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Training Log Archive: dansell

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Running11 8:43:36 70.57(7:25) 113.57(4:37) 3430
  strength+conditioning4 1:10:00
  Rowing1 10:00
  Total11 10:03:36 70.57 113.57 3430
averages - sleep:7.4 weight:79kg

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MoTuWeThFrSaSu

Sunday Jan 26 #

3 PM

Running long 1:42:09 [3] 14.0 mi (7:18 / mi) +900ft 6:53 / mi

Saturday Jan 25 #

9 AM

Running tempo 18:40 [4] 5.0 km (3:44 / km)
slept:6.5

Took it easy. Right hip a little tight/sore after hard week. Stretched+foam-rolled + 30-min lie-down when I got home.

Running warm up/down 17:00 [2] 2.27 mi (7:30 / mi)

Sharp-ish there as I was running late. Jog-walked home as I felt v tired and a bit sore/tired
3 PM

Running race (Cross-country) 1:02:47 [4] 8.5 mi (7:23 / mi) +1000ft 6:39 / mi

Toiled on the first lap then found some form then toiled a bit more then finished really strong

Running warm up/down 15:00 [3] 1.76 mi (8:30 / mi)

Hard run to the station ~2hrs before then bit of jogging nearer the time. No warm down: wasn't sure if I'd manage!

Friday Jan 24 #

5 PM

Running 37:00 [2] 5.1 mi (7:15 / mi)
slept:8.0

Thursday Jan 23 #

2 PM

Rowing 10:00 [2]
slept:7.0

10' @ 1'57.9'' avg

Running warm up/down 21:00 [1] 2.71 mi (7:45 / mi) +130ft 7:25 / mi

strength+conditioning (Rehab) 5:00 [1]

8 PM

Running hills 25:00 [5] 3.12 mi (8:01 / mi) +500ft 6:57 / mi

4 x {50'', 40'', 30'', 30''} (j-d r.; 2'30'' r.)

Felt good. Form not there but stamina held up pretty well.

Running warm up/down 27:00 [1] 3.18 mi (8:29 / mi) +250ft 7:54 / mi

Wednesday Jan 22 #

2 PM

Running 53:00 [2] 7.0 mi (7:34 / mi) +200ft 7:22 / mi
slept:8.0 weight:79kg

strength+conditioning (rehab) 10:00 [1]

8 PM

strength+conditioning (core stability) 40:00 [3]

Running warm up/down 20:00 [1] 2.4 mi (8:20 / mi) +130ft 7:56 / mi

Tuesday Jan 21 #

12 PM

Running 36:00 [2] 4.8 mi (7:30 / mi)

7 PM

Running intervals (Road reps) 20:00 [5] 3.75 mi (5:20 / mi)

10 x 2' (1' r.)
Tooting Common paths

Running warm up/down 25:00 [1] 2.94 mi (8:30 / mi) +190ft 8:01 / mi

Monday Jan 20 #

4 PM

Running 44:00 [2] 5.93 mi (7:25 / mi) +130ft 7:16 / mi

strength+conditioning 15:00 [2]

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