Training Log Archive: Zan

In the 7 days ending Mar 4, 2018:

activity

time

miles

Running

6:46:30

46.9

75.48

Spinning

1:45:00

Core

33:00

Total

9:04:30

46.9

75.48

2:52

0:00

Running 2:29:00 [3] 20.0 mi (7:27 / mi)

Wonderful non-snowy 20 mile run taking in the sights of Attercliffe, the M1 and Meadowhall.

Running 1:03:00 [3] 8.4 mi (7:30 / mi)

Thick ice & snow - wore yak tracks.
15 tempo + endcliffe park run

Core 13:00 [1]

Note

Saw Dave re right hip. Usual issue - needed rotating.

Running 51:00 [3] 5.8 mi (8:48 / mi)

Early ponderosa 7, 5, 5, 3x1 min hills (circuits cancelled - snow)

Running (Home from work ) 15:00 [1] 1.5 mi (10:00 / mi)

Running 40:00 [2]

16km easy spin - cellar

Spinning 45:00 [3]

Spin 26km - 123454321 mins 30s rec, 3min 20/10 tabata

Running 47:30 [3] 5.1 mi (9:19 / mi)

Thick ice & snow, yak tracks. Crookes jog + 12 cross lane hills. R hamstring tight.

Spinning 1:00:00 [1]

30km easy spin cellar.

Core 20:00 [1]

Running 41:00 [3] 6.1 mi (6:43 / mi)

Icy fulwood rd. 3m tempo, 4 x 2 mins, 1m tempo. R hamstring very tight - coming from hip.