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Training Log Archive: liliput

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  S&C2 2:01:00
  Run3 2:00:11 11.86(10:08) 19.09(6:18) 370
  Stretching7 1:40:00
  Activeness1 1:00:00
  Total10 6:41:11 11.86 19.09 370
  [1-5]6 5:06:11
averages - sleep:4

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Sunday May 8, 2011 #

Activeness 1:00:00 [1]

Fairly active day but nothing proper for me - Neill's tri, so running around with him getting helping him get set up and organised then, to-ing and fro-ing to get pictures and remind him which row his bike was down. Then 20mins good train surfing and a fairly heavy trek back up from the station with my computer.
10 PM

Stretching 15:00 [0]

Saturday May 7, 2011 #

Stretching 20:00 [0]

Out and about town, but terrible nights sleep and no chance to get out. Foam rollered sore bits after yoga thursday and just generally stretched out.

Friday May 6, 2011 #

12 PM

Run warm up/down 18:00 [2] 1.82 mi (9:53 / mi) +60m 8:58 / mi
ahr:165 max:177 slept:4.0 shoes: Asics 2150B4.5

Run out from Snake Top heading along the route to Mill Houses. Nice and easy to get legs going after hills yesterday.

Run tempo 12:00 [3] 1.47 mi (8:10 / mi) +15m 7:55 / mi
ahr:186 max:194 shoes: Asics 2150B4.5

Striding out a bit more on the way back just out of interest to see how far a not-full-pace-at-all run could get in 12 mins.

Run warm up/down 3:45 [1] 0.33 mi (11:22 / mi) +10m 10:23 / mi
ahr:178 max:192 shoes: Asics 2150B4.5

Back the remaining distance to the car, super easy. Such a gorgeous day!
4 PM

Stretching 15:00 [0]

Thursday May 5, 2011 #

6 PM

Run warm up/down 8:30 [1] 1.0 mi (8:30 / mi) +5m 8:22 / mi
ahr:135 shoes: Asics 2150B4.5

Down to Gooders, then down to bottom of Ponderosa for some Anwen debut hill sesh!

Run hills 31:25 [4] 2.54 mi (12:22 / mi)
ahr:180 shoes: Asics 2150B4.5

4 x 15s (15s) ~ 55m per rep (65s before 30's)
4 x 30s (30s) ~ 105m per rep (2mins before 60's)
6 x 60s (60s) ~ 180m per rep (2.23mins before 30's)
[skipped rep 5, still fooked from 3peaks]
4 x 30s (30s) ~ 85m per rep (49s before 15's)
4 x 15s (15s) ~ 44m per rep

Run warm up/down 7:35 [2] 0.5 mi (15:10 / mi)
ahr:183 shoes: Asics 2150B4.5

Back from the park to home.
8 PM

S&C (Yoga) 46:00 [2]
ahr:125

Usual yoga, man I've missed that, might start doing that properly as a morning wake up. Sooooo inflexible now.

Stretching 15:00 [0]

Whilst cooking dinner, making sure everything is happy after hills and yoga.

Wednesday May 4, 2011 #

Note
(rest day)

Super tired today so chilling out. Some stretching later.
8 PM

Stretching 15:00 [0]

Tuesday May 3, 2011 #

12 PM

Stretching warm up/down (Pilates) 15:00 [0]

S&C (Pilates) 1:15:00 [2]

Monday May 2, 2011 #

8 PM

Run (Recovery) 38:56 [3] 4.2 mi (9:16 / mi) +280m 7:41 / mi
ahr:177 max:193 shoes: Asics 2150B4.5

Expanded on yesterdays route. Feeling a little better but still stiff. By the end I felt like I'd chipped a little of the stiffness away from my quads at last.

Stretching 5:00 [1]
ahr:121 max:127 shoes: Asics 2150B4.5

Only a little bit - just after run - outside, started to get a bit chilly though.

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