Training Log Archive: Lewis TIn the 30 days ending Sep 30, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||
Thursday Sep 29, 2016 #
Running 31:00 [3] 6.6 km (4:42 / km)
Quick lunchtime session. 2*9 min efforts, basically two stretches of the railway line. 1st - 2.25km 2nd - 2.43km. Picked up the pace on the last one without knowing as the wind was all over the spot. Tough little session.
Wednesday Sep 28, 2016 #
S&C 45:00 [3]
Gym with K. After the spin session we did some strength work. Med ball sets, wobble board set with med ball, 5*30 box jumps, 5*6 25kg lunges (on each leg). Good session and enjoying the new gym. Lots of equipment and lots of space too.
Cycling (Spin) 20:00 [3]
Spin with various efforts put in to make it more enjoyable.
Tuesday Sep 27, 2016 #
Running 1:00:00 [3] 13.6 km (4:25 / km)
Run out with Graham, good to get out running. Steady conversational pace feeling comfortable.
S&C 15:00 [2]
Stretching then rolling out my IT band post run
Monday Sep 26, 2016 #
S&C 1:00:00 [3]
FVO Circuits
Sunday Sep 25, 2016 #
Note
Wasn't feeling great Wedneday, day off work on Thursday washed out/chesty cough. Felt better on Friday, fully better by Saturday. Home Brewed all day today, easy gym session with K checking out our new gym in town. Back to it tomorrow with a easy week. Glad I took an extra day to recover
S&C 30:00 [3]
Tuesday Sep 20, 2016 #
Running 1:05:00 [4] 13.0 km (5:00 / km)
Session at Falkirk (Calendar Park). 12*1 min (1 min recovery). Fairly consistent session. Hitting between 310m and 320m per rep. Good to run in a group again, keeps you motivated throughout the session.
Monday Sep 19, 2016 #
S&C 1:00:00 [3]
FVO Circuits
Sunday Sep 18, 2016 #
Running 38:53 [5] 10.0 km (3:53 / km)
Scottish 10km. Wasn't sure of anything going into this. Decided to use it as more of a session than a race. Settled into a nice cruising pace for the first 5k, then just started to pick off people. Ran 40 seconds quicker for the second 5k which is promising for my speed endurance. Ended up 17th out 972. No where near as packed at the front as the Stirling 10k. Next road race is the Derwent 10 in November.
Running 25:00 [3]
Warm up with some drills.
Saturday Sep 17, 2016 #
8 AM
Running 29:00 [3] 5.3 km (5:28 / km)
Easy run round Kings Park before a day at the Davis Cup.
Friday Sep 16, 2016 #
Running 1:20:00 [3] 14.0 km (5:43 / km) +400m 5:00 / km
Easy run from Polmaise, Lewis Hill, then back via a little terrain running in Sauchie. Love my early finishes on a Friday. Means I can got running before the evening
Thursday Sep 15, 2016 #
Running 1:07:00 [3] 9.3 km (7:12 / km) +370m 6:01 / km
Hill session from the Uni. 4*5 mins (2 min recovery). Working on heart rate rather than pace as the hill was undulating. Aimed to hit 175bpm. Hard session but got it done.
Tuesday Sep 13, 2016 #
Running 1:07:00 [3] 13.5 km (4:58 / km) +260m 4:32 / km
Steady run after work. Out to the Wallace Monument via the Abbey, then down round the edge of the Uni, up the road to the Dumyat car park, down the road into the Uni, then along the Causeway. Good to get out and needed to after an afternoon that dragged at work
Monday Sep 12, 2016 #
Running 23:00 [3] 5.0 km (4:36 / km)
Lunchtime run
S&C 1:00:00 [3]
FVO circuits
Sunday Sep 11, 2016 #
Orienteering 1:40:00 [4] 13.5 km (7:24 / km) +250m 6:47 / km
WOLF Long
Running 15:00 [3]
Warm up
Note
Aim of the weekend was to enjoy the orienteering and to figure out what I need to work on. In short - a fair amount. Fitness being the main thing. I've lost all bounce in terrain and strength over the last two years. Frustrating because I wanted to push when I was orienteering well but had nothing more. My orienteering wasn't to bad, still got the basics but lacking the finish. A positive - no knee pain but fatigued after two races on Sat. Need to keep on top of that. Things can only get better....I hope.
Saturday Sep 10, 2016 #
12 PM
Orienteering 37:00 [3] 5.0 km (7:24 / km) +140m 6:29 / km
WOLF Middle.
Running 20:00 [2]
Warm up
4 PM
Orienteering 17:20 [3] 3.5 km (4:57 / km)
WOLF Sprint
Friday Sep 9, 2016 #
Running 58:00 [3] 10.0 km (5:48 / km) +530m 4:35 / km
Run from Alva after work - thought I'd check out Grahams test run up the valley. Set off easy up the switch back enjoying the view not thinking about setting a time. Carried on with this pace till the steam junction then thought I would up the pace a little to set a time for it anyways. 27 mins 33. Will do this route again to test my fitness and also use as a hard session.
Thursday Sep 8, 2016 #
Note
(rest day)
Wednesday Sep 7, 2016 #
Running 40:00 [3] 5.3 km (7:33 / km)
Easy run round Sauchie with K.
Tuesday Sep 6, 2016 #
Running 40:00 [3] 8.0 km (5:00 / km) +250m 4:19 / km
Run up Dumyat. Nice to get out on a hill, felt good trotting up, easy back down
Monday Sep 5, 2016 #
S&C 1:00:00 [3]
FVO session
Sunday Sep 4, 2016 #
Running 50:00 [2] 7.0 km (7:09 / km)
Easy run out with K to pick up a few things.
Saturday Sep 3, 2016 #
Note
Back from a week in Slovenia camping with K. Awesome week, beautiful country and hope to go back for some O there. A nice week rest from work which was needed. I've been flagging lately. We were both fairly active without trying to be. Hired bikes so we cycled and walked everywhere. One run out while K cycled alongside.