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Training Log Archive: bexharding

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Running34 26:42:17 175.82(9:07) 282.95(5:40) 4982
  Strength and Conditioning4 3:05:00
  Orienteering1 1:18:12 6.77(11:33) 10.89(7:11) 267
  Total38 31:05:29 182.58 293.84 5249

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Friday May 31, 2013 #

3 PM

Running 50:24 [2] 7.95 km (6:20 / km) +237m 5:31 / km

Wednesday May 29, 2013 #

Note

Feeling rubbish tired and ill end of term??

Tuesday May 28, 2013 #

7 PM

Running 31:55 [2] 6.38 km (5:00 / km) +49m 4:49 / km

Feeling a little tired but excited to be home and wanting to gt back to training so easy run.

Monday May 27, 2013 #

Note

Packing up and needing a rest after finishing exams and driving all weekend for scottish champs

Sunday May 26, 2013 #

10 AM

Running 7:06 intensity: (26 @1) + (2:23 @2) + (2:33 @3) + (1:44 @4) 1.05 km (6:46 / km) +48m 5:30 / km
ahr:143 max:166

Warm up

Running 23:36 intensity: (6 @1) + (14 @2) + (29 @3) + (20:31 @4) + (2:16 @5) 3.51 km (6:43 / km) +110m 5:49 / km
ahr:171 max:182

Scottish relays - felt like I was running hard but distinctly average run hit all the controls except the last.

Saturday May 25, 2013 #

1 PM

Running 10:48 intensity: (21 @1) + (1:00 @2) + (4:32 @3) + (4:55 @4) 1.63 km (6:38 / km) +71m 5:27 / km
ahr:152 max:170

Warm up

Orienteering 1:18:12 intensity: (12 @1) + (10 @2) + (24:29 @3) + (50:46 @4) + (2:35 @5) 10.89 km (7:11 / km) +267m 6:24 / km
ahr:165 max:182

Scottish champs individual - started well but made a mistake at 6 and then probably lost time on the long leg.

Friday May 24, 2013 #

7 AM

Running 24:23 intensity: (15:00 @3) + (9:23 @4) 4.79 km (5:05 / km) +45m 4:52 / km

Tempoish run before last exam!!!!
5 PM

Running 27:58 intensity: (20:00 @2) + (7:58 @4) 5.32 km (5:15 / km) +55m 5:00 / km

Ran down to get the bus from Portobello

Thursday May 23, 2013 #

7 AM

Running 45:40 [3] 7.87 km (5:48 / km) +179m 5:13 / km

Morning run before last day of revision
5 PM

Running 30:21 intensity: (3:00 @1) + (20:00 @2) + (7:21 @4) 5.0 km (6:04 / km) +92m 5:34 / km

Hill reps very short ones last night before exams looking forward to finishing but also still working hard

Wednesday May 22, 2013 #

2 PM

Running 1:09:49 [3] 11.47 km (6:05 / km) +211m 5:34 / km

Longish easyish run

Tuesday May 21, 2013 #

7 AM

Running 27:23 [2] 4.8 km (5:42 / km) +36m 5:30 / km

Morning run felt stiff and very slow but helped later
1 PM

Running 13:13 intensity: (17 @1) + (2:35 @2) + (10:21 @3) 2.61 km (5:04 / km) +32m 4:46 / km
ahr:144 max:154

Warm up

Running 23:50 intensity: (16 @1) + (1:33 @2) + (3:09 @3) + (18:52 @4) 5.02 km (4:45 / km) +3m 4:44 / km
ahr:167 max:180

5* 1km
nice and fast well until the last one so I stopped after that.
finally like i'm almost back to normal running!!
C • good news 1

Running 20:13 intensity: (8:49 @1) + (4:29 @2) + (6:55 @3) 2.05 km (9:52 / km) +45m 8:53 / km
ahr:119 max:153

Monday May 20, 2013 #

Note

Stretching and core done today
3 PM

Running 1:04:23 [2] 11.18 km (5:46 / km) +221m 5:14 / km

Run over seat and round meadows tired and very humid

Sunday May 19, 2013 #

9 AM

Running 1:00:12 [3] 10.99 km (5:29 / km) +138m 5:09 / km

Just a run warm but ok easy peasy

Saturday May 18, 2013 #

12 PM

Running 57:04 intensity: (27:04 @2) + (30:00 @4) 10.88 km (5:15 / km) +104m 5:00 / km

Fartlek session

Friday May 17, 2013 #

12 PM

Running 11:35 [2] 1.94 km (5:58 / km) +40m 5:25 / km

Warm up

Running 33:19 [3] 4.48 km (7:26 / km) +225m 5:57 / km

Hills
3 sets of 3 different hills
1st really steep 1.40
then a kind of pendulum 50 sec up and then 50 sec down and back over was one rep.
3*2 minutes more runnable slope.

Running 17:45 [1] 3.04 km (5:50 / km) +36m 5:31 / km

Warm down

Thursday May 16, 2013 #

7 AM

Running 26:05 [2] 4.79 km (5:27 / km) +81m 5:01 / km

Morning run
4 PM

Running 52:47 [2] 9.21 km (5:44 / km) +200m 5:10 / km

Evening run

Wednesday May 15, 2013 #

7 AM

Strength and Conditioning 50:00 [1]

Plyo session
12 PM

Running 12:49 [1] 2.39 km (5:22 / km) +14m 5:12 / km

Warm up.

Running 24:15 [4] 5.0 km (4:51 / km) +2m 4:51 / km

Interval 5*1km shorter rest this week
ok times but no improvement on last time did the session struggling with getting breathing right.

Running 11:58 [1] 2.0 km (5:59 / km) +27m 5:36 / km

Warm down

Tuesday May 14, 2013 #

6 PM

Running 47:57 [3] 9.89 km (4:51 / km) +96m 4:37 / km

Monday May 13, 2013 #

11 AM

Strength and Conditioning 45:00 [1]

Non plyo session later than the 7am much nicer!
6 PM

Running 58:48 [3] 10.23 km (5:45 / km) +371m 4:52 / km

Hilly run

Sunday May 12, 2013 #

7 AM

Running 1:14:57 [3] 12.61 km (5:57 / km) +262m 5:23 / km

Run before breakfast and revision

Saturday May 11, 2013 #

12 PM

Running 58:17 [3] 10.55 km (5:31 / km) +161m 5:08 / km

Fartlek session

Friday May 10, 2013 #

10 AM

Running 53:29 [3] 8.28 km (6:28 / km) +222m 5:42 / km

Out on the hill

Thursday May 9, 2013 #

11 AM

Running 32:55 [1] 4.93 km (6:41 / km) +196m 5:34 / km

Not feeling fab this morning went out to test how i felt enjoyed my run felt tireder after
5 PM

Running 11:06 [2] 2.02 km (5:30 / km) +46m 4:56 / km

Warm up

Running 40:12 [4] 7.02 km (5:44 / km) +221m 4:57 / km

Hill reps 5*4.45 with about 4 mins rest

Running 13:00 [2] 2.0 km (6:30 / km)

Warm down actually felt alot better after this

Wednesday May 8, 2013 #

6 PM

Running 50:47 [3] 8.09 km (6:17 / km) +245m 5:27 / km

Run with the man on the hill

Tuesday May 7, 2013 #

10 AM

Running 18:13 [1] 3.37 km (5:24 / km) +45m 5:04 / km
ahr:140 max:152

Warm up

Running 24:20 [4] 4.92 km (4:57 / km) +19m 4:51 / km
ahr:164 max:178

Easy intervals just trying to feel strong

Running 10:04 [1] 1.64 km (6:08 / km) +17m 5:50 / km
ahr:140 max:150

Warm down

Monday May 6, 2013 #

7 AM

Running 34:08 [2] 6.37 km (5:22 / km) +61m 5:07 / km

Pre exam whiz

Running 34:08 [2] 6.37 km (5:22 / km) +61m 5:07 / km

Pre exam whiz
12 PM

Running 37:02 [4] 7.52 km (4:55 / km) +104m 4:36 / km

Post exam whiz

Sunday May 5, 2013 #

12 PM

Running 56:55 [2] 9.36 km (6:05 / km) +164m 5:36 / km

Again just to get out the door

Saturday May 4, 2013 #

11 AM

Running 57:51 [2] 10.49 km (5:31 / km) +128m 5:12 / km

Just to get out the door

Friday May 3, 2013 #

7 AM

Strength and Conditioning 50:00 [1]

Non plyo session
tired and tough day didn't run later bit of a relapse again not feeling great. Maybe early morning starts not great.

Thursday May 2, 2013 #

7 AM

Running 28:22 [3] 5.6 km (5:04 / km) +57m 4:49 / km

Morning run with finland map felt ok
6 PM

Running 35:00 [3] 7.18 km (4:52 / km) +93m 4:35 / km

Round the road round the seat

Wednesday May 1, 2013 #

7 AM

Strength and Conditioning 40:00 [1]

Plyo fairly easy and then core stuff lots of stretching!
3 PM

Running 45:55 intensity: (29 @1) + (3:08 @2) + (13:04 @3) + (25:42 @4) + (3:32 @5) 9.16 km (5:01 / km) +115m 4:43 / km
ahr:163 max:199

Fartlek session (feeling much better today - still not quite right but not nearly so exhausted as before)
Warm up then *3 min on 1min off all around blackford and hermitage very enjoyable well nice day and blackford looked nice hard work though.
Then jog back to the flat after fartlek

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