on form. Felt much better in the second set, but bloody hard great session, very good strength work out and great to work on form
Cool down (Cool down ) 24:14 [3] 4.0 mi (6:04 / mi)
Easy cool down
Two laps of the track and then opposite route to the warm up. Legs felt tired but I felt much better than the warm up, just ran relaxed on the way back .
Two laps of the track and then opposite route to the warm up. Legs felt tired but I felt much better than the warm up, just ran relaxed on the way back .
6 PM
Warm up (Easy warm up ) 24:57 [3] 4.0 mi (6:14 / mi)
Easy warm up
Chorley new road, beehive, back roads of middlebrook, past police station to motorway and back to the track, two laps of track.
Strides and stretching
Legs felt tired for some reason tonight, not eaten as much today missed my afternoon stack doe to meetings. Had a nose bleed from start to finish of warm up very annoying, but all ok.
Chorley new road, beehive, back roads of middlebrook, past police station to motorway and back to the track, two laps of track.
Strides and stretching
Legs felt tired for some reason tonight, not eaten as much today missed my afternoon stack doe to meetings. Had a nose bleed from start to finish of warm up very annoying, but all ok.
Wednesday Nov 30, 2016 #
5 AM
Moderate running (Moderate running) 1:05:30 [3] 11.0 mi (5:57 / mi)
slept:6.0
Standard winter loop
Beehive, lap of back road middlebrook, a6 through westhoughton, chew moor lane, past train station on to Beaumont road, up the hill to chorley new road, along chorley new road past home and to Aldi and back.
Felt decent this morning, recovered well form last nights hills. Legs felt a little tired but the pace was fine and felt comfortable all the way this morning.
Slept a little better last night and the little one is getting over his chest infection.
All good!
Beehive, lap of back road middlebrook, a6 through westhoughton, chew moor lane, past train station on to Beaumont road, up the hill to chorley new road, along chorley new road past home and to Aldi and back.
Felt decent this morning, recovered well form last nights hills. Legs felt a little tired but the pace was fine and felt comfortable all the way this morning.
Slept a little better last night and the little one is getting over his chest infection.
All good!
Tuesday Nov 29, 2016 #
Warm up (Warm up) 19:37 [3] 3.0 mi (6:32 / mi)
slept:5.0
Easy warm up
Chorley new road, crown, scholes bank, dryfield lane, l vet park avenue, through Horwich, church street, mill lane to foxholes.
Strides and stretching
Feel bit under the weather today little boy didn't sleep
Very well as he's got a chest infection at the moment .
Chorley new road, crown, scholes bank, dryfield lane, l vet park avenue, through Horwich, church street, mill lane to foxholes.
Strides and stretching
Feel bit under the weather today little boy didn't sleep
Very well as he's got a chest infection at the moment .
6 PM
Hills (Hill session) 28:00 [4] 4.0 mi (7:00 / mi)
Hill session
6 x 60 seconds hill sprints with 2 mins walk/ jog recovery
8 x 30 seconds hill sprints with 2 mins walk / jog recovery
I wasn't really looking forward to the session but once I got into it and got my head in gear felt good, I worked hard and was hitting every rep to the same distance as last time which was a great session. My legs were battered on the last 3 30
Seconds reps. Glad to get the session in the bank. Tough session but dug deep when it mattered.
Legs have recovered well from weekend and I had a good circuit session last night with lots of leg work.
Overall time of session and distance includes recovery .
Very cold tonight and frost on the ground, hands were cold with gloves on.
6 x 60 seconds hill sprints with 2 mins walk/ jog recovery
8 x 30 seconds hill sprints with 2 mins walk / jog recovery
I wasn't really looking forward to the session but once I got into it and got my head in gear felt good, I worked hard and was hitting every rep to the same distance as last time which was a great session. My legs were battered on the last 3 30
Seconds reps. Glad to get the session in the bank. Tough session but dug deep when it mattered.
Legs have recovered well from weekend and I had a good circuit session last night with lots of leg work.
Overall time of session and distance includes recovery .
Very cold tonight and frost on the ground, hands were cold with gloves on.
8 PM
Cool down (Easy cool down) 20:14 [3] 3.0 mi (6:45 / mi)
Easy cool down
Same route as warm up but opposite way round.
Ran relaxed and allowed my body / legs recover.
Happy with the session tonight, just need a good nights sl so now.
Same route as warm up but opposite way round.
Ran relaxed and allowed my body / legs recover.
Happy with the session tonight, just need a good nights sl so now.
Monday Nov 28, 2016 #
Moderate running (Easy / Moderate Run) 55:51 [3] 9.0 mi (6:12 / mi)
slept:5.0
Standard Morning Winter loop
Beehive, Macron, A6 through Westhoughton, Chew Moor Lane, past the train station on to Beaumont Road, up the hill onto Chorley new road all the way to Horwich and home.
Legs felt tired today, especially the quads, ran as I felt, not hitting 6:00 minute miling but still harder than an easy run.
Think Saturdays race and yesterdays ling moderate run has caught up with my legs.
Not a great sleep last night, little boy is full of a cold at the moment and not sleeping well, but this didn't impact this mornings run.
Beehive, Macron, A6 through Westhoughton, Chew Moor Lane, past the train station on to Beaumont Road, up the hill onto Chorley new road all the way to Horwich and home.
Legs felt tired today, especially the quads, ran as I felt, not hitting 6:00 minute miling but still harder than an easy run.
Think Saturdays race and yesterdays ling moderate run has caught up with my legs.
Not a great sleep last night, little boy is full of a cold at the moment and not sleeping well, but this didn't impact this mornings run.
6 PM
Easy running (Easy running ) 38:04 [3] 6.0 mi (6:21 / mi)
Easy running
Beehive, back loop of middlebrook to motorway and back the same way with 6 x 10 seconds strides.
Legs felt better that this morning but just ran relaxed and enjoyed the run.
Beehive, back loop of middlebrook to motorway and back the same way with 6 x 10 seconds strides.
Legs felt better that this morning but just ran relaxed and enjoyed the run.
8 PM
Home circuits (Home Circuits) 30:00 [3] 0.0 mi
Home circuits
Core work, single legs squats, press ups x 4 sets
Core work, single legs squats, press ups x 4 sets
Sunday Nov 27, 2016 #
8 AM
Moderate running (Moderate long ) 1:17:38 [3] 13.0 mi (5:58 / mi)
slept:8.0
Long moderate
Chorley new road, crown, millstone, through adlington and on to the canal headed toward Morris estate but turned back half a mile earlier and came back same route in canal but along the A6, crown lane, Mason street and home.
Started of easier and just ran as I felt first couple of miles were 6:10 but as my legs warmed up felt relaxed running sub 6s. Legs were tried but felt easy running at this pace.
Chorley new road, crown, millstone, through adlington and on to the canal headed toward Morris estate but turned back half a mile earlier and came back same route in canal but along the A6, crown lane, Mason street and home.
Started of easier and just ran as I felt first couple of miles were 6:10 but as my legs warmed up felt relaxed running sub 6s. Legs were tried but felt easy running at this pace.