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Training Log Archive: gingercake

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running14 12:24:10 94.42(7:53) 151.96(4:54) 1512
  Core Work3 1:00:00
  Technical exercises4 47:00 2.42(19:24) 3.9(12:03)
  Total16 14:11:10 96.85 155.86 1512

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Saturday Sep 9 #

9 AM

Running 27:54 [1] 5.25 km (5:19 / km)

Easy running to warm up.
10 AM

Running 43:10 [4] 12.0 km (3:36 / km)

Really good session in horrendous weather, but also one of the best sessions i have run. Really liked/responded well to the short recoveries. Just felt great and full of running today. Reps on the way out were slightly downhill but only by 7m. Rep times were 3.35, 3.41, 3.37, 3.46 (rain storm), 3 38, 3.44, 3.33, 3.48 (rain storm again), 3.34, 3.44, 3.34, 3.46. Rain was getting progressively worse during session and was concious that last three would be 2 slightly uphill ones so actually ran 4 x faster reps. The 3.44 and 3.46 would have been sub 3.35 if it wasnt for the weather.
12 PM

Running 35:02 [1] 5.2 km (6:44 / km) +161m 5:50 / km

Rain got much worse for the way back, tired legs too.

Friday Sep 8 #

9 AM

Running 1:00:07 [1] 10.63 km (5:39 / km) +147m 5:17 / km

Easy run. Hip flexors feel tight today, been stretching them and seems to be improving.
11 AM

Core Work 20:00 [2]

Core work. Usual exercises with swiss ball, medicine ball, clams and balancing.
6 PM

Running 17:58 [1] 3.31 km (5:26 / km)

Easy run? Stopped half way to do technical exercises.

Running 14:42 [1] 2.37 km (6:12 / km) +91m 5:12 / km

Easy run back.

Technical exercises 10:00 [2] 1.0 km (10:00 / km)

Two sets of technical exercises.

Thursday Sep 7 #

6 PM

Running 1:22:11 [2] 18.5 km (4:27 / km) +77m 4:21 / km

Ran with nigel this evening which was nice, he's running better so its a decent pace. Roughly 4.10-4 20 on the way out along biddulph way. Wind behind helped. On way back slowed a bit, i was a bit tired mentally but ok to be 4.20-4.25, but running into wind and watch seems to be affected by trees more so on way back as pace drops a lot and im not slowing down.

Wednesday Sep 6 #

7 AM

Running 39:06 [1] 7.11 km (5:30 / km) +126m 5:03 / km

Easy running, trails and roads. Felt fine, just a bit hungry this morning.
5 PM

Running 1:08:17 [2] 13.57 km (5:02 / km) +154m 4:46 / km

Speed variations roughly every 2mins 20 secs x 10 after 16minutes of running, then easy running to finish. Felt ok, hadnt eaten enough during the day so a bit empty legged,thought i had enough food with me in work but didn't. Anyway ate more this evening plus extra bowl of porridge mix post run.
6 PM

Technical exercises 15:00 [2] 1.2 km (12:30 / km)

Two sets of technical exercises and a couple of hill sprints. Did these this evening as meeting in work and limited time this morning.

Core Work 20:00 [2]

Core work,swiss ball, medicine ball, balance exercises.

Tuesday Sep 5 #

9 AM

Running 33:00 [1] 5.5 km (6:00 / km) +84m 5:34 / km

Easy run. Ran shorter run in morning as slept in by accident and had to go to a meeting.
6 PM

Running 1:05:33 [1] 13.13 km (5:00 / km) +42m 4:55 / km

Easy running on biddulph way. Mostly flat but muddy in sections. Felt fine, legs still a bit tired.

Technical exercises 7:00 [1] 0.5 km (14:00 / km)

One set,cold and wet so shortened.
7 PM

Running 14:47 [1] 2.39 km (6:11 / km) +98m 5:08 / km

Easy run back up hill after technical exercises.

Core Work 20:00 [1]

Core work, usual exercises. Hip flexors been tight but after these

Monday Sep 4 #

7 AM

Running 39:27 [1] 7.15 km (5:31 / km) +140m 5:02 / km

Well i must be getting old as i misread the schedule this morning as i ran twice today when it was supposed to be once. However, just easy running and my legs felt better for it.
6 PM

Running 1:00:14 [2] 11.84 km (5:05 / km) +175m 4:44 / km

Easy running. Legs a bit tired but looser after running.

Technical exercises 15:00 [2] 1.2 km (12:30 / km)

Two sets of technical exercises.

Sunday Sep 3 #

10 AM

Running 2:22:42 [3] 34.01 km (4:12 / km) +217m 4:04 / km

Great run, really pleased with how i felt today, weather conditions were not ideal as very windy but i ran consistent splits throughout, out of wind 3.56-4.02, into wind roughly losing 5-10seconds per k. Legs felt full of energy and it felt comfortable to run at 4min k's. Slight problem with tree cover which seemed to affect splits on watch as under trees.

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