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Training Log Archive: wooders

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  running6 4:03:48 30.7(7:57) 49.4(4:56) 375
  S+C3 1:30:00
  Orienteering1 1:05:00 5.72(11:22) 9.2(7:04)
  Drills1 45:10 1.37(33:02) 2.2(20:32)
  Spinning1 25:00
  Total8 7:48:58 37.78 60.8 375

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

running 57:15 [3] 11.59 km (4:56 / km) +200m 4:33 / km
shoes: New balance

standard rivelin

running warm up/down 5:00 [2] 0.92 km (5:26 / km)
shoes: New balance

ended up running the last two km back through walkley flat out to bring the pace under 5m/k for some unknown reason. so when i got home i decided to do 5 mins wd.

Saturday Oct 22, 2016 #

running warm up/down 18:20 [3] 3.65 km (5:01 / km)
shoes: New balance

to hill and home after hill reps

running hills 25:31 [4] 4.7 km (5:26 / km)
shoes: New balance

Oakholme road - (+30m climb on 90s hill)
3 x 90s [2:30 jog down] 397m, 391m, 387m
3 x 60s [1:30 jog down] 241m, 248m, 237m
+1:30 extra rest
3 x 30s [1:00 jog down] 130m, 120m, 135m,

Appears that I went slower on the 60s and 30s than the 90s - in part I ran the 90s efforts too hard but also the hill is steepest at the start so think that is a factor. Hard work, but should have stuck a tempo on the top or done 4 reps at each time.
Company definitely helps me on hills and intervals - was tough on my own.

Friday Oct 21, 2016 #

7 AM

running 25:07 [3] 5.1 km (4:55 / km)
shoes: New balance

Morning jog before drills

Drills 45:10 [2] 2.2 km (20:32 / km)
shoes: New balance

2 PM

S+C 30:00 [2]

knee and squats and box jumps etc.

Thursday Oct 20, 2016 #

running 46:24 [3] 9.83 km (4:43 / km) +175m 4:20 / km
shoes: New balance

Spinning 25:00 [3]

hardish 20 then wd for 5
followed by loads of stretching in the gym.

Wednesday Oct 19, 2016 #

S+C 30:00 [2]

Simon Vardy Testing with elite squad.
Hit the gym after for knee set.

Orienteering 1:05:00 [3] 9.2 km (7:04 / km)

Eccy woods with Da boyz

Tuesday Oct 18, 2016 #

running 23:50 [3] 5.36 km (4:27 / km)
shoes: New balance

to woodburn

running intervals 28:31 [4] 5.8 km (4:55 / km)
shoes: New balance

Woodburn
1.6 km tempo with potter - 5:30
1 lap jog.
8 x 400 m - times: 80, 78, 74, 76, 75, 75, 76, 76
rests about 50-55s depending on what times the front of the group were running - who had 1 minute rest. Took a longer rest and another lap jog after the 5th 400m.
Finished with 4 x 100m strides with Dane.

running 4:55 [3] 0.8 km (6:09 / km)
shoes: New balance

wd

running 3:55 [3] 0.65 km (6:02 / km)
shoes: New balance

more warm down - but this time carrying my shopping back from broomhill.

Monday Oct 17, 2016 #

S+C 30:00 [2]

Did my knee set - a load of rolling before.

running 5:00 [2] 1.0 km (5:00 / km)

Had 15 mins to kill before SENS psychology workshop so minced about in the gym then got on the treadmill for 5.

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