Training Log Archive: Lewis TIn the 7 days ending Sep 22, 2013:
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Sunday Sep 22, 2013 #
Running 36:00 [4] 8.5 km (4:14 / km) +100m 4:00 / km
shoes: New Balance 1600
Got dropped off on the Setmurphy road and ran back. Soon got into a nice cruising pace.
Saturday Sep 21, 2013 #
Note
(rest day)
Down in Bramhall for my Uncles 70th
Friday Sep 20, 2013 #
Running 20:00 [3] 2.5 km (8:00 / km)
Went for a run but soon got a headache so turned around.
Thursday Sep 19, 2013 #
Orienteering 11:07 [5] 2.6 km (4:17 / km)
Park series on Mirehouse. Felt good but missed punched which was frustrating but thinking more about my threshold running at the moment.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Wednesday Sep 18, 2013 #
S&C 40:00 [3]
Core work: crunches, med-ball twists, v-sits, plank, side planks.
Strength work: Squats (4* 8), 5 chin ups between sets.
Strength work: Squats (4* 8), 5 chin ups between sets.
Running 20:00 [2] 3.2 km (6:15 / km)
1 mile on the treadmill before and then afterwards.
Tuesday Sep 17, 2013 #
Running 30:00 [3] 5.0 km (6:00 / km)
Run down to Simonscales lane, drill session and then run back.
Monday Sep 16, 2013 #
Note
Entered the Rab MM today. Not doing the OMM but wanted to do a MM and its in the backyard so might as well. Long score (7&6 hours). Its in two weeks so better get organised.
6 PM
Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
Running 55:00 [4] 13.0 km (4:14 / km)
Sams class session in Setmurphy.
Pyramid session: 5, 4, 3, 2, 1 (recovery half of the effort)
3*30 seconds flat out (1 min recovery)
5, 4, 3, 2, 1
Kept threshold pace throughout the pyramid session. Felt really good and worked well with Robin. We were pretty equal on the flat but was slightly quicker on the hills. Really enjoyed this session and looking forward to having this session every week.
Pyramid session: 5, 4, 3, 2, 1 (recovery half of the effort)
3*30 seconds flat out (1 min recovery)
5, 4, 3, 2, 1
Kept threshold pace throughout the pyramid session. Felt really good and worked well with Robin. We were pretty equal on the flat but was slightly quicker on the hills. Really enjoyed this session and looking forward to having this session every week.