Training Log Archive: Lewis T

Weather this morning was awful so I did some spinning on Bjorn's old spinning bike.

After spinning I did a Stength session. Started with ankles, then knee strength exercises. Then a load of stretching. Then finished off with some core work.

Easy run from the house.

I have been doing strength exercises for my ankles since monday but forgot to put it in. 20 minutes a day. Will put it in next weeks training.

Went for a hard threshold run from the club house. Decided that I would run the 10km track. Really nice undulating trial. Set my watch to give me 1km times.

1st - 5.05
2nd - 4.26
3rd - 4.39
4th - 4.42
5th - 4.10
6th - 4.19
7th - 4.48
8th - 4.30
9th - 4.24
10th - 4.00

Was pleased after the first one kept the min/km under 5. The slightly slower ones are ones which had hills in. Pushed it at the end to see if I could get a sub 3 minute km. Was really pleased with my speed and effort to push through the pain. The first 3km were the hardest but after that I was fine. I think in a 10km race which is flater with a good warm up I could get a sub forty time. Good hard session.

C • Good sesh 2

Did some stretching after my run and more when I got home. Also walked into the lake (cold) to the middle of my thighs to try and recover my legs.

Easy run from the house.

Orienteering training with Taby and Vallentuna OK. The map was a brown only map. Was really good training, made mistakes at the start but then got into it. Practised compass and it went well. It was to also concentrate on reading the contours.

Really easy run from the club house on the forest tracks. Afterwards I went for a swim.

Normal warm up and stretches afterwards.

Stockholm City cup 1. The race was in the old town of stockholm (Gamla stan). Was an ok race. Made 40 seconds of mistakes. 30 seconds lost going out of number six (I went back around the park but there was some stairs near the control which I didnt see until going past them. 10 seconds lost when I had to flip the map over because I couldnt find the start kite (should of tried to plan ahead. Didnt feel like I was running very fast, reckon on a good day I could of done a minute faster. There was like 900 people there alltogether so very busy for a small area. Ended up running 4km so was running 4.1min/km.

Intervals with the club. Did 4 times 4 minute reps with 3 minute recovery. 95% effort for the intervals and then for the recovery we had to keep heart rate at least at 70bpm. Was the toughest interval session I have done.

We ran the intervals along the 10km track from the club house so after the intervals me and Johan ran the rest of the way around the track. Afterwards jumped in the lake to cool off, was very refreshing. Still really nice weather, lets hope it stays.

Short run out to the lake and back after interval session. Did some drills before the intervals aswell.

Did a short interval session. 10 times 10 second intervals with a 10 second recovery inbetween each one. Repeated that three times with a two minute gap inbetween each one. Was really good and manage to keep the same pace throughout all of them. Covered 600 metres on each one. If you take away the time of the recovery,

Went for a nice run from the house. To the lake and then down along the side of the lake and then turned around and through Taby K. Then along the railway and then home. Really nice weather, not a cloud in the sky.

went to the club house to do some terrain intervals. Did eight times two minutes intervals with one minute recovery inbetween each one. Good session and then jumped in the lake afterwards.