Training Log Archive: gingerfoxIn the 7 days ending Jun 6, 2010:
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Sunday Jun 6, 2010 #
Running (Trail) 2:38:09 [3] 17.9 mi (8:50 / mi) +823ft 8:28 / mi
ahr:140
Back to back long run. Felt pretty good throughout. Legs heavy for the last hour or so but overall not too bad.
Strength 1:15:00 [4]
Pretty tough session - legs, chest and back followed by a core workout.
Saturday Jun 5, 2010 #
Running (Trail) 2:44:13 [3] 12.68 mi (12:57 / mi) +2669ft 10:48 / mi
ahr:140 max:156
Long run up around Mt Macedon. Felt good for the most part. Thought I felt a bit of an ITB twinge on one of the downhills but it went away again. Will be on the foam roller over the next week or so though just in case!
Slower pace than might be expected as a lot of the downhills up there are very technical and almost as slow as the uphills.
Other than that a good run. Kept the nutrition up well so I'll hopefully be fine for tomorrow.
Slower pace than might be expected as a lot of the downhills up there are very technical and almost as slow as the uphills.
Other than that a good run. Kept the nutrition up well so I'll hopefully be fine for tomorrow.
Strength 20:00 [3]
20 mins core work on the TRX
Friday Jun 4, 2010 #
Strength 45:00 [4]
weights session at home (dumbbells + bodyweight) - chest, shoulders & arms
Thursday Jun 3, 2010 #
Running (Road) 1:03:15 [4] 8.24 mi (7:41 / mi)
ahr:150 max:176
warm up and cool down with 35min tempo run. Tempo run covered 4.94miles - so about 7:05/mile pace. Which is about what I was supposed to be aiming for, but in reality I didn't do it right. I was all over the place with my pace. I just couldn't find a rhythym tonight. I was at 7:35/mile, I was at 6:40/mile. I've no idea why, just couldn't get it tonight.
Wednesday Jun 2, 2010 #
Walking (Treadmill) 45:00 [2] 3.15 mi (14:17 / mi)
45 min walk on the treadmill at 4.2mph and 10% incline
Tuesday Jun 1, 2010 #
Running (Treadmill) 1:00:00 [3] 6.65 mi (9:01 / mi)
Treadmill run at easy pace (8:30/mile which I make to be 11.3km/h - we use metric over here, though I still prefer miles). Every half mile (800metres!) I cranked the elevation up to 6% for a minute and then back down to flat.
edit: Surprised to see an avg pace of 9:01 here. I built up the speed at the start and slowed down at the end, but only over a minute or two.
edit: Surprised to see an avg pace of 9:01 here. I built up the speed at the start and slowed down at the end, but only over a minute or two.
Strength 20:00 [3]
20 mins core routine
Monday May 31, 2010 #
Running (Road) 54:40 [2] 6.39 mi (8:33 / mi)
Easy run - managed to lose my car keys today so came home, got the spares and ran back to the car. Not the prettiest route I'll ever run but at least it was a time-efficient solution!