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Training Log Archive: Csmith

In the 7 days ending Jan 28, 2017:

activity # timemileskm+m
  Running4 3:25:06 29.23(7:01) 47.04(4:22) 170
  Swimming2 1:15:00
  Stretching etc.5 1:10:00
  Core1 12:00
  Total6 6:02:06 29.23 47.04 170

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Saturday Jan 28, 2017 #

Stretching etc. (Rolling ) 10:00 [3]

Friday Jan 27, 2017 #

Swimming 30:00 [4]

Stretching etc. (Rolling ) 10:00 [3]

Thursday Jan 26, 2017 #

Running tempo 15:15 [4] 4.12 km (3:42 / km)

Went out way to quick which was so silly of me need to not do that next time!

Running warm up/down 3:27 [2] 0.73 km (4:44 / km)

Running warm up/down 3:46 [3] 0.8 km (4:42 / km)

Running intervals (8x400m with 60s rest) 10:50 [5] 3.2 km (3:23 / km)

Laps in seconds (90,83,82,79,80,83,81,72)

Stretching etc. (Rolling ) 10:00 [3]

Wednesday Jan 25, 2017 #

Running long 1:13:01 [4] 16.3 km (4:29 / km) +78m 4:22 / km

Steady pace, been working on cadence this week to make my runs more efficient was averaging around 180 steps per min which is optimal, felt strong and kept a constant pace which was the plan.

Stretching etc. (rolling) 20:00 [3]

Monday Jan 23, 2017 #

Running warm up/down 7:12 [3] 1.6 km (4:30 / km)

Running (Drills) 10:07 [4] 1.53 km (6:37 / km)

Running 37:57 [4] 8.66 km (4:23 / km) +50m 4:16 / km

Run round alsager, alot more hilly only small inclines but alot of them along the way.

Core 12:00 [4]

Sunday Jan 22, 2017 #

Running 43:31 [4] 10.1 km (4:19 / km) +42m 4:13 / km

Swimming 45:00 [4]

Stretching etc. (rolling) 20:00 [3]

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