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Training Log Archive: Chris98

In the 7 days ending Feb 17:

activity # timemileskm+m
  Grass run3 2:51:23 22.91(7:29) 36.87(4:39) 128
  Trail run1 2:00:30 16.69(7:13) 26.86(4:29) 279
  Road run3 1:12:33 10.46(6:56) 16.83(4:19) 61
  Turbo1 1:00:00
  Track 1 50:04 7.21(6:57) 11.6(4:19) 21
  Total9 7:54:30 57.27 92.16 489

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Sunday Feb 17 #

1 PM

Trail run (2hrsEasy/undulating) 2:00:30 intensity: (1:30:30 @2) + (30:00 @3) 26.86 km (4:29 / km) +279m 4:16 / km
shoes: Sense Ride

Out on the trails, lovely day for it and trails in really good condition! 3 hilly loops to try and get a bit more climb in, feeling fairly good pretty tired towards end probably more moderate heading back up to the house but still able to move pretty well. Little sore spot in left hip flexor which came and went.
Watch is on 30% battery so probably got one more day in it. Hopefully Conor posts that charger soon.
4 PM

Note

Strength Exercises

Saturday Feb 16 #

5 PM

Grass run (60’ easy ) 59:25 [2] 12.87 km (4:37 / km) +25m 4:34 / km
shoes: Speedcross pro 2

Laps of the field, used timex stop watch instead of GPS watch so that I can wear it for tomorrow’s long run so guessing distance and climb. Feeling fairly good but still a little tired. No real soreness anywhere though so that’s good.

Friday Feb 15 #

Note

Last night I managed to somehow sneak into the dinner at the main hotel with Marc Brown which started at 11pm and was rice potatoes and salad which I had two big plates full of. Got back to hostel at about 1am and had about 3 hours sleeps as bus to the airport leaves 6. Managed to sneak out pack up without waking room mate up and managed to put together a nice breakfast in the hostel with Scottish porridge oats boiled in a pan and some fruit and nuts about 5am. Calf feels better than it did at the end of the day yesterday. Unsure weather there’s anything to gain doing Podium 5k in two weeks, I think I might be able to find a few seconds if I really really went for it and the weather is good but I think it’l take a lot out of me and ultimately want to run well as well as possible at Trafford 10k so I think have to decide if it would be more beneficial doing another 5K or a good training session the week before Trafford.
5 PM

Turbo (60’ turbo ) 1:00:00 [2]

60’ turbo in the garage with podcast. Calf feeling way better. Left my watch charger in Armagh my roommate Conor, Thames Valley Harrier said he would send it to me which which was a relief but might not be able to use it to record distance of the runs over next few days.

Thursday Feb 14 #

7 PM

Road run (Warm Up) 26:18 [3] 5.67 km (4:38 / km) +14m 4:35 / km
shoes: #2 zoom fly white

20’ easy laps of the course with drills and strides.
8 PM

Road run race (Armagh 5K) 14:45 [5] 5.0 km (2:57 / km) +17m 2:54 / km
shoes: #2 zoom fly white

Very cheeky getting on the start line practically at the front with my foot on the actual start line and got away very well and found it way less chaotic than last year and was completely unimpeded for the whole race unlike last year.
Was running just off the leaders for first 80 meters or so before realising probably not a great idea to hold on too long.
First 2 laps felt really good and was thinking maybe I wasn’t running hard enough but it really hit me last 2 laps and struggled to really find that top gear and pick it up towards the end. With about 800m to go Noah came storming past, he always sets off relatively slow and had some really good negative splits ended up with 14:31!
Obviously dead chuffed with how the race went being 42 places up on last year being 22 seconds quicker and a 19 second PB! I think shows good progress!
Km splits on watch seem to be too quick, but looks fairly even with penultimate km being slowest again Km splits looking at video replay:
2’57’’
3’00’’
3’03’’
3’07’’
2’52’’

9 PM

Road run (Warm down ) 31:30 [2] 6.16 km (5:07 / km) +30m 5:00 / km
shoes: #2 zoom fly white

Warm down, felt awful after finishing, very rarely feel that bad after a hard training session, in fact probably haven’t been that bad after a race since this exact race last year! Numb legs that are threatening to cramp, spinning headache, gut feeling like it turned inside out. May need to work on fuelling strategy for 8:30pm races as same as last year I got about half a lap into my warm down and had to jump straight into a portable toilet. Makes for a miserable warm down but got sorted and did a bunch of laps with Zak Hanna which was cool.

Don’t notice when running but when walking and when I try to tense it I have a little sprain in left calf.

Pretty sure I was last runner to leave by the time I had finished jogging and had some snacks and jogged back up to the hostel.

Wednesday Feb 13 #

2 PM

Grass run (50' easy + strides) 50:50 [2] 10.93 km (4:39 / km) +25m 4:36 / km
shoes: Sense Ride

Laps of field, quite windy but the sun came out which was nice. Moving pretty well on the strides.

Tuesday Feb 12 #

2 PM

Track (Warm up) 20:35 [2] 4.47 km (4:36 / km) +9m 4:34 / km
shoes: #2 zoom fly white

Light, cold wind and rain. 10' on the road down to the track with another 10' round the track with some drills and strides.

Track (8 x 30''@5kmPace/60''Easy) 12:00 intensity: (8:00 @2) + (4:00 @5) 3.34 km (3:36 / km)
shoes: #2 zoom fly white

Did all efforts with wind behind me finishing in the home straight and jogging across for a minute to the other side to start again. Never pushing to hard and feeling like I was moving pretty well.

Track (Warm down) 17:29 [2] 3.79 km (4:37 / km) +12m 4:32 / km
shoes: #2 zoom fly white

Few minutes jogging round the track then back to the house up the road walking up the hill. Feeling fairly good.

Monday Feb 11 #

3 PM

Grass run (30'esy+HilSprints+30'easy) 1:01:08 [2] 13.07 km (4:41 / km) +78m 4:33 / km
shoes: Sense Ride

Cal joined me for a few laps of the field before heading over to do hill sprints on the road, moving pretty well and feeling good.
6 PM

Note

Strength exercises

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