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Training Log Archive: Chris98

In the 7 days ending Mar 24:

activity # timemileskm+m
  Road run4 3:41:00 33.72(6:33) 54.26(4:04) 443
  Grass run3 2:41:44 21.36(7:34) 34.38(4:42) 105
  Turbo1 1:20:28
  Grass session1 18:11 3.11(5:51) 5.0(3:38) 25
  Total8 8:01:23 58.19 93.64 573

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Sunday Mar 24 #

12 PM

Road run (Warm up) 22:19 [2] 5.02 km (4:27 / km) +21m 4:21 / km
shoes: #2 zoom fly white

Lap of the course with some strides in front of the start line.

Road run (Northern 12 Stage LongLeg) 24:04 [5] 7.62 km (3:10 / km) +44m 3:04 / km
shoes: #2 zoom fly white

Stacked it first 20m but still had a fairly good race and team 3rd overall which is very cool.
1 PM

Road run (Warm down) 35:49 [2] 6.32 km (5:40 / km) +66m 5:23 / km
shoes: #2 zoom fly white

Lap with Josh then lap with Kashi very easy going.

Saturday Mar 23 #

5 PM

Grass run (50' easy + diagonals ) 50:15 [2] 10.45 km (4:49 / km) +27m 4:45 / km
shoes: Sense Ride

Laps of the field feeling quite heavy and lethargic but moving really well on the diagonals.

Friday Mar 22 #

4 PM

Road run (80' moderate) 1:18:48 [3] 20.04 km (3:56 / km) +151m 3:47 / km
shoes: Sense Ride

Lousy weather, cold, wet and windy after lousy day of lectures and meetings 9am-3pm but rehearsal of my presentation was well received so I feel that's a weight of my back!
Field pretty soggy so I went out of Bangor towards Y Felinheli on the main roads then back through Bangor on the high street with a little loop on the cycle track before heading back up through Bangor to get home. At some points I felt like I was moving really really well and like I was moving really effortlessly quite fast which was cool. Was very cold with the wind and rain.

Thursday Mar 21 #

12 PM

Grass run (60' easy + strides ) 1:00:52 [2] 13.14 km (4:38 / km) +27m 4:35 / km
shoes: Sense Ride

Laps of the field feeling okay moving well on strides.

Wednesday Mar 20 #

3 PM

Grass run (25' Easy warm up) 25:23 [2] 5.29 km (4:48 / km) +15m 4:44 / km
shoes: Salomon sense 6 SG

25' easy down to Treborth fields which been fenced off and dug up so was on the slightly smaller not as good pitches. Ground quite soft in places and quite overgrown with a 4 meter hill half way round but mostly pretty good.

Grass session (5km fartlek) 18:11 intensity: (9:00 @3) + (9:11 @5) 5.0 km (3:38 / km) +25m 3:33 / km
shoes: Salomon sense 6 SG

5km Fartlek: 90'' Fast / 90'' Roll-on
Laps of smaller playing fields at Treborth. Felt fairly good, able to work pretty hard. Not the best ground but still a good session I reckon. 6 Efforts and 6 roll ons.

Grass run (25' Easy warm down) 25:14 [2] 5.5 km (4:35 / km) +36m 4:27 / km
shoes: Salomon sense 6 SG

Laps of field then walking back home, proper warm sunny day.

Tuesday Mar 19 #

6 PM

Road run (60' moderate) 1:00:00 [3] 15.26 km (3:56 / km) +161m 3:44 / km
shoes: Nike zoom fly

Field muddy so headed out and around Bangor and over the menai bridge to Anglesey so cool in the dark. Never that out of breath and felt like I was moving pretty well without much exertion. Wasn't noticeable when running but glutes quite sore and lower back tight probably from sitting down all day working.

Monday Mar 18 #

11 AM

Turbo (80' turbo) 1:20:28 [3]
ahr:127 max:162

In the garage with radio 1, moving up the gears every 10' or so progressing easy-mod intensity and then a upped it a little and got out the saddle in highest gear from 56-60' and then slowly back down the gears for last 20'. Legs feeling good. Quite tight in lower back getting off the bike.
6 PM

Note

Larl jog to the gym with 6' on the bike and a few activation exercises. Bumped into Joe which was awesome, says he's looking at doing inter-counties fell!
Walking lunges with step up med ball up
3 x 8 weighted hamstring raises @ 10kg
3 x 8 Bulgarian split squats @ 16kg
2 x 6 Squats @ 40kg then 1 x 6 @ 60kg
Calf raises on leg press machine Worked up to doing 3 x 10 @ 50kg
Hammy curls on swiss ball managed 12 followed by 12 bridges felt good these have come on well!
Finished with core exercises.
Had a go at some drills on the way home felt pretty powerful.

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