Training Log Archive: UltraJaneyIn the 7 days ending Dec 31, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Dec 31, 2016 #
9 AM
parkrun (Telford parkrun) 26:58 [3] 3.12 mi (8:39 / mi)
slept:7.0 shoes: Scott Kinabulu
Telford parkrun
Distance: 5K
Start: 9am
The first time I have done this parkrun and did so because I am reporting on it for RunABC Midlands.
Time: 26:58
PB!
Faster than at Hanley the week before but this course is flatter and faster.
Distance: 5K
Start: 9am
The first time I have done this parkrun and did so because I am reporting on it for RunABC Midlands.
Time: 26:58
PB!
Faster than at Hanley the week before but this course is flatter and faster.
4 PM
Regeneration 1:04:22 [1] 5.01 mi (12:50 / mi) +50m 12:27 / mi
slept:7.0 shoes: Inov-8 X-Talons 212
Regeneration Run
1 hour 4 mins
Off-road - mainly farm tracks, grass, mud and a small section of road.
Aimed for a faster cadence this time.
5 miles.
1 hour 4 mins
Off-road - mainly farm tracks, grass, mud and a small section of road.
Aimed for a faster cadence this time.
5 miles.
Friday Dec 30, 2016 #
3 PM
Regeneration (with 6 Hill Reps (end)) 1:00:19 [1] 5.0 mi (12:04 / mi) +75m 11:32 / mi
slept:9.0 shoes: Inov-8 Terraclaw
Regeneration Run with 6 hill reps
These were near the end - 10 second bursts with 2 minute recoveries in between.
Actually went out when it was light so didn't need a head torch for a change.
These were near the end - 10 second bursts with 2 minute recoveries in between.
Actually went out when it was light so didn't need a head torch for a change.
Thursday Dec 29, 2016 #
REST DAY 1 [1]
slept:9.0 (rest day)
Rest Day
I'm fine healthwise, my cold has gone and I have eased back into training.
The joys of self-employment as in it's difficult to take much time off so back to the grind with client work. Hence no trip/s over to Wales this week. Quite a bit of work today plus a few other matters meant no training so I took this as a rest day.
Need to clean the diet up now...too much naughty food at times.
I'm fine healthwise, my cold has gone and I have eased back into training.
The joys of self-employment as in it's difficult to take much time off so back to the grind with client work. Hence no trip/s over to Wales this week. Quite a bit of work today plus a few other matters meant no training so I took this as a rest day.
Need to clean the diet up now...too much naughty food at times.
Wednesday Dec 28, 2016 #
4 PM
Steady Run 1:00:04 [1] 5.27 mi (11:24 / mi) +123m 10:38 / mi
slept:9.0 shoes: Inov-8 Terraclaw
Steady Run
1 hour
Multi-terrain
Lovely pale winter light, frosty trails and fog - still light (just!) but needed a headtorch near the end.
Ran at a faster pace than my endurance runs, at least a minute faster. Managed 8.30 to 8.50 on one stretch of road (couldn't avoid it). My garmin shows an average of 11.15 min/miling but the majority of this run was done at 9.50 to 10 min/miling possible 10.30.
Ran up all the hills.
1 hour
Multi-terrain
Lovely pale winter light, frosty trails and fog - still light (just!) but needed a headtorch near the end.
Ran at a faster pace than my endurance runs, at least a minute faster. Managed 8.30 to 8.50 on one stretch of road (couldn't avoid it). My garmin shows an average of 11.15 min/miling but the majority of this run was done at 9.50 to 10 min/miling possible 10.30.
Ran up all the hills.
Tuesday Dec 27, 2016 #
3 PM
Regeneration (with 8 strideouts) 1:00:18 [1] 4.75 mi (12:42 / mi) +79m 12:04 / mi
slept:9.0 shoes: Inov-8 X-Talons 212 Precision
Regeneration Run including 8 x 10 second strideouts with 2 minute recoveries in between.
All on local trails - Bishopswood which is only 5 minutes from where I live.
Ended up climbing over/under logs - good fun and fighting my way through brambles - not quite good fun.
I am a week behind due to taking 5 days off from running and training in general last week due to illness. So easing back in with last week's schedule.
Hope that makes sense but let me know if you want me to do something different.
All on local trails - Bishopswood which is only 5 minutes from where I live.
Ended up climbing over/under logs - good fun and fighting my way through brambles - not quite good fun.
I am a week behind due to taking 5 days off from running and training in general last week due to illness. So easing back in with last week's schedule.
Hope that makes sense but let me know if you want me to do something different.
Monday Dec 26, 2016 #
6 PM
Run - Specific Endurance (90 minutes) 1:30:40 [0] 8.0 mi (11:20 / mi) +139m 10:45 / mi
slept:9.0 shoes: Inov-8 X-Talons 212
Steady Run - 90 minutes (1 hour 30)
Realised afterwards that there should have been an extra 15 minutes at a fast pace added onto this so will do that next time. Still it was a good run after 5 days off last week due to a cold.
No knee problems or any other niggle.
Ran on multi-terrain (undulating): fields, tracks, footpaths, mud, lanes and trails. Quite a few hills included. Ran the last 5 to 10 minutes as a faster pace.
The entire run was a minute faster than the Specific Endurance and Regeneration Run.
Realised afterwards that there should have been an extra 15 minutes at a fast pace added onto this so will do that next time. Still it was a good run after 5 days off last week due to a cold.
No knee problems or any other niggle.
Ran on multi-terrain (undulating): fields, tracks, footpaths, mud, lanes and trails. Quite a few hills included. Ran the last 5 to 10 minutes as a faster pace.
The entire run was a minute faster than the Specific Endurance and Regeneration Run.
Sunday Dec 25, 2016 #
parkrun 28:21 [0] 3.12 mi (9:05 / mi)
slept:7.0 shoes: Scott Kinabulu
Hanley parkrun - special Christmas Day run plus I was reporting on this for RunABC Midlands.
Ran dressed as a turkey - again!
A bit slower than the day before. My time was 28:21. Nothing to write home about but better than my 2015 time.
Hanley is an undulating course so a good training run although going at speed on tarmac isn't my favourite. Rather be on the trails.
Did a half mile warm up so 3.5 miles in total.
Ran dressed as a turkey - again!
A bit slower than the day before. My time was 28:21. Nothing to write home about but better than my 2015 time.
Hanley is an undulating course so a good training run although going at speed on tarmac isn't my favourite. Rather be on the trails.
Did a half mile warm up so 3.5 miles in total.