Training Log Archive: SpongeyIn the 7 days ending Nov 14, 2015:
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Saturday Nov 14, 2015 #
2 PM
Run 34:00 [2] 6.5 km (5:14 / km)
Jog
Drills
Stretches
Strides
Drills
Stretches
Strides
3 PM
Run 31:32 [5] 9.35 km (3:22 / km) +170m 3:05 / km
Braids xc
Kept something for the hill on the first lap. Then everything kicked off on the hill on the second lap. Worked hard and managed to eek out a gap over the hill
Kept something for the hill on the first lap. Then everything kicked off on the hill on the second lap. Worked hard and managed to eek out a gap over the hill
Run 49:00 [1] 8.65 km (5:40 / km)
Friday Nov 13, 2015 #
8 AM
Run 31:00 [2] 6.5 km (4:46 / km)
Run (plyos) 13:00 [3] 1.0 km (13:00 / km)
Roughly 400 foot contacts.
Using gradual hill and long set of steps
Using gradual hill and long set of steps
7 PM
Run 38:30 [2] 8.65 km (4:27 / km)
Gym 20:00 [0]
Core circuit x3
Thursday Nov 12, 2015 #
7 PM
Run (warm up and down) 48:00 [2] 11.0 km (4:22 / km)
Run 37:00 [4] 8.3 km (4:27 / km)
Threashold intervals
4x2km with 2mins rest
6.25 (172)
6.24 (174)
6.23 (176)
6.22 (176)
Felt very in control of the effort which was good but weather was foul, ran most of the session in a cag and 2 reps with my hood up and strind drawn tight.
Then 3x100m turnover to end 15,14,14
4x2km with 2mins rest
6.25 (172)
6.24 (174)
6.23 (176)
6.22 (176)
Felt very in control of the effort which was good but weather was foul, ran most of the session in a cag and 2 reps with my hood up and strind drawn tight.
Then 3x100m turnover to end 15,14,14
Wednesday Nov 11, 2015 #
8 AM
Run 31:00 [1] 6.8 km (4:34 / km)
into work
legs alright, bag heavy
legs alright, bag heavy
7 PM
Run 27:30 [3] 6.5 km (4:14 / km)
Run to and from the station
Orienteering 57:00 [3] 10.3 km (5:32 / km)
Fvo night o at Falkirk wheel.
Started poorly, had a strong middle section where I felt like I got the level of concentration right, and even took 2 good bearings
23mins of terrain running at the end as a top up
Started poorly, had a strong middle section where I felt like I got the level of concentration right, and even took 2 good bearings
23mins of terrain running at the end as a top up
Tuesday Nov 10, 2015 #
8 AM
Run 30:40 [2] 6.9 km (4:27 / km)
Wet and legs got loosened off
7 PM
Run 1:00:00 [2] 12.8 km (4:41 / km)
jogging to and from hills
8 PM
Run 44:00 [4] 12.0 km (3:40 / km)
Hilly fartlecks, ~ 4min efforts followed by same length recoveries at a fast cruise (repeat)
Monday Nov 9, 2015 #
6 PM
5-a-side football 1:00:00 [3] 6.0 km (10:00 / km)
Slightly unfair teams so did a lot of running to try to balance it out. Was stuffering by the end but still great fun
7 PM
Gym 1:10:00 [0] 1.0 km (1:10:00 / km)
rowing
upper body weight
single leg stuff
easing into so plyos
some squatting technique
core
upper body weight
single leg stuff
easing into so plyos
some squatting technique
core