Training Log Archive: CharlWardIn the 7 days ending Aug 10, 2014:
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Sunday Aug 10, 2014 #
Running race 39:52 [5] 10.06 km (3:58 / km) +49m 3:52 / km
Elloughton 10k.
Good weather up till 7k, then the rain and wind started. 19:30 at half way so believed a pb was possible and the km markers had me convinced of a sub 38 finish. However they must have been very wrong and was very confused to finish in just under 40.
Good weather up till 7k, then the rain and wind started. 19:30 at half way so believed a pb was possible and the km markers had me convinced of a sub 38 finish. However they must have been very wrong and was very confused to finish in just under 40.
Running warm up/down 34:16 [2] 6.1 km (5:37 / km) +30m 5:29 / km
WU/WD
Saturday Aug 9, 2014 #
Running 24:24 [3] 4.71 km (5:11 / km) +28m 5:02 / km
Everthorpe
Friday Aug 8, 2014 #
Running 22:47 [2] 4.33 km (5:16 / km) +28m 5:06 / km
Back home, Golf Course.
Thursday Aug 7, 2014 #
Running 27:00 [3] 5.43 km (4:58 / km) +90m 4:36 / km
Sea Day 6 - Treadmill.
3 minutes @ 12kph / 1%,
then - 3 mins @ 12kph / 2%, 12.5kph / 2%, 12kph / 2%, 12kph / 1%..repeat [2 sets total] -
finishing with another 3 mins @ 12kph / 1%
3 minutes @ 12kph / 1%,
then - 3 mins @ 12kph / 2%, 12.5kph / 2%, 12kph / 2%, 12kph / 1%..repeat [2 sets total] -
finishing with another 3 mins @ 12kph / 1%
Wednesday Aug 6, 2014 #
Running 33:00 [4] 6.77 km (4:52 / km) +140m 4:25 / km
Sea Day 5 - Treadmill.
3 mins @ 12kph / 1%, 12kph / 2%, 13kph / 2%, 12kph / 2%, 12kph / 3% up...
top 13kph / 3%...
down reverse of up.
3 mins @ 12kph / 1%, 12kph / 2%, 13kph / 2%, 12kph / 2%, 12kph / 3% up...
top 13kph / 3%...
down reverse of up.
Tuesday Aug 5, 2014 #
Running 51:46 [3] 10.62 km (4:52 / km) +39m 4:47 / km
Lisbon, Portugal.
Mixed run; some nice footpath sections and others just next to a busy road. Quite hot so struggling towards the end.
Mixed run; some nice footpath sections and others just next to a busy road. Quite hot so struggling towards the end.
Monday Aug 4, 2014 #
Running 30:00 [4] 6.34 km (4:44 / km) +200m 4:05 / km
Sea Day 4 - Treadmill.
Oriana Treadmill
[set 1] 3 mins @ 12kph / 1%, 12.5kph / 2%, 13kph / 2%, 13kph / 3%, [4 reps] -
then -
[set 2] 2 mins @ 13.5kph / 3%, 4%, 3% [3 reps] -
[set 3] reverse of set 1 [4 reps]
Oriana Treadmill
[set 1] 3 mins @ 12kph / 1%, 12.5kph / 2%, 13kph / 2%, 13kph / 3%, [4 reps] -
then -
[set 2] 2 mins @ 13.5kph / 3%, 4%, 3% [3 reps] -
[set 3] reverse of set 1 [4 reps]