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Training Log Archive: CraigFishwick

In the 28 days ending Feb 28, 2013:

activity

time

miles

Cycling

35:25:00

543.75

(3:54)

875.08

(2:26)

Running

11:51:34

98.67

(7:13)

158.8

(4:29)

Drills

50:00

2.0

3.22

S & C

25:00

Total

48:31:34

644.42

1037.1

5:50

0:00

» now

Thursday Feb 28, 2013 #

Running 30:00 [3] 4.29 mi (7:00 / mi)

Run around the Zoological park in Trivandrum. A procession of about 300 women on the way to a wedding parted for me and staring and laughing at my white hairy legs. Shorts in this part of India is like walking around in your underpants.

Wednesday Feb 27, 2013 #

Cycling 3:00:00 [3] 60.0 km (3:00 / km)

Tuesday Feb 26, 2013 #

Running 35:00 [3] 4.38 mi (8:00 / mi)

Monday Feb 25, 2013 #

Running 33:00 [3] 4.13 mi (7:59 / mi)

Sunday Feb 24, 2013 #

Cycling 2:00:00 [3] 60.0 km (2:00 / km)

Running 28:00 [3] 3.5 mi (8:00 / mi)

Saturday Feb 23, 2013 #

Cycling 2:30:00 [3] 50.0 km (3:00 / km)

Friday Feb 22, 2013 #

Note
(rest day)

Thursday Feb 21, 2013 #

Running 33:30 [3] 4.7 mi (7:08 / mi)

Cycling 1:00:00 [3] 20.0 km (3:00 / km)

Wednesday Feb 20, 2013 #

Running 36:00 [3] 5.33 mi (6:45 / mi)

Run in Lumpini park, huge nu,bers of people running and walking and taking part in outdoor aerobics. A really great evening, the park is a measured 2.5km loop with distamce markers along the way. It is very flat, but windey. I did 2 laps, so a 5km threshold, I spoke to some other runners and they say its 2.5km/lap spot on.

Time: 18.06 - hard going last 5min as this is the longest sustained threshold I have done since last may. Feeling good and relaxed, helped that it was cool this evening.

During warm down the whole park came to a standstill for the National anthem.

Cycling 1:15:00 [3] 25.0 km (3:00 / km)

Tuesday Feb 19, 2013 #

Running 34:30 [3] 4.75 mi (7:16 / mi)

A run around Lumpini park in Bangkok which was opposite the bike shops where we bought some extensions for our handlebars and ordered some bike boxes for our flight to India on friday. Really, really hot - must have been 37 degrees but the heat is now no problem. Many runners around, fantastic park full of exercise fanatics. Skins on, looking very white on the top half, with very brown forearms.

Cycling 1:00:00 [3] 20.0 km (3:00 / km)

Frantic city cycling.

Monday Feb 18, 2013 #

Running 40:00 [3] 5.33 mi (7:30 / mi)

A comfortable run around NhongKhai station whilst waiting for the night train to Bangkok.

Cycling 1:15:00 [3] 26.0 km (2:53 / km)

Across the 'Friendship Bridge' over the Mekong river into Thailand.

Sunday Feb 17, 2013 #

Running 43:00 [3] 8.0 km (5:23 / km)

Session - it was still very, very hot when I started this session even though it was the evening time. It has been 35 degrees here today.

6 x 1km (200m jog rec in 90s)

1- 3.45
2. 3.46
3. 3.43
4. 3.46
5. 3.45
6. 3.41

Even though tge times are very slow I am very happy with this. This is the most amount of hard running I have done since November and it was bloody hot!

Saturday Feb 16, 2013 #

Cycling 50:00 [3] 20.0 km (2:30 / km)

Friday Feb 15, 2013 #

Running 25:00 [3] 3.85 mi (6:30 / mi)

Drills 10:00 [3]

Drills + 5 × 170m strides

Thursday Feb 14, 2013 #

Running 30:00 [3] 4.44 mi (6:45 / mi)

Easy running including:

2 mile (8 laps) tempo on track in 11.31.

Wednesday Feb 13, 2013 #

Cycling 1:00:00 [3] 26.0 km (2:18 / km)

Running 30:00 [3] 4.29 mi (7:00 / mi)

Drills 10:00 [3]

Tuesday Feb 12, 2013 #

Running 30:00 [3] 4.62 mi (6:30 / mi)

A good paced run on the track at the Laos National Stadium with the Loas National Marathon runners. They were doing 20km on the track. They also did 20km on the track yesterday in preparation for the Vientiane marathon in a few weeks. They are all very focused, barely saying a word to each other on the run, I stuck behind them for half an hour as I didn't want to interrupt their training in any way.

Drills 10:00 [3]

Drills + 4 × 180metre strides.

Cycling 30:00 [3] 10.0 km (3:00 / km)

Monday Feb 11, 2013 #

Running 11:52 [3] 2.25 mi (5:16 / mi)

I wanted to do a session this evening whilst I had a track close by and to sort of see where I'm at. As usual, I'm useless at doing these sort of sessions on my own. I ate far too much at lunch time and stopped after two reps because of a stitch and also the first rep was far too fast. I waited twenty minutes or so before doing some 200m repetitions with 200 jog followed by thirty minutes of easy running. This was the first of what you could call a session for quite a few months.

Planned session was 3-4 x 1200 (3min rec)

Actual session was: 2x 1200 (3min) + 7× 200 (200jog)

3.59, 4.09.
33,31,32,32,32,32,33.

Running 31:00 [3] 4.13 mi (7:30 / mi)

Running 5:00 [3] 0.63 mi (8:00 / mi)

Warm up

Sunday Feb 10, 2013 #

Cycling 2:05:00 [3] 60.0 km (2:05 / km)

An out and back run from where we are staying in Vientiane, working hard today.

Saturday Feb 9, 2013 #

Note

Latest blog post:

www.unweavingtheroad.blogspot.com

Running 43:17 [3] 6.0 mi (7:13 / mi)

A six mile run on the track. Ran the first mile with a professional linesman very slowly. Picked it up slowly after this but didn't work very hard at any point.

+ 4 x 180m strides

Friday Feb 8, 2013 #

Running 33:25 [3] 5.0 mi (6:41 / mi)

We've landed in Vietiane, Laos. A romantic, laid back and totally western city (with western prices), this can not in any way compare to what any other part of Laos is 'really like'.

The Laos national stadium is literally 300m down the road from our guest house. There is a stadium and track in fantastic condition, and it seems, free for all to use.

The track was centre piece in the south east asian games in 2009. There was a group of Malaysian sprinters training and some good female distance runners.

I was going to session but its not the time and I'm tired, I opted for something inbetween. A 5 mile progression run that felt very comfortable and enjoyable throughout apart from the last 3 laps. Being on the track dosrn't always mean run fast. The concentration was no problem at all, I hope this is what I have gained through cycling.

I forget the splits now as I only have an old casio, the first was 7.07, second 6.50ish, 3rd 6.40ish, 4th forget but quicker than third and the final mile was 5.45, really great fun. Had a long stretch trackside afterwards watching the football in the middle.Lots of travellers had come down with beer to watch it.

Thursday Feb 7, 2013 #

Cycling 5:00:00 [3] 101.0 km (2:58 / km)

Running 22:00 [3] 2.93 mi (7:30 / mi)

A scorcing mid day run, at least 40 degrees on the ground, there was just no air out there. Adapting well to the heat as this would have been a lot more uncomfortable a month ago.

S & C 10:00 [3]

Wednesday Feb 6, 2013 #

Cycling 3:00:00 [3] 57.0 km (3:09 / km)

Running 37:00 [3] 5.29 mi (7:00 / mi)

A steady out and back run with 8min 30s threshold running on the way out, had Dom pacing me on bike. Feeling strong.

Tuesday Feb 5, 2013 #

Note
(rest day)

Monday Feb 4, 2013 #

Cycling 5:00:00 [3] 100.0 km (3:00 / km)

S & C 15:00 [3]

6 AM

Running 35:00 [3] 4.67 mi (7:30 / mi)

An easy run before we left on the bilkes, always find it hard running so early in the morning.

Sunday Feb 3, 2013 #

Running 35:00 [3] 5.0 mi (7:00 / mi)

+ 7 minutes at threshold pace, will pick thisup ery slowly.

Cycling 3:30:00 [3] 67.0 km (3:08 / km)

Saturday Feb 2, 2013 #

Cycling 2:30:00 [3] 173.08 km (52 / km)

Friday Feb 1, 2013 #

Note

Blog update

www.unweavingtheroad.blogspot.com

12 PM

Running 30:00 [3] 4.2 mi (7:09 / mi)

A lovely run in the sun with an army of children on bikes who stuck with me the whole way giving constant encouragement throughout.

5 PM

Drills 20:00 [3] 2.0 mi (10:00 / mi)

After 7 minutes of slow running I did the track drills we do at hallamshire + 6 x 22-25s strides with complete recovery. Focusing on relaxed running with good form and not overstriding. The sun was setting over the Mekong river and it was quite stunning. I sat and had a bannana shake afterwards.

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