Training Log Archive: JubbyIn the 7 days ending May 11, 2012:
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Friday May 11, 2012 #
11 AM
Swimming (Pool session) 45:00 [3] 1.6 km (28:07 / km)
Pre race session.
500m warm-up
13 x 50m
500m warm-dn
500m warm-up
13 x 50m
500m warm-dn
Thursday May 10, 2012 #
7 PM
Running hills (Hill reps) 1:00:00 6.0 km (10:00 / km)
shoes: Walsh PB racer
Decreasing Hill reps for 30 mins. Jog back recovery.
Started at the top of the hill and decreased by 10m each rep.
Last rep all the way to the top and back down again.
15min warm up and down.
Started at the top of the hill and decreased by 10m each rep.
Last rep all the way to the top and back down again.
15min warm up and down.
Wednesday May 9, 2012 #
4 PM
Swimming tempo (Timed effort) 35:00 [4] 1.9 km (18:25 / km)
200m warm up
1600m TT
1500m - 26:21
1600m - 28:06
100m warm dn
1600m TT
1500m - 26:21
1600m - 28:06
100m warm dn
7 PM
Road Cycling (Turbo) 1:00:00 [2] 17.0 mi (3:32 / mi)
shoes: Trek Madonne 5.2
Easy turbo session - legs tired.
High cadence.
High cadence.
Tuesday May 8, 2012 #
10 AM
Swimming (Pool session) 1:20:00 3.0 km (26:40 / km)
400 warm-up (100 swim, 100 pull, 150 kick, 50 swim)
4 x 125
100 steady
4 x 300
100 steady
4 x 150
200 mix-stroke warm-dn
4 x 125
100 steady
4 x 300
100 steady
4 x 150
200 mix-stroke warm-dn
7 PM
Running intervals (Track session) 1:03:30 8.0 km (7:56 / km)
shoes: Saucony racing flats
Pyramid session
4 lap warm-up and drills
rep - time - rec
200 - 32 - 1:30
300 - 52 - 1:46
400 - 1:12 - 2:00
500 - 1:31 - 2:01
600 - 1:53 - 2:15
700 - 2:11 - 2:15
800 - 2:33 - 2:16
700 - 2:13 - 2:01
600 - 1:51 - 2:01
500 - 1:31 - 1:45
400 - 1:10 - 1:49
300 - 50 - 1:31
200 - 33
3 lap warm down and strectching
Felt like I was running much better tonight - up on the shoulder of Paul Adams on the shorter reps.
Hamstring pulled slightly on last 200 (iced when I got home) - just need to manage it and go a bit easy on short reps.
4 lap warm-up and drills
rep - time - rec
200 - 32 - 1:30
300 - 52 - 1:46
400 - 1:12 - 2:00
500 - 1:31 - 2:01
600 - 1:53 - 2:15
700 - 2:11 - 2:15
800 - 2:33 - 2:16
700 - 2:13 - 2:01
600 - 1:51 - 2:01
500 - 1:31 - 1:45
400 - 1:10 - 1:49
300 - 50 - 1:31
200 - 33
3 lap warm down and strectching
Felt like I was running much better tonight - up on the shoulder of Paul Adams on the shorter reps.
Hamstring pulled slightly on last 200 (iced when I got home) - just need to manage it and go a bit easy on short reps.
Monday May 7, 2012 #
8 AM
Running (Hill run) 56:00 [3] 6.0 mi (9:20 / mi)
shoes: Walsh PB racer
Nice run from Bradwell with Richard and Simon.
Sunday May 6, 2012 #
8 AM
Running (Steady run) 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Nike Vamaro
Early morning run to pick up the car
Saturday May 5, 2012 #
Note
Phil Harries wedding in Ashbourne
9 AM
Running intervals (Paarlauf) 32:30 7.0 km (4:39 / km)
shoes: Walsh PB racer