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Training Log Archive: bexharding

In the 7 days ending Nov 28, 2010:

activity

time

miles

Running

9:35:02

55.9

(10:17)

89.96

(6:24)

2816

Strength and Conditioning

2:21:58

Circuits

1:09:25

Swimming

35:00

Total

13:41:25

55.9

89.96

2816

averages - rhr:45

2:34

0:00

» now

Sunday Nov 28, 2010 #

Running 1:44:54 [2] 14.56 km (7:12 / km) +320m 6:30 / km
ahr:138 max:177

Long run delayed to get out once it stopped snowing but it was still going 2 hours later so I just went so got a cold face but enjpyed my run until I got a bit lost around mortonhall. Had tight calves to begin with but good after 10 minutes, stretched them when I had finished. The snow made it fun and it wasn't so bad but hopefully won't last too long.

Saturday Nov 27, 2010 #

Running 1:01:52 [3] 7.4 km (8:22 / km) +372m 6:41 / km
ahr:159 max:223

Hill session with long hills. Ran over very slowly in the icy snow wasn't sure whether to or cycle over but wouldn't have been very warm had I cycled over so ran carfully. Did 3 hills up from the bottom of the bog half wau up the seat ended up being 4.50 in time and then rest was the run back down. Jogged back home from there.

Note
rhr:48

The perfect 10 stretching routine completed this evening.

Friday Nov 26, 2010 #

Strength and Conditioning 1:15:00 [3]
ahr:97 max:138 rhr:39

Normal warm up.
3*8 weight pick ups
3*8 BB bent over row
8,5,3,3,3 of BB squats and bench press
Cg pull ups
Rolling out and flexibility
As working in a 3 did ankle strengthening in between exercises.

Running 46:31 [2] 7.5 km (6:12 / km) +191m 5:30 / km
ahr:149 max:191

Was going to do hilld but tired after time trial and right hamstring was twangy. So went for an aerobic run. Very very cold but clear too got a good dose of vitmain D nice to run in the light.

Thursday Nov 25, 2010 #

Running 45:25 [2] 7.99 km (5:41 / km) +285m 4:49 / km
ahr:143 max:162 rhr:44

Morning run on the meadows very cold and no one else turned up but otherwise all fine.

Running 40:45 [2] 6.71 km (6:04 / km) +182m 5:21 / km
ahr:144 max:167

Warm up run and drills and strides*4 before time trial.

Running 17:02 [5] 3.95 km (4:19 / km) +95m 3:51 / km
ahr:176 max:184

4km time trial. Was horrific but good at the same time like a cross country race could work with Kirstin to make sure I was pushing and felt good but hill hard work a gradient you can run hard up!

Running 26:31 [2] 3.81 km (6:58 / km) +78m 6:19 / km
ahr:135 max:163

Warm down back home good chat with Kirstin by the time I was nearly home very tired though.

Wednesday Nov 24, 2010 #

Circuits 20:00 [1]
rhr:45

Warm up as per november warm up. Then got in early so could do my ankle exercises before we began.

Circuits 49:25 [3]
ahr:87 max:131

Circuits Nordic Hamstring curls 3*6, Turkish get ups 3*6, Med ball throws 3*6 and bent leg windscreens 3*12. Then 3 sets of low hurdle jumps and 3*8 BB squats. Then flexibility work and ladder work to loosen big toe stiffness.

Running 1:25:27 [2] 12.28 km (6:58 / km) +746m 5:20 / km
ahr:134 max:173

Long run with mum on Blackford and Braids. No taping and ni ankle niggles.

Tuesday Nov 23, 2010 #

Swimming 35:00 [2]
rhr:48

Morning swim. 10 lengths breast stroke. Then Pyramid type session alternating breast stroke and front crawl 1 length each then 2 lengths each then 3 lengths each up to 5 lengths each and then back down. Then 2 lengths breaast stroke to finish.

Running 19:01 [2] 3.07 km (6:12 / km) +129m 5:07 / km
ahr:163 max:176

Warm up for intervals jogging and drills.

Running 40:07 [4] 7.65 km (5:15 / km) +149m 4:47 / km
ahr:166 max:182

Same as usual and just felt really good this week the laps went quickly and running was flowing well felt like good style. 2*2.2km 3*1km then 6*strides. 8.41,8.53,4.02,3.56,3.50 90 sec recovery.

Running 9:14 [1] 1.54 km (6:00 / km) +49m 5:10 / km
ahr:143 max:153

Warm down after intervals. Feeeeling good.

Monday Nov 22, 2010 #

Running 4:13 [1] 0.88 km (4:48 / km) +38m 3:57 / km
rhr:48

Run to the gym, must have stopped my watch early...

Strength and Conditioning 1:06:58 [3]
ahr:104 max:147

Warm up as per november warm up.
Then 3 sets of 5 BB squats(55kg), body weight plus press ups, single leg drive, lateral walk over with BB, med balls slams, med ball chest putts, and pull ups.
Then core circuit at the end: turkish get ups, broom handle v sits and windscreens. Then did ankle work and roll outs.

Running 17:05 [1] 2.5 km (6:50 / km)
ahr:127 max:151

Run home from Gym

Running 56:55 [2] 10.12 km (5:37 / km) +183m 5:09 / km
ahr:140 max:164

Easy run with Hollie from DVC taped my ankle and it was fine, time passed very quickly and running felt easy.

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