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Training Log Archive: Zan

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Running	24	19:18:31	140.67	(8:14)	226.39	(5:07)	2810
Core	7	2:10:00
Intervals	3	1:02:30	9.1	(6:52)	14.65	(4:16)
Cross Country Race	1	33:45	4.7	(7:11)	7.56	(4:28)
Stretching/rollering	2	25:00
Total	24	23:29:46	154.47		248.6		2810

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Saturday Feb 28, 2015 #

Running 54:40 [3] 6.6 mi (8:17 / mi) +120m 7:50 / mi

Thursday Feb 26, 2015 #

Running 57:00 [3] 6.8 mi (8:23 / mi) +150m 7:51 / mi

Core 10:00 [3]

Wednesday Feb 25, 2015 #

Running hills 40:00 [4] 5.0 mi (8:00 / mi) +350m 6:34 / mi

Steel bank hill reps - the other way along (Fulton - Palm) - felt significantly more of a mental struggle this way.
Fulton - 1.45, Duncombe - 1.13, Cromwell - 1.01, Hadfield/Burgoyne - 3.40, Cundy - 2.27, Hoole - 2.21, Industry - 2.17, Carr - 2.09, Freedom - 2.00, Palm - 1.22.

Running warm up/down 24:00 [3] 2.5 mi (9:36 / mi)

Tuesday Feb 24, 2015 #

Running 42:00 [3] 5.0 mi (8:24 / mi)

Easy hilly road run with Neil. Lacking energy - turns out that running at 7pm after only half a roll at 1pm doesn't work very well.

Monday Feb 23, 2015 #

Running 48:30 [3] 6.0 mi (8:05 / mi) +180m 7:24 / mi

Core 25:00 [3]

Sunday Feb 22, 2015 #

Running 1:00:00 [3] 6.5 mi (9:14 / mi)

Muddy jog with Neil around Trent Park.

Saturday Feb 21, 2015 #

Cross Country Race 33:45 [5] 4.7 mi (7:11 / mi)

National XC at parliament hill. My favourite course - hilly and about as muddy as it gets. Not feeling too bad, faded slightly between 3.5-4miles, a few people passed, but felt ok again for the last half mile and overtook on the descent (!) ending up 48th.

C • 48th 7

Running warm up/down 35:08 [3] 4.0 mi (8:47 / mi)

Friday Feb 20, 2015 #

Running (Jog & strides) 30:00 [3] 3.5 mi (8:34 / mi)

Wednesday Feb 18, 2015 #

Running 30:00 [3] 3.25 mi (9:14 / mi)

Tuesday Feb 17, 2015 #

Running hills 40:00 [4] 4.9 mi (8:10 / mi) +300m 6:52 / mi

Steel Bank Hills
Palm - 1.24, Freedom - 2.01, Carr - 2.11, Industry - 2.20, Hoole - 2.21, Cundy - 2.28, Hadfield/Burgoyne - 3.45, Cromwell - 0.58, Duncombe - 1.15, Fulton - 1.35

C • Good times! 2

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi) +100m 7:47 / mi

Monday Feb 16, 2015 #

Running 48:00 [3] 5.5 mi (8:44 / mi) +150m 8:03 / mi

Sunday Feb 15, 2015 #

Running 1:12:00 [3] 7.5 mi (9:36 / mi) +200m 8:52 / mi

Easy run round Houndkirk, Burbage and Stanage.

Saturday Feb 14, 2015 #

Running 1:12:00 [3] 10.0 mi (7:12 / mi) +200m 6:47 / mi

Rivelin Road, up Wyming Brook, back along Redmires Road (went a bit faster on the last 3 or 4 miles - ave 6.35s).
Wore new garmin - being able to see my pace made me a bit competitive ... not sure that's a good thing.

Core 30:00 [3]

Friday Feb 13, 2015 #

Running (early rivelin) 42:00 [3] 5.0 mi (8:24 / mi)

Wednesday Feb 11, 2015 #

Running (feeling tired) 25:00 [3] 3.0 mi (8:20 / mi)

Tuesday Feb 10, 2015 #

Intervals 26:00 [3] 3.8 mi (6:50 / mi)

5(1.5), 3(1), 1(2) mins
X 3 (although skipped the last 1)
Muddy endcliffe park intervals with ShUOC.

Running warm up/down 42:00 [3] 5.0 mi (8:24 / mi)

Ran from work to and around endcliffe, then home after.

Monday Feb 9, 2015 #

Running 47:40 [3] 5.8 mi (8:13 / mi) +180m 7:30 / mi

Easy run up redmires, down crimicar, up tom, back down redmires.

Core 25:00 [3]

Sunday Feb 8, 2015 #

Running 1:02:49 [3] 8.9 mi (7:03 / mi) +260m 6:28 / mi

Neil dropped me off at Oughtibridge then I ran along the TPT to Penistone where he'd driven and parked by the Tesco, surprisingly undulating for a railway line.

Stretching/rollering 15:00 [3]

Saturday Feb 7, 2015 #

Intervals tempo (Ladybower) 20:00 [4] 3.3 mi (6:04 / mi)

2 x 10 mins, 5 mins recovery.

Running warm up/down (Ladybower) 33:00 [3] 4.4 mi (7:30 / mi)

Stretching/rollering 10:00 [3]

Friday Feb 6, 2015 #

7 AM

Running 25:00 [3] 3.0 mi (8:20 / mi)

Core (& theraband) 15:00 [3]

Wednesday Feb 4, 2015 #

Running (Dark peak road run) 1:18:44 [3] 10.57 mi (7:27 / mi) +300m 6:51 / mi

Tuesday Feb 3, 2015 #

Running (Icy roads) 50:00 [3] 6.0 mi (8:20 / mi) +200m 7:33 / mi

Core 15:00 [3]

Including theraband exercises.

Monday Feb 2, 2015 #

Intervals 16:30 [4] 2.0 mi (8:15 / mi)

Thick snow long reps on the sportsman field. 3 x 1 lap - 5.30 each. Hard going in the snow.

Running warm up/down 32:00 [3] 4.25 mi (7:32 / mi)

24 min warm up & 8 min warm down with Neil on redmires road which had been cleared and free of ice. Loving road running after all the snow this week, going faster on the warm up/down than the intervals!

Note

2 theraband exercises.

Sunday Feb 1, 2015 #

Running (Ladybower, snow) 49:00 [3] 5.7 mi (8:36 / mi) +120m 8:04 / mi

Core 10:00 [3]

Note

2 theraband exercises.

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