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Training Log Archive: gingercake

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running7 10:21:16 73.04(8:30) 117.55(5:17) 1595
  cycling3 3:06:00
  Coordination and Posture1 30:00
  Core Work1 30:00
  Technical exercises1 10:00 0.62(16:06) 1.0(10:00)
  Total13 14:37:16 73.66 118.55 1595

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Saturday Feb 17 #

10 AM

Running (Road running) 2:38:47 [3] 36.58 km (4:20 / km) +147m 4:15 / km

Nailed this run today, ran very well. I expected to run well but it was how good and comfortable i felt all the way. Route was out and back for 31k and then a small loop but wasnt sure how long the snall loop was but made sense to run to the end and back home, flatish with a few hills in it. Pretty much all ks were 4.15-4.20, not intentionally running quicker than 4.20 but this pace felt.comfortable as moderate pace, found myself running 4.05 pace for quite a few without thinking, it felt easy.

Friday Feb 16 #

9 AM

Running (Trail and road running) 1:11:24 [1] 13.39 km (5:20 / km) +190m 4:59 / km

Easy running, felt fine, chilly to start with and warm by the end. On trails and road, legs felt fine. 8xhill sprints to finish.
6 PM

Coordination and Posture 30:00 [2]

Coordination and posture

Thursday Feb 15 #

10 AM

Running (Road running) 1:04:44 [2] 13.4 km (4:50 / km) +77m 4:42 / km

Easy running, sunshine and strong winds but nice running, felt good all the way and smooth when running. Finished with strideouts after drills.
11 AM

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

Two sets of technical exercises
4 PM

cycling 1:01:00 [3]

Turbo trainer. Every 4mins 15 stand up cycle at level 65 for 1min45secs, sit down level 51 for rest of it, very concious to keep rpm going, average rpm was 65-72. Good session, going for it all the way, hot though and sweated buckets.

Wednesday Feb 14 #

10 AM

Running (Hill/fell running) 1:45:38 [3] 17.53 km (6:02 / km) +546m 5:13 / km

The road where i usually park is blocked so an extra 10mins warm up and down. Reverse hilly fartlek went well, got a good variety of terrain in - rocky paths, grassy slopes, forestry track. Ran well, weather didn't help as it was wet, cold and on the tops hail but descended well even in those conditions. Moderate running on the flats and climbs and trying best to replicate race speed on the downs. Im definitely running more confident on the descents, still work needed on steep terrain but just better at relaxing on the downhill.

Tuesday Feb 13 #

10 AM

Running (Hill/fell running) 1:27:20 [2] 14.0 km (6:14 / km) +464m 5:21 / km

Easy running, ran over pretty rough terrain which was good practice, tusocky and muddy. Finished with strideouts.
4 PM

cycling 1:00:00 [3]

Turbo trainer session. 33km. Less resistance (level 51), and then harder resistance (level 65) for 1min 30secs, every 4mins30.

Monday Feb 12 #

10 AM

Running (Trail running) 1:03:08 [1] 10.93 km (5:47 / km) +45m 5:40 / km

Easy running. Muddy underfoot so took my time. Easy running though as legs a bit tired from racing.
5 PM

cycling 1:05:00 [3]

Turbo trainer session. Good session, realised that it always feels hard and doesnt seem to get much easier but oddly enjoyable. Stand up every 4nin30 secs for 1min 30 secs at level 63-65 and sit down rest of it on level 53.
6 PM

Core Work 30:00 [2]

Core work. Doing these exercises after cycling has definitely helped to prevent tightness in hip flexors.

Sunday Feb 11 #

8 AM

Running (Road running) 1:10:15 [1] 11.72 km (6:00 / km) +126m 5:41 / km

Easy running, tired this morning and my left hip was a bit sore from when i fell on it yesterday but felt better for moving it a bit. Tired today.

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