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Training Log Archive: Csmith

In the 7 days ending May 12, 2018:

activity # timemileskm+m
  Running13 10:18:59 78.17(7:55) 125.8(4:55) 1962
  Swimming1 1:00:00
  Drills, strides 1 10:00
  Total14 11:28:59 78.17 125.8 1962

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SuMoTuWeThFrSa

Saturday May 12, 2018 #

10 AM

Running 22:21 [3] 5.0 km (4:28 / km) +23m 4:22 / km

legs feeling good again
7 PM

Running tempo 1:04:23 [4] 16.01 km (4:01 / km) +64m 3:57 / km

long tempo, huge pb over 16km.

Running warm up/down 9:39 [3] 2.02 km (4:47 / km) +7m 4:42 / km

Friday May 11, 2018 #

Swimming 1:00:00 [3]
(rest day)

Only the second time I've got above 90 lengths in this pool. Chuffed!!

Thursday May 10, 2018 #

11 AM

Running 27:20 [3] 6.0 km (4:33 / km) +33m 4:26 / km

Ready to race my first road mile tonight, catch is it's 160m climb straight up topping out at 25% grad :/
6 PM

Running warm up/down 2:37 [3] 0.5 km (5:14 / km)

Really poor organisation, took me 15-20 minutes just to collect my race bib, think the race has gotten bigger over the years and the organisers haven't kept up with growing numbers so I didn't have time for a good warm up at all which is definitely not ideal in a short race like this.

Running race (Mow cop killer mile) 8:41 [5] 1.6 km (5:26 / km) +168m 3:34 / km

Finished 11th so achieved the goal of top 15 but legs were getting stiff from 400 in due to not warm up but was passing runners most the way up and knowing it was only 1 mile just pushed on and got on with it I think a good warm up could have resulted in a time 10 seconds faster which would have got me up to 8th but oh well it is what it is.

Running hills 10:00 [4] 1.7 km (5:53 / km) +150m 4:05 / km

10 X 60sec

Running warm up/down 11:48 [3] 2.6 km (4:32 / km) +12m 4:26 / km

Wednesday May 9, 2018 #

9 AM

Running 22:15 [3] 4.3 km (5:10 / km) +15m 5:05 / km

Across the fields (long wet grass)
3 PM

Running warm up/down 4:28 [3] 0.9 km (4:58 / km)

Drills, strides 10:00 [3]

Working on being on my toes and being fast off the ground.

Running warm up/down 3:21 [3] 0.7 km (4:47 / km)

7 PM

Running warm up/down 27:18 [3] 6.05 km (4:31 / km) +15m 4:27 / km

Running intervals 34:06 [5] 8.0 km (4:16 / km) +10m 4:14 / km

5x1km (400)
2x400 (200)
on windy gravel trail about 3:45ish for the 1kms very slow but pace did creep up to 3:35 on the straight bits. would have been faster on a track but this is more relevant. I think??

Running warm up/down 24:02 [3] 5.01 km (4:48 / km) +19m 4:42 / km

Tuesday May 8, 2018 #

8 AM

Running 22:29 [3] 4.88 km (4:36 / km) +38m 4:26 / km

8 PM

Running 1:18:03 [3] 18.05 km (4:19 / km) +75m 4:14 / km

legs still recovering from two hard weekends but if there feeling good tomorrow will hit some intervals and get some speed in the legs before inter counties in two weekends.

Monday May 7, 2018 #

12 PM

Running 2:06:51 [3] 21.52 km (5:54 / km) +662m 5:07 / km

Lovely sunny day
8 PM

Running 24:25 [3] 5.0 km (4:53 / km) +38m 4:42 / km

Easy evening shake out with Chloe

Sunday May 6, 2018 #

6 AM

Running 22:02 [3] 4.65 km (4:44 / km) +14m 4:40 / km

1 PM

Running warm up/down 16:43 [3] 3.0 km (5:34 / km) +32m 5:17 / km

Running race (clough head fell race) 49:38 [4] 7.07 km (7:01 / km) +587m 4:58 / km

with shorts not being my strong point and with still feeling last weekend in the legs i was considering if to even run or not today but grinded it out on the tough uphill and took alot of places back on the down, the result of last weekend and today means my quads are smashed but was all good fun.

need to work on my steep climbing/power hiking

aim on pushing all the way through (more of metal thing to work on)

Running warm up/down 6:29 [3] 1.24 km (5:14 / km)

on tip toes due to killer blister

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