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Training Log Archive: Chris98

In the 7 days ending Mar 3:

activity # timemileskm+m
  Grass run5 5:03:16 42.92(7:04) 69.08(4:23) 236
  Track 1 1:39:06 15.1(6:34) 24.3(4:05) 55
  Trail run1 1:36:34 13.24(7:18) 21.31(4:32) 222
  Grass session1 40:29 7.32(5:32) 11.78(3:26) 54
  Total7 8:59:25 78.58(6:52) 126.47(4:16) 567

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Sunday Mar 3 #

12 PM

Trail run (90' easy undulating trial) 1:36:34 [2] 21.31 km (4:32 / km) +222m 4:18 / km
shoes: Sense Ride

Cold rain making for soft slippery mud. Out and back twice over a 2 mile section which was less muddy and had two hills, turning round just before getting to the grumpy guys house who tells you that you can't run passed his house. Tried to keep it easy but had to keep it moving so that I didn't get too cold in the wind and rain but feeling fairly good no soreness.

Saturday Mar 2 #

11 AM

Track (Warm up) 19:40 [2] 4.4 km (4:28 / km) +15m 4:24 / km
shoes: Sonic RA pro

20' easy down from the house with 10' on the road and 10' round the track with drills and strides. Light rain which went away after first set of efforts and strong wind on back straight which picked up towards the end.

Track (6 x 90''@5kmPace/90''easy) 18:00 intensity: (9:00 @2) + (9:00 @5) 5.16 km (3:29 / km)
shoes: Sonic RA pro

Running around 500 metres on each rep and 300m for the recovery. Going pretty well. I was working but not having to exert myself too hard. They all seem to have been just under 5km pace.

Track (5' easy) 5:00 [2] 1.07 km (4:40 / km)
shoes: Sonic RA pro

Track (3km @ 10k Pace) 9:37 [5] 3.0 km (3:12 / km)
shoes: Sonic RA pro

Ran 7 and a half laps GPS watch giving some quite optimistic splits apparently going through 3km in 9 minutes! with 3'03'', 2'59'' and 2'58'' but I had stop watch on other wrist and in reality it was more like 3'09'', 3'15'', and 3'13'' tough going.

Track (5' easy) 5:00 [2] 1.05 km (4:46 / km)
shoes: Sonic RA pro

Needed this!

Track (10 x 1'@ 5k pace/ 1' easy) 20:00 intensity: (10:00 @3) + (10:00 @5) 5.0 km (4:00 / km)
shoes: Sonic RA pro

Running clockwise, covering about 300 meters on the efforts and then just jogging up and down the home straight in the recoveries. Much harder than the first set and a fair bit slower by looks of things averaging around 3'05'' pace apparently. Tried to stay out of head wind as much as possible but not much use. Tough session but think it was pretty good considering conditions.

Track (Warm down) 21:49 [3] 4.62 km (4:43 / km) +40m 4:32 / km
shoes: Sonic RA pro

Calfs feel like they've taken a beating so ran on the grass on inside and outside of the track for 10' before heading home on the road. Struggled up the hill, pretty tired now.

Friday Mar 1 #

3 PM

Grass run (60' easy + strides ) 1:00:54 [2] 13.35 km (4:34 / km) +45m 4:29 / km
shoes: Old sense ultras

Laps of the field after 9am-1pm sat in lectures. Nice to run in the sun again. Feeling pretty good and going well on strides.

Thursday Feb 28 #

10 AM

Grass run (80' moderate) 1:20:15 [3] 21.28 km (3:46 / km) +34m 3:44 / km
shoes: S/lab Ultra 2

Laps of the field. Cool light rain made ground a little muddy. Flowing pretty well felt like it went by fairly quickly. Top of glutes and lower back quite tight early on but loosened off. Started with a 4' km and worked down towards 3'45'' without forcing it and kept a pretty consistent pace throughout. Quality running, felt quite tired when I finished but perked up fairly quickly once I stopped.
5 PM

Note

Strength exercises.
Warm up lunge twists with knee drive.
Feeling a bit tired so kept squats light 2 x 16@12kg
Bulgarian split squats 2 x 11 @ 12kg
Swiss ball hamstring curls and bridges 2 x 10
Core stability exercises and body weight calf drills, want calf’s to be properly 100% before loading them I think just to stay on safe side.

Wednesday Feb 27 #

12 PM

Grass run (60’ Easy + Strides) 1:01:34 [2] 13.0 km (4:44 / km) +25m 4:41 / km
shoes: Speedcross pro 2

Laps of field in the freekishly warm weather. Drills felt a lot more powerful than usual when warming up and before strides. No pain when running but when tensing calf muscles are beat up after Chris’s soft tissue massage on them yesterday.

Tuesday Feb 26 #

7 AM

Grass run warm up/down (20’ Easy) 20:02 [2] 4.28 km (4:41 / km) +36m 4:30 / km
shoes: S/lab Ultra 2

Borrowed Callum’s garmin and went down just over a mile on the roads with the rest round Treborth playing fields.

Grass session (6x5’@10kpace/2’roll-on) 40:29 intensity: (10:29 @3) + (30:00 @5) 11.78 km (3:26 / km) +54m 3:22 / km
shoes: S/lab Ultra 2

Thought that with the nice weather the fields would have dried up but I was wrong as it was still soft and muddy but still runnable. Quite tough and felt pretty slow but it seems to have gone pretty well with efforts at about 5’17’’ mile pace and roll-ons at about 6’30’’ mile pace. Nasty little hill at the bottom of the lap which made it tough. And think it was fairly fast considering the ground.

Grass run (Warm down) 20:01 [2] 4.37 km (4:35 / km) +66m 4:16 / km
shoes: S/lab Ultra 2

Laps of Treborth for 8’ and then back up to house on the roads always tough getting up the hill to house. But very nice to get everything done early.

Monday Feb 25 #

3 PM

Grass run (60' easy + strides ) 1:00:30 [2] 12.8 km (4:44 / km) +30m 4:40 / km
shoes: Sense Ride

Laps of the field in the sun. Moving pretty well on strides. No bother when running or walking but both soleus's still quite sore to stretch.
5 PM

Note

S&C exercises

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