Training Log Archive: gingercakeIn the 7 days ending Oct 29, 2016:
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Saturday Oct 29, 2016 #
1 PM
Cross Country race 21:36 [4] 5.52 km (3:55 / km)
Cross country race - North Staffordshire xc league. Ran well, 2nd, although the first lap felt like I was sprinting the whole lap. They mixed in the senior women with the junior men which I think made the race a bit faster from the start. However, the really good point was that my legs didn't feel heavy after the fast start as previously ive fallen to pieces. Course was rocky and very undulating with little flat running, but managed it ok, ran well on the descents, not as strong as I would like on the hills, but relatively pleased with how I ran.
5 PM
Running 43:21 [1] 7.11 km (6:06 / km) +126m 5:36 / km
Easy run, felt fine, legs not to bad.
Friday Oct 28, 2016 #
9 AM
Running (diaganols) 51:48 [2] 8.07 km (6:25 / km)
slept:9.0
Felt good this morning, ran well and felt strong. Nice and smooth but a good change in pace on the fast diagonal sections. Terrain was a football pitch but quite overgrown so had to pick my feet up in the long grass.
Thursday Oct 27, 2016 #
1 PM
Running (progression run) 1:34:51 [3] 20.0 km (4:45 / km)
Good run, hard and ran it hard but seemed to make the transitions from one pace section to the next quite well. Roughly 4.50, 4.30, 4.20, 4.10, 4.00 and 3.50. Last few ks were into a strong headwind so struggled to keep it below 4mins per k but felt that the effort was there and actually felt like I was running well. - Good knee lift, moving arms better etc. But I did feel like I was really working to keep it at 3.50 pace, although first time for while of one of these runs so next time I'm confident I will run better and smoother.
2 PM
Core Work 20:00 [1]
Core work, usual exercises
Wednesday Oct 26, 2016 #
5 AM
Running 48:45 [4] 8.65 km (5:38 / km)
slept:7.0
Run early in the morning, but had to be in a meeting by 7.15 which meant a very very early run, yet again in the dark. Felt ok, took a while for my legs to become awake though. Didn't manage to run in the evening, we were late leaving and not home to 8pm, and I was knackered so will run twice on Friday instead.
Tuesday Oct 25, 2016 #
8 AM
Running 53:53 [2] 9.75 km (5:32 / km) +186m 5:03 / km
Moderate run, felt good this morning, legs felt full of running and seemed to run well on climbs and on the tricky (muddy/rocky) terrain.
7 PM
Running 30:24 [1] 5.56 km (5:28 / km)
Had to go to Cheltenham this evening for a meeting tomorrow, wasted trip if I'm honest and affected training which annoyed me. Late getting there and had to be in a meeting by 7.30pm so run reduced to 30mins rather than 40mins, also very boring - up and down a footpath next to a main road, everywhere else was pitch black.
Monday Oct 24, 2016 #
Core Work 15:00 [3]
Core work, Easy session just general exercises.
9 AM
Running (Hill session) 1:20:00 [3] 10.25 km (7:48 / km)
Hill session, ran really well on the 6x60secs hill reps, my legs feel like they are getting used to the lactic acid or getting better at managing it. 30sec hill reps were quite a bit steeper terrain but ok, legs a bit tired on these but ran better today than I did a few weeks ago.
7 PM
Running 38:20 [1] 6.33 km (6:03 / km) +186m 5:17 / km
Easy run in the dark, all ok, but ran it very easy. Ran second run today as didn't run last night.
Sunday Oct 23, 2016 #
11 AM
Running 1:12:58 [3] 15.07 km (4:51 / km) +189m 4:33 / km
slept:9.0
Moderate run on undulating terrain of mixed underfoot conditions with muddy footpath, rocky footpaths, forestry tracks and road. Ran well, but legs tired, just a bit fatigued which seems right as ive trained quite hard this week, although not much mileage.
Finished with 4 x strideouts and then 2 sets of technical exercises. Exercises went well, ran them on grass which was fine, although my legs were again pretty tired.
Was planning to run again this evening, but didn't get back until 8pm and just tired so will run double tomorrow instead.
Finished with 4 x strideouts and then 2 sets of technical exercises. Exercises went well, ran them on grass which was fine, although my legs were again pretty tired.
Was planning to run again this evening, but didn't get back until 8pm and just tired so will run double tomorrow instead.
6 PM
Running 50:40 [3] 8.58 km (5:54 / km)
slept:8.0
Diagonals session, went fine but in the dark as late home but felt good when I was running the diagonals session. Ran it on the grass of a camp site but roughly could work out route. Felt like change of pace was good and could respond when required etc.