Training Log Archive: KrisIn the 7 days ending Oct 5, 2008:
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Saturday Oct 4, 2008 #
Running long 40:00 [3] 8.0 km (5:00 / km) +350m 4:06 / km
Went out aiming to be an hour but called it a day a bit early as it was horrible out there. Quite hilly.
Strength and Conditioning 30:00 [3]
Did some core strength stuff straight after run.
Thursday Oct 2, 2008 #
Running warm up/down 50:00 [3] 5.0 km (10:00 / km)
Right this warm up includes run down to harriers, (3km in 12 mins not really pushing it, all downhill). Then about 15 mins jog about while people decided if they wanted an indoors sesh or an outdoors one. Then about 10/15 mins of drills (lots of them) and indoors warming up.
Strength and Conditioning 20:00 [2]
A good ole bit of stratching and a very short circuit. They gunna build up through winter but it was hardly anything tonight.
Running intervals 20:00 [4] 2.5 km (8:00 / km)
Indoor track sesh. Working on form and short fast stuff. Thursday is my day for pure speed all through the winter now.
Did up downs on the track. 60m walk, 60m jog, 60m stride, 60m flat out. And we did 3 sets of 3 no rest between intervals. Actually quite difficult.
Did up downs on the track. 60m walk, 60m jog, 60m stride, 60m flat out. And we did 3 sets of 3 no rest between intervals. Actually quite difficult.
Wednesday Oct 1, 2008 #
Running intervals 1:00:00 [3] 8.5 km (7:04 / km)
Faartlek with Mark. Went down to Penard and out through three cliffs and round a bit, Basically slowly running and then sprinting to different things, like the top/bottom of hill, rocks, castle. Was a fun run, legs felt a bit dead at the end due to all the sprinting and uphill. Whole run was on sand but the only sandy hill to beat me was the last steep sandy one up to penard castle. Was absolutly dying so had to fast walk up a section of it. Did maybe 10/15 sprints in the run.
Tuesday Sep 30, 2008 #
Running warm up/down 45:00 [2] 6.0 km (7:30 / km)
Long long warm up. Ran down, then ran about giving people money and whatnot and then went into the proper bit with like drills and stuff.
Running intervals 30:00 [3] 2.0 km (15:00 / km)
Really easy session with harriers as first back.
50 sprint x 4
80 sprint x 3
100 sprint x 3
120 sprint x 2
all with jog round track inbetween.
Easy sesh but got legs going. Got my scedule for next few weeks aswell. Building up quite slowly, looking quite good.
50 sprint x 4
80 sprint x 3
100 sprint x 3
120 sprint x 2
all with jog round track inbetween.
Easy sesh but got legs going. Got my scedule for next few weeks aswell. Building up quite slowly, looking quite good.
Strength and Conditioning 30:00 [3]
Normal circuit but with lots
Monday Sep 29, 2008 #
Running warm up/down 10:00 [1] 2.0 mi (5:00 / mi)
Warm up and down in the rain.
Running race 15:00 [4] 4.0 km (3:45 / km)
First cross country race of the year. Was planning to take it steady but then one of the neath lads took it up from the start and I wasn't gunna be having that. I ended up pushing during the first two laps till I had a huge lead and then the last lap was easy. Tis a good way to run xc. Was about 4 km and about 15mins, I didn't wear a watch and didn't think to ask how far.
Cycling long 10:00 [0] 6.0 km (1:40 / km)
Just sat on the bike a bit as my legs still hadn't cooled down.
Strength and Conditioning 30:00 [3]
Did my circuit twice without stoppin between and then a few more sit ups afterwards