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Training Log Archive: lchavasse

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running3 3:51:40 23.14(10:01) 37.24(6:13) 637
  Stretching etc.7 1:32:00
  Strength Work1 45:00
  Swimming1 18:00
  Total7 6:26:40 23.14 37.24 637

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Saturday Oct 8, 2016 #

Running long (forest) 1:30:00 [3] 16.3 km (5:31 / km) +272m 5:06 / km

Long morning run all around Delamere. Not pushing too hard, just a steady pace. Felt really good actually!

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)

warm and and longer down at the end

Stretching etc. (post run) 4:00 [1]

Stretching etc. tempo 22:00 [1]

Friday Oct 7, 2016 #

Stretching etc. 4:00 [1]

Decided I deserved another day off...

Thursday Oct 6, 2016 #

Stretching etc. 10:00 [1]

Wednesday Oct 5, 2016 #

Running hills 37:40 [3] 7.32 km (5:09 / km) +207m 4:30 / km

3 reps of Old Pale 12 30 mins each - hard push up, quite fast down (4 min ks) and then 5s back to start.

Good tough climbs but wasn't too hard overall...

Stretching etc. 12:00 [1]

Feeling it quite bad in my calves, but actually the rest of me is quite good - taking it easy tomorrow

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)

Tuesday Oct 4, 2016 #

Strength Work (legs) 45:00 [4]

Gym - mostly targeting legs, but a few bits of higher instensity stuff.
3 x10 each leg - extension - 20kg - curl - 15kg | stair machine 100 spm for 1 min x 3 | squat jumps - ice skaters - bosu sude steps

Swimming 18:00 [3]

Swim - still working legs - did 3 reps of front crawl then back legs only then front legs only - breastroke back each time. Could do some more pool running next time.

Stretching etc. 8:00 [1]

Bit of rolling back home

Monday Oct 3, 2016 #

Note

Week 1 review:
Good first week - need to keep the effort up throughout even when I'm busy. Should work on pushing distance or time in what I'm doing, and setting some benchmarks to work on soon. Stretching and strength work is very important!

Stretching etc. 22:00 [1]

Rolling etc. And hamstring focused stretching

Sunday Oct 2, 2016 #

Running 34:00 [2] 5.82 km (5:51 / km) +158m 5:09 / km

Easy run to marshall point

Running 45:00 [2] 5.0 km (9:00 / km)

Other jogging around while helping at tge Sandstone Trail Race.

Stretching etc. 10:00 [1]

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