Training Log Archive: Murphy's lawIn the 7 days ending Dec 12, 2021:
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Sunday Dec 12, 2021 #
10 AM
Running 1:51:58 [3] 15.01 mi (7:28 / mi) +351m 6:57 / mi
Loop of windermere, clockwise Dubbs route with Sarah, then Rayrigg road loop to finish, very wet, but felt good..
4 PM
Weights 30:00 [3]
Deadlifts
2 sets with 5kg a side focusing on form
2 sets with 10kg a side
7 chin ups
3 sets of seated row
3 sets of lat pulldown
2 sets with 5kg a side focusing on form
2 sets with 10kg a side
7 chin ups
3 sets of seated row
3 sets of lat pulldown
Saturday Dec 11, 2021 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
20mins warm up and cool down
12 PM
Race 33:52 [3] 10.0 km (3:23 / km) +200m 3:05 / km
20mins warm up, 10k 33:52 3rd, 20min cool down, body feels good just still feel a little run down need to feel fresher before the next race, got detached at 8k and Tom the winner pushed on, tried to close the gap on Charlie but my legs went, think I'd have gone pretty well on a flat course today...
Friday Dec 10, 2021 #
10 AM
Running 55:07 [3] 6.85 mi (8:03 / mi) +221m 7:19 / mi
Rydal and Grasmere with Sarah
Thursday Dec 9, 2021 #
6 PM
Running 38:17 [3] 5.02 mi (7:38 / mi) +87m 7:14 / mi
Rayrigg road, felt good, pissing it down..5x12sec strides outside Ryans felt good..
Wednesday Dec 8, 2021 #
10 AM
Session / Tempo 1:11:16 [3] 9.59 mi (7:26 / mi) +138m 7:07 / mi
5x3mins at staveley felt great despite feeling rough the last few days, did odds at 5k pace and evens at 10k pace, session worked out really well was going to do six reps but thought it would be silly to push it... Pace was good 4:56, 5:08, 4:53 5:08, 4:52....
Really enjoy the sessions with mix pace or effort as don't seem to fuck you up as much...
Really enjoy the sessions with mix pace or effort as don't seem to fuck you up as much...
Tuesday Dec 7, 2021 #
Note
Feel much better but not going to run, as barely ate anything the last 36hours...
4 PM
Weights 30:00 [3]
1x10 squat with 10kg a side
1x10 squat with 15kg a side
2x5 squat with 20kg a side
3x10 leg extension
3x10 leg press
3x8 Hamstring curl
3x10 calf raises
1x10 squat with 15kg a side
2x5 squat with 20kg a side
3x10 leg extension
3x10 leg press
3x8 Hamstring curl
3x10 calf raises
Monday Dec 6, 2021 #
10 AM
Running 40:45 [3] 5.09 mi (8:00 / mi) +49m 7:46 / mi
Set pretty steady with Sarah, but felt really full like i needed to be sick, got worse throughout the day and ended being sick at about 6pm started to feel better after that but didn't eat anything all day managed to eat some grape and toast...