Training Log Archive: Chris98In the 7 days ending Nov 27, 2016:
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Sunday Nov 27, 2016 #
10 AM
Grass run (80' Easy) 1:25:28 [2] 9.1 mi (9:24 / mi) +359m 8:22 / mi
Very steady run with Craig Roberts out over scout scar. Didn't feel the race in my legs at all.
Saturday Nov 26, 2016 #
1 PM
Grass run race (Liverpool Cross Challenge) 21:36 [5] 4.34 mi (4:59 / mi) +36m 4:51 / mi
Had a good race, very pleased as it's a huge improvement on last year. I was 34th and beat all but one of the lads that I regularly race. Second half of the race felt slower than the first half, and didn't feel as though I had the usual big kick coming into the finish, though I was on my own so it didn't affect position.
Had really bad cramp in my right calf muscle the night before the race that I can still feel, have been wearing compression socks and drinking electrolyte drinks which seems to have helped massively. It doesn't hurt to run but is uncomfortable when walking.
Mile splits:
4:45
4:58
5:02
5:11
Had really bad cramp in my right calf muscle the night before the race that I can still feel, have been wearing compression socks and drinking electrolyte drinks which seems to have helped massively. It doesn't hurt to run but is uncomfortable when walking.
Mile splits:
4:45
4:58
5:02
5:11
Thursday Nov 24, 2016 #
12 PM
Road run (50' easy + Hill Sprints) 1:00:30 [2] 7.18 mi (8:26 / mi) +188m 7:48 / mi
shoes: adidas Adizero Tempo
Went very easy for 45 minutes and did 6, 20 second hill sprints on a very mellow hill with 2 minutes walking down inbetween. Felt good today, no problems.
Wednesday Nov 23, 2016 #
10 AM
Road run (20'esy+4x30'hill+4x60'+20) 1:06:07 [3] 7.94 mi (8:20 / mi) +294m 7:28 / mi
shoes: adidas Adizero Tempo
20 minutes easy running, did some drills and short strides and got into the 4x30 seconds with 2 minutes recovery, then 4x60 seconds with 3 minutes recovery. Felt relaxed and fast, was working hard but legs weren't dying.
Tuesday Nov 22, 2016 #
8 AM
Trail run (50' moderate + tech ex) 1:00:00 [3] 9.22 mi (6:30 / mi) +130m 6:14 / mi
shoes: Innovate trail talon 275
Went 25 mins out and back along the trails then did the drills on the football pitch. Felt nice and relaxed today, calf muscles still quite sore.
Monday Nov 21, 2016 #
10 AM
Turbo (21' turbo lab practical) 21:00 [3] 0.0 mi
(rest day)
I had to go on the bike in the practical lab session as I was 'the most sporty' and the only one in trainers. I had to keep it at 60 rpm and 5kg resistance was added every 3 minutes. I had to stop when I reached 85% of my estimated max heart rate, think I got to 180 bpm because I was taking too long, wasn't too painful but was sweating buckets.
Afterwards In the recovery it dropped straight to 100 bpm which was pretty cool but then it just stayed there.
Afterwards In the recovery it dropped straight to 100 bpm which was pretty cool but then it just stayed there.