Training Log Archive: Lewis TIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Running 3:34:00 [3] 26.0 km (8:14 / km) +850m 7:04 / km
OMM training in the Goyt Valley with Tom. Very wet day. Mix run of terrain, paths and Bogs.
Saturday Sep 29, 2012 #
Running 18:24 [3] 5.0 km (3:41 / km)
Platt Fields park run. I was feeling sore from the last couple of days. Set off well and got into the same pace I was doing my threshold intervals on Monday. Ended up running with this girl all the way. Felt comfortable apart from the track parts when I was slipping about in the mud. The last 50 metres I started to gip and I stopped 1m short of the line to be sick. They clocked me in at 18.35. The girl came past me at the end and found out that she was 14, depressing!! Oh well a good winter time set.
C • lol 1
8 AM
Running warm up/down 30:00 [3]
Run to and from Platt Fields. Some easy strides beforehand and some stretching afterwards.
Friday Sep 28, 2012 #
Note
(rest day)
Climbing 45:00 [3]
First climbing session. Hard work. Just trying out routes on the bouldering wall
Thursday Sep 27, 2012 #
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
Warm up/down.
Running tempo 27:30 [4] 6.9 km (3:59 / km)
Tempo run. Upper Brook street, past Fallowfield, then a loop of some roads and then through Platt Fields, Birchfields and back to the house. Felt good all the way. Had to stop for crossing roads a few times which got me out of my rhythm. Did this session because the uni weren't meeting this week.
Wednesday Sep 26, 2012 #
Running 45:00 [3] 8.0 km (5:38 / km)
15 mins from the station to the track. 15 mins back to the station and 15 mins from Levenshulme station to my house.
Running (Drills) 30:00 [3]
Ran through some drills with Jackie.
S&C 20:00 [3]
Tuesday Sep 25, 2012 #
6 PM
Running 32:00 [3] 6.2 km (5:10 / km)
Run out through Birchfield and some laps of platt fields and back. Struggled to get out of the door but pleased I went out.
Monday Sep 24, 2012 #
Running intervals 22:00 [3] 5.15 km (4:16 / km)
Intervals at Birchfields park.
4*4min/90 second recovery. Active recovery at a very slow jog because it was wet and cold. Hit each rep at 1.1km each (3:38min/km). Pleased with the session and enjoyed it too. Should be similar conditions underfoot for the XC races (waterlogged and muddy). Found it hard on my own but pleased with how I did.
4*4min/90 second recovery. Active recovery at a very slow jog because it was wet and cold. Hit each rep at 1.1km each (3:38min/km). Pleased with the session and enjoyed it too. Should be similar conditions underfoot for the XC races (waterlogged and muddy). Found it hard on my own but pleased with how I did.
6 PM
Running warm up/down 18:00 [3] 3.1 km (5:48 / km)
Warm up with some drills and warm down afterwards.
Sunday Sep 23, 2012 #
11 AM
Running 30:20 [3] 5.9 km (5:08 / km)
Run from the house. Through Birchfield Park, then over Wilmslow road and did some loops in platt fields park and then back. Nice run, felt abit sluggish to start with but was expecting that after this week.
Friday Sep 21, 2012 #
Football 45:00 [4]
Five a side with Dan and some other people. Felt ok. Good speed and agility work. Looking forward to training again.
Monday Sep 17, 2012 #
Note
No running this week for freshers week. Start running again on sunday I think. Going to try doing 10 mins of ankle work a day before breakfast.
10 AM
S&C 10:00 [0]
Different ankle work with Band, wobble board and simple 1 legged exercises.
Sunday Sep 16, 2012 #
7 AM
Running 1:00:00 [3] 11.0 km (5:27 / km)
Early morning run. Last 3km of the run along the railway line was a progression run. Started at just under threshold, then threshold and then just over threshold (each one for 1km). Reckon I could of pushed slightly harder on each one.
Saturday Sep 15, 2012 #
Running 53:00 [3] 10.0 km (5:18 / km)
Run out with the lads. Made the hills the hard efforts. Ran one section at threshold, didnt have any kick in my legs after yesterday. Nice run out though.
Friday Sep 14, 2012 #
Cycling 15:00 [3]
Cycled to Picadilly station to get my train to Crewe.
Running 21:00 [4]
Lactate test on the treadmill.
3 min reps starting at 10km/hr and going up to 17km/hr.
Last 90 secs of each rep I had to breath into a tube and at the end of each rep my blood was taken.
3 min reps starting at 10km/hr and going up to 17km/hr.
Last 90 secs of each rep I had to breath into a tube and at the end of each rep my blood was taken.
Running 7:45 [5]
VO2 max test on the treadmill.
Ran on the treadmill at 14km/hr and after each minute the incline increased a certain %. Managed to push hard at the end and pleased with how I did.
Ran on the treadmill at 14km/hr and after each minute the incline increased a certain %. Managed to push hard at the end and pleased with how I did.
6 PM
Running 36:00 [3] 6.0 km (6:00 / km)
Nice run along the old railway line with Tom and Pete.
Thursday Sep 13, 2012 #
Note
Moving into my new house in Manchester
Wednesday Sep 12, 2012 #
Running 45:00 [3]
Nice easy run with Paul from the hostel around Castle Crag. Last run in the lakes for a while. Langdale Horseshoe fell race next!
Tuesday Sep 11, 2012 #
Running 30:00 [3]
Sunday Sep 9, 2012 #
9 AM
Running 4:22:00 [5] 32.0 km (8:11 / km) +2100m 6:10 / km
Mountain Trial
Set off well with good routechoices to number 1, 2 and 3. Lost about 7 mins on number 4. Number 5 was fine. Lost time on number 6 due to routechoice. Found a good trod going round Knott Rigg but it soon ran out. Had to bash through braken and then I struggled on the climb up to the col at Sail. Lost sometime stod about 50 metres from the control. Started to hit the wall and took the trod around Outerside and then climbed up to the control. Then just pushed to the next control and then stumbled down the track to the finish. Found the race tough but really enjoyed. Good training for the OMM.
Set off well with good routechoices to number 1, 2 and 3. Lost about 7 mins on number 4. Number 5 was fine. Lost time on number 6 due to routechoice. Found a good trod going round Knott Rigg but it soon ran out. Had to bash through braken and then I struggled on the climb up to the col at Sail. Lost sometime stod about 50 metres from the control. Started to hit the wall and took the trod around Outerside and then climbed up to the control. Then just pushed to the next control and then stumbled down the track to the finish. Found the race tough but really enjoyed. Good training for the OMM.
C • OMM 1
Thursday Sep 6, 2012 #
Orienteering 18:46 [3] 2.6 km (7:13 / km)
WCOC park race at Maryport. First sprint in a while. Felt good at my steady pace.
Wednesday Sep 5, 2012 #
Running 28:00 [3] 4.8 km (5:50 / km)
shoes: New Balance 100 Minimus
Nice run out with Doug.
Tuesday Sep 4, 2012 #
Cycling 1:45:00 [3] 37.0 km (2:50 / km)
Cycled to work then cycled down the valley to meet Doug, Maria and Jenny for a walk up Catbells.
Monday Sep 3, 2012 #
Running 22:15 [3] 4.6 km (4:50 / km)
shoes: New Balance 100 Minimus
Trying out my new road shoes. Took ten mins to warm up. Quads feeling a little tender after Saturdays race. Got into a comfortable pace and increased it for the last kilometre. Its been a while since I have done a full run on hard surfaces. Felt good in my new shoes.
Saturday Sep 1, 2012 #
Running 2:08:00 [3] 17.0 km (7:32 / km) +1530m 5:12 / km
shoes: Invo8 X-Talons
Grisedale Horseshoe Fell race. Jonny turned up which was good. Set off feeling ok, then hit the first hill and didnt feel great. Once I hit the top of Catstye Cam I got into my running and pushed from there. Nearly ended up in Thirlmere but someone shouted me back (was to busy drinking). The decent down to Grisedale Tarn was good. Then took the lower route to St Sundays Crag, lost about 1 minute here because a guy I was with ended up ahead. Pushed well to the top. The decent of St Sundays was tough but got a good line. Was slow along the path and up the start of the last climb (killer) but then the first woman caught me and I decided to push it. Ended up going past two people on the way up. Was catching another person on the flat track into the finish but I tripped and cramped up. Finished 14 mins quicker than last year. I never caught Jonny after he got away from me on the first climb. He beat me by just under 5 mins, good racing by him. Good little warm up for the Mountain Trial next week (16 miles with 7000ft of climb!)