Training Log Archive: gingerfoxIn the 7 days ending May 30, 2010:
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Sunday May 30, 2010 #
Running (Road) 29:57 [2] 3.14 mi (9:32 / mi)
Easy warm up before race
Running race (Road) 1:33:28 [4] 13.32 mi (7:01 / mi)
ahr:163 max:181
Half marathon race. Pretty pleased with this time - the conditions weren't good - very windy and a bit of rain. I also made the course slightly over a half marathon but whatever! It was a good race. I really enjoyed having a shorter race for a change. Because it's so long since I've raced anything of a shorter distance I found it hard to know how to pace it. I started out very conservatively - about 8mins/mile - but that was largely due to crowds. Once the crowds thinned out I settled into a rhythym of about 7:25/mile and felt good and just gradually increased the pace throughout the race.
At the end I was tired but not overly so. I can't say I gave it my all. There was some left in the tank. This is good though. Given favourable conditions I'm absolutely positive I have a half marathon PR in me. Sub 90mins would be nice!
At the end I was tired but not overly so. I can't say I gave it my all. There was some left in the tank. This is good though. Given favourable conditions I'm absolutely positive I have a half marathon PR in me. Sub 90mins would be nice!
Running (Road) 45:35 [2] 5.02 mi (9:05 / mi)
Long cool down after race
Strength 50:00 [4]
Weight training - shoulders, back & arms
Strength 20:00 [3]
20 min core workout
Saturday May 29, 2010 #
Running (Road) 51:12 [2] 6.03 mi (8:29 / mi)
ahr:137 max:163
Easy run with 4xstrides at the end.
Friday May 28, 2010 #
Walking (Treadmill) 45:00 [2] 3.14 mi (14:20 / mi)
walking at 4.2mph/6.7kmph on a treadmill at 10% incline. I've done this (or similar) a few times now and it's definitely getting easier. It's still a decent workout without stressing the joints but the first time I really felt it in my calves afterwards. Today I felt fine throughout and afterwards.
Thursday May 27, 2010 #
Yoga 1:00:00 [1]
An hour of yoga of the easy going, relaxing kind.
Wednesday May 26, 2010 #
Running (Treadmill) 1:00:00 [5] 6.68 mi (8:59 / mi)
Treadmill hill progression run. Boy this is a tough session!
Started out on the flat at a speed of 11km/h (6.8 mph) and after a warm up (500m) increased the incline by 1% every 400m up to 10% and then back down to flat and started again. On the 2nd round I only managed to get up to 9%. I was, as the aussies would say, well and truly rooted.
It'd be nice to know what the total climb was but my maths ain't up to that.
Started out on the flat at a speed of 11km/h (6.8 mph) and after a warm up (500m) increased the incline by 1% every 400m up to 10% and then back down to flat and started again. On the 2nd round I only managed to get up to 9%. I was, as the aussies would say, well and truly rooted.
It'd be nice to know what the total climb was but my maths ain't up to that.
Strength 25:00 [3]
25mins core workout - plank, side plank, bicycle crunch, leg raises, back extensions, good mornings, russian twist
Tuesday May 25, 2010 #
Running (Road) 36:18 [2] 4.24 mi (8:34 / mi)
ahr:136 max:146
Easy recovery run
Monday May 24, 2010 #
Running (Road) 1:14:41 [4] 9.2 mi (8:07 / mi)
ahr:153 max:176
Mile repeats - alternating between easy pace (8:35) and marathon pace (7:35).
Actual repeat times where:
8:46
7:34
8:20
7:29
8:32
7:31
8:36
7:34
8:35
plus an extra minute or two cool down at the end.
Actual repeat times where:
8:46
7:34
8:20
7:29
8:32
7:31
8:36
7:34
8:35
plus an extra minute or two cool down at the end.