Training Log Archive: Charli

C • Ooooo 2

With the lovely g man. 3 games to 2 to him. He was hungover enough said.

Work to the river to pride park reverse. With penny, Amy n liza Quite stop starty
. Penny was sick due to sunburn and the bouncing bridge n liza is recovering from knee op. Amy tapering for 50mile race but 10 times the energy of the rest of us

800m w/u before long jump

2long jumps

Drills and strides before 100m



2laps before 3k

General running around

O and a distastorous 4x100

100m 15.4s

3km not as close to 12.30 as I'd like but still a 14sec pb. Was pretty warm like.

1.5 km steeplechase

I got a wet bottom

Clearly last and no way of changing so took it easy. Literally straight after the steeple

800 w/u
Some drills
8,4,8,4,8(except I pulled out at 4 - face was massively overheating),4,8,4,8
400 w/d

First half of session bit too fast for me n a guy called tom so we dropped form to our usual times for the second half while the third guy in our group got faster.

Usual darley park loop with penny and Amy

Had planned to do a sesh on the treadmill but you can't pay n play at goodwin gym so thankfully rachL had bought a spare cozzy and went for a swim. Slower than Fri as no goggles

Celebrating the wedding of Mr and Mrs parker!

Got a gym pass for soph's gym and dis a load of cardio, some weight machines and some situps and some planks and used the very weird powerplate

Relaxed post gym swim followed by sauna and jacuzzi. Lovely

stop press charli does runs on two consecutive days

AND I have plans for one tomorrow lunch

anyway dragged TB out for a run. along the canal to the Trent and back across the footpath catching the last of the daylight.

Lovely sunny morning in Lincoln.

Have entered the Derby 10k as part of my work's company team and put down 48min using a vdot from my 5k time trial (23.16) and have been panicing ever since that that was too optimistic so the aim of today was to try and run a paced race to run 48min

It turns out I can run quicker than that :-) was consistently 10secs under pace and went through 5k in 22:50 lost a bit of time taking on a drink between 5 and 6k but I was stupidly dehydrated so as was already up thought it would be allowed . Was relatively flat around the plateau with a bit of a climb towards the end. Need to learn to drink more before racing....


Edit: 71st woman 29th in f25-29 (gun time) 836 overall (chip time) out of 4561 runners

C • Awesome! 3

3 laps w/u

Drills and 2 progression laps

1 lap warm down

5k time trial

Bloody hard work was immediately down on my 23 target by lap 2 was 30secs down by 4k brought it back though with a very fast last lap

5secs of last 5km time trial end of jan disappointed not more but hey Ho

15mins on gym bike

1km on rower

All on treadmill in gym:

10mins w/u (10km/hr)

Intervals:
1min (12km/hr), 90secs (12.4km/hr), 2mins (12.8 km/hr), 90secs (12.4km/hr), 1min (12km/hr), 1min (12.8km/hr), 90secs (13.2km/hr), 2mins (13.6km/hr), 90secs (13.2km/hr), 1min (12.8km/hr)

after each interval was 90secs (6.5km/hr) walking recovery

5mins w/d (10km/hr)
1mins walking (6.5km/hr) cause I'm a sucker for rounding it up

Using the weight machine (two kinds of leg press and an hamstring curl thing)

Was running out of time so then chose to do a full set of stretching rather than some more weight machines