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Training Log Archive: Chris98

In the 7 days ending Apr 7:

activity # timemileskm+m
  Grass run3 2:51:50 25.06(6:51) 40.33(4:16) 85
  Road run3 2:13:53 18.84(7:06) 30.32(4:25) 394
  Trail run1 2:00:00 13.71(8:45) 22.06(5:26) 579
  Turbo1 1:20:30
  Total8 8:26:13 57.61 92.71 1058
averages - sleep:8

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Sunday Apr 7 #

10 AM

Trail run (2 hours easy) 2:00:00 [2] 22.06 km (5:26 / km) +579m 4:49 / km
shoes: Sense Ride

Joined Craig Roberts for his Sunday run for the first hour and had a good catch up with him he's looking at going to Italy for the world masters mountain champs again and wondered if you were going as well.

Went through the woods up the steep part of the golf course up Cunswick then over Scout Scar down and up Nicks hill then went on my own for loop on the far side and back home a similar way.

Felt pretty rough today despite taking it very very slowly for the first hour, legs very much lacking their usual bounce and it might take a while to get used to the uneven terrain again!

Saturday Apr 6 #

12 PM

Road run (Warm up) 25:26 [2] 5.71 km (4:27 / km) +99m 4:06 / km
shoes: #2 zoom fly white

Lap of the course with some drills and strides.

Road run race (National 12 Stage ShortL) 15:51 [5] 5.0 km (3:10 / km) +48m 3:01 / km
shoes: #2 zoom fly white

16 seconds quicker than last year, and made up 11 places, felt fairly good and was able to work pretty hard so that was really good.

Crazy seeing Jake Smith and Ciaran run so fast something to aspire to! Talked to them about there group at Cardiff seems ridiculously good I think Jake Heyward is doing Carlsbad 5K today so that should be quick!
1 PM

Road run (Warm down) 32:27 [2] 7.0 km (4:38 / km) +127m 4:15 / km
shoes: #2 zoom fly white

Went out backwards to the long leg turn around point and back the same way. Legs feeling alright!

Friday Apr 5 #

5 PM

Grass run (50' easy + diagonals ) 50:44 [2] 10.95 km (4:38 / km) +27m 4:35 / km
shoes: Speedcross pro 2

Laps of the field, feeling fairly good moving very well on the diagonals.

Thursday Apr 4 #

8 AM

Grass run (60' easy + strides ) 1:00:46 [2] 13.33 km (4:34 / km) +25m 4:31 / km
shoes: Speedcross pro 2

Laps of the field, cold wind, started slow and ended up moving pretty quick towards the end quite unintentionally and strides were well quick.
5 PM

Note

Strength/activation exercises
5’ on bike
2 x 9 Bulgarian split squats with 10kg in each hand

3 x 6 weighted squats @ 50kg

Calf raises on leg press machine 2 x 8 @ no wight which is 25kg.

2 x 10 weighted ham bridge with 14kg

Lunge and twist up to knee drive + 5kg med ball raise.


Core exercises: Russian twists

30 secs double heel taps + 30’’ scissors + 30’’ double leg scissors

3 x 45’’ stir the pot

Side raises on Swiss ball with 5kg med ball

2 x 15 Upper ab crunch

2 x 10 Side plank with top leg runner + 10 dips

Wednesday Apr 3 #

10 AM

Road run (20'esy+6x300mHills+20'esy) 1:00:09 intensity: (55:09 @2) + (5:00 @5) 12.61 km (4:46 / km) +120m 4:33 / km
slept:8.0 shoes: Nike zoom fly

20' easy round Bangor to get to the hill coming up from the pier.
Felt pretty good. I was taking just over two minutes to jog back down and just under a minute to do the efforts, then took 3 minutes between the last three efforts which were getting quite a bit harder towards the top. But I felt like I was able to move pretty well. Slightly windy but managed to avoid the rain which was good. Quite tiring jogging back up to house afterwards but still feeling fairly good.

Tuesday Apr 2 #

Note
slept:8.0

3 PM

Grass run (60' moderate) 1:00:20 [3] 16.05 km (3:46 / km) +33m 3:43 / km
shoes: Sense Ride

Laps of the field, first 30' done on really nice ground but it started hailing for the last 20' and the ground started to get a bit churned up. Felt like I was moving pretty well, never really getting out of breath some good quality running.
Also pretty much finished first piece of coursework so one down 5 more to go!

Monday Apr 1 #

5 PM

Turbo (80’ turbo ) 1:20:30 [3]
ahr:126 max:152

In garage listening to a podcast, going up a gear every 5 minutes or so, quite easy for first 20 minutes at about 120 bpm and then progressing in intensity keeping at 130 bpm up to the 50 minute mark and then towards the 60 minute mark I was out the saddle and working quite hard then going down the gears last 20 minutes. Feeling fairly good.

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