Training Log Archive: CraigFishwickIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
Easy Run 40:00 [3] 5.0 mi (8:00 / mi)
1500m BUCS HEAT:
Wasn't there today, 4.26.
Wasn't there today, 4.26.
7 PM
Easy Run 44:34 [3] 3.92 mi (11:22 / mi)
Plod and chat with Dom.
Friday Apr 29, 2011 #
6 PM
Easy Run 12:06 [3] 1.5 mi (8:04 / mi)
Easy jog from hotel after travelling for most of day.
Thursday Apr 28, 2011 #
9 AM
Easy Run 21:44 [3] 2.91 mi (7:28 / mi)
6 PM
Easy Run 1:01 [3] 1.47 mi (41 / mi)
Drills and strides.
Wednesday Apr 27, 2011 #
Easy Run 37:37 [3] 5.54 mi (6:47 / mi)
Picked up as went along. 7.51,7.14,6.52,6.23,5.40.
9 AM
Easy Run 39:44 [3] 5.45 mi (7:17 / mi)
Tuesday Apr 26, 2011 #
10 AM
Session 51:03 [3] 6.2 mi (8:14 / mi)
4 x 500 (60s) + 4 x 300 (60s)
86,85,88, 96 (fucked) 50,48,48,46.
Didn't feel like running this morning - windy and horrible track and had nothing in my legs. Feel awful and din't enjoy one tiny bit.
86,85,88, 96 (fucked) 50,48,48,46.
Didn't feel like running this morning - windy and horrible track and had nothing in my legs. Feel awful and din't enjoy one tiny bit.
6 PM
Easy Run 40 [3] 5.45 mi (7 / mi)
Monday Apr 25, 2011 #
6 PM
Easy Run 37:03 [3] 5.01 mi (7:24 / mi)
9 PM
Easy Run 35:00 [3] 4.74 mi (7:23 / mi)
Sunday Apr 24, 2011 #
9 AM
Long Run 1:18:00 [3] 11.17 mi (6:59 / mi)
Long run in heat, few quicker miles towards end.
Saturday Apr 23, 2011 #
10 AM
Session 1:15:00 [3] 9.0 mi (8:20 / mi)
1.5 mile tempo + 8 x 45s hill sprints. Meant to be longer but was tired and very hot and had no fluids with me.
6 PM
Easy Run 35:34 [3] 4.99 mi (7:08 / mi)
Easy Run with group.
Friday Apr 22, 2011 #
10 AM
Easy Run 34:21 [3] 4.16 mi (8:15 / mi)
Easy run with Tom in Coventry
7 PM
Easy Run 35:00 [3] 5.0 mi (7:00 / mi)
Run with the group on trails in New Forest.
Thursday Apr 21, 2011 #
Note
(rest day)
Wednesday Apr 20, 2011 #
9 AM
Easy Run 22:16 [3] 2.25 mi (9:54 / mi)
Easy and enjoyable plod around the park with Dom this morning.
5 PM
Easy Run 1:08:10 [3] 9.55 mi (7:08 / mi)
AWESOME run out into the peaks with Andrew Challenger. This evening was super beyond belief, really was feeling life to the full. I love running and everything that it brings to my life.
Tuesday Apr 19, 2011 #
Session 1:37:20 [3] 10.68 mi (9:07 / mi)
Session this evening was 6 x 300m (3minRec)
The aim was to accelerate at each 100m point and maintain but this didn't materialise too well and ended up being me and TomB pushing each other along.
1- 44.70
2- 45.91
3- 43.86
4- 45.07
5- 44.20
6- 44.45
I expected to run all at around 47 and got a great shock with this !!!!
The aim was to accelerate at each 100m point and maintain but this didn't materialise too well and ended up being me and TomB pushing each other along.
1- 44.70
2- 45.91
3- 43.86
4- 45.07
5- 44.20
6- 44.45
I expected to run all at around 47 and got a great shock with this !!!!
Monday Apr 18, 2011 #
Easy Run 44:26 [3] 6.06 mi (7:20 / mi)
Sunday Apr 17, 2011 #
Long Run 1:30:47 [3] 12.85 mi (7:04 / mi)
Run around the Wirral, felt tired towards end after session yesterday.
Saturday Apr 16, 2011 #
11 AM
Session 57:42 [3] 6.3 mi (9:10 / mi)
Session on flat road in Edale - very nice morning.
2 x 4 min ( 5.36/mile avg) 90s rec
2 x 3min ( 5.22/mile avg) 2min rec
2 x 2min ( 4.53/mile avg) 2min 30 rec
2 x 1min ( 4.20/mile avg) 3 min rec (3 mins between sets)
Very strong and enjoyable session - increased pace throughout - not quite as quick as would have liked towards end but was not on track and was alone. Picked up some sausage and Duck eggs on the way back and had an awesome breakfast in the sun. Spent the rest of the afternoon reading about the astonishingly speedy rate of evolution in E.Coli.
2 x 4 min ( 5.36/mile avg) 90s rec
2 x 3min ( 5.22/mile avg) 2min rec
2 x 2min ( 4.53/mile avg) 2min 30 rec
2 x 1min ( 4.20/mile avg) 3 min rec (3 mins between sets)
Very strong and enjoyable session - increased pace throughout - not quite as quick as would have liked towards end but was not on track and was alone. Picked up some sausage and Duck eggs on the way back and had an awesome breakfast in the sun. Spent the rest of the afternoon reading about the astonishingly speedy rate of evolution in E.Coli.
Friday Apr 15, 2011 #
Note
(rest day)
Thursday Apr 14, 2011 #
11 AM
Session 55:36 [3] 5.6 mi (9:56 / mi)
1 mile tempo - 5.29
10 x short sharp hill efforts between 15-30s.
10 x short sharp hill efforts between 15-30s.
Wednesday Apr 13, 2011 #
Note
Going camping in Edale until Saturday - then back home to the wirral for a sunday run on the Penninsular. Not feeling too tired from yesterday's session but sometimes you don't know how much a session has taken out of you until your next run.
The plan for next few days
Today: Easy run 60mins
Thursday: Session - 1 mile uphill effort + 3 x 3 sets of varying length hill sprints.
Friday- REST
Saturday- 2 x 4min @ 5kpace (90)
2 x 3min @ 3kpace (2min)
2 x 2min @ 1500 (2.30)
2 x 1min @ 800 (3min) + 3min between sets.
The plan for next few days
Today: Easy run 60mins
Thursday: Session - 1 mile uphill effort + 3 x 3 sets of varying length hill sprints.
Friday- REST
Saturday- 2 x 4min @ 5kpace (90)
2 x 3min @ 3kpace (2min)
2 x 2min @ 1500 (2.30)
2 x 1min @ 800 (3min) + 3min between sets.
Easy Run 25:06 [3] 3.24 mi (7:45 / mi)
Very easy run in the evening around Edale from Upper Booth Campsite into Edale and back along the Pennine Way - joyous.
Tuesday Apr 12, 2011 #
Session 1:29:21 [3] 10.54 mi (8:29 / mi)
10 x 400m (60s)
3mile WU
67,67,67,69, 67, 66, 66, 67, 66, 63
4mile WD
66.2 Avg - Very pleased 4.08 pace average. I am not staying above 4.10 this season - FACT !
I've never done this session before and didn't know what to expect. I know it's a standard session for 1500metre runners. I was concerned about going off too quickly and I think I over-compensated slightly at the start to be honest as after 4-5 I was feeling probably too comfortable. I picked it up slightly and after 7 I was working hard with a last rep of 63- good idea ? Maybe not but I enjoyed it.
3mile WU
67,67,67,69, 67, 66, 66, 67, 66, 63
4mile WD
66.2 Avg - Very pleased 4.08 pace average. I am not staying above 4.10 this season - FACT !
I've never done this session before and didn't know what to expect. I know it's a standard session for 1500metre runners. I was concerned about going off too quickly and I think I over-compensated slightly at the start to be honest as after 4-5 I was feeling probably too comfortable. I picked it up slightly and after 7 I was working hard with a last rep of 63- good idea ? Maybe not but I enjoyed it.
Monday Apr 11, 2011 #
6 PM
Easy Run 45:11 [3] 6.55 mi (6:54 / mi)
Lovely steady run with Andrew along Percy Pud route and around Dam Flask. Comfortable pace, felt good - looking forward to session tonight.
Sunday Apr 10, 2011 #
11 AM
Long Run 1:45:59 [3] 15.69 mi (6:45 / mi)
Probably the most enjoyable run of the year so far out and back on transpennine trail with David Archer and Andrew Chllenger. Sun was shining , clear sky, moobs out.
We started off fairly steady and picked up the pace after a while. I felt strong and comfortable most of the way.
We started off fairly steady and picked up the pace after a while. I felt strong and comfortable most of the way.
Saturday Apr 9, 2011 #
Event: National Road Relays
Easy Run 36:27 [3] 3.98 mi (9:10 / mi)
WU and WD.
RACE 31:55 [3] 5.4 mi (5:55 / mi)
7th leg for the Hallamshire team at the Nation Road Relays. After having a few days rest this week as I feeling pretty exhausted I thought that I might have had a good run yesterday. I felt good before the race and went off feeling comfortable however once I got going I found I had absolutley nothing at all in my legs. I felt tired,lethargic, slightly fat (compared to AndyH) and empty.
I was very disappointed after the race and had words with a few people about what I should do. I'm going to drop the milage slightly to around 60mpw when not racing and probably when racing drop it down to about 40. So after a moan to a few mates I realised that I'm probably just one of those people that dosen't race to well when training hard, but there are a zillion factors which could have caused me not to run well yesterday and I am going to persevere, be patient and I am sure the improvements will come.
Team curry and drinks (7pints)
Splits : 1:Bobby Dazzler, 2-3:Tiger. 4-5 Cobra. 6-7: Hoegarden
I was very disappointed after the race and had words with a few people about what I should do. I'm going to drop the milage slightly to around 60mpw when not racing and probably when racing drop it down to about 40. So after a moan to a few mates I realised that I'm probably just one of those people that dosen't race to well when training hard, but there are a zillion factors which could have caused me not to run well yesterday and I am going to persevere, be patient and I am sure the improvements will come.
Team curry and drinks (7pints)
Splits : 1:Bobby Dazzler, 2-3:Tiger. 4-5 Cobra. 6-7: Hoegarden
6 PM
Easy Run 24:17 [3] 3.24 mi (7:30 / mi)
Went out for a run when I got back as was annoyed with run - ran to Dom's work to pick her up.
Thursday Apr 7, 2011 #
Easy Run 27:55 [3] 3.63 mi (7:41 / mi)
After two days of complete rest I was back running again today - I haven't had two days of compkete rest for about 6 months !
Easy running around Endcliffe Park - was a glorious morning and it really did feel good to be alive. Had a bit more bounce in the legs and felt good.
Looking forward to saturday in birmingham, I'm doing long leg 9 in a front heavy team so we'll see how we get on - sub 29.30 will be realistic.
Easy running around Endcliffe Park - was a glorious morning and it really did feel good to be alive. Had a bit more bounce in the legs and felt good.
Looking forward to saturday in birmingham, I'm doing long leg 9 in a front heavy team so we'll see how we get on - sub 29.30 will be realistic.
6 PM
Easy Run 24:07 [3] 3.0 mi (8:02 / mi)
Wednesday Apr 6, 2011 #
Note
(rest day)
REST DAY
Tuesday Apr 5, 2011 #
Note
(rest day)
Had a rest day today for the first time in a while. Feel awful and am really bored - don't have much motivation to do anything today and everything is annoying me immensely.
Monday Apr 4, 2011 #
Easy Run 25:21 [3] 2.87 mi (8:50 / mi)
Warm up and down at Varsity.
RACE 6:36 [3] 2.3 km (2:52 / km)
Varsity 1500 metres - finished 4th in 4.19. Felt tired and slow during the race. Haven't rested in 10 days so going to have tuesday & wednesday off.
Varsity 800 metres - finished 3rd 2.17 . Ran this after the 1500 and as the time shows was fairly scrambled.
Felt pretty down and depressed afterwards - I think I was expecting to run much quicker even though I didn't have much in the tank. Anyways - it was a new P.B so shouldn't be too disheartened.
Varsity 800 metres - finished 3rd 2.17 . Ran this after the 1500 and as the time shows was fairly scrambled.
Felt pretty down and depressed afterwards - I think I was expecting to run much quicker even though I didn't have much in the tank. Anyways - it was a new P.B so shouldn't be too disheartened.
Sunday Apr 3, 2011 #
Easy Run 50:00 [3] 7.5 mi (6:40 / mi)
Run around wirral way with Ben and Tom. Great fun.
Saturday Apr 2, 2011 #
Session 47:53 [4] 4.86 mi (9:51 / mi)
1k@1500 pace (10min) 6x200 @1500 (10min) 800@1500
2.49 , 33,31,32,31,32,31 2.12
2.49 , 33,31,32,31,32,31 2.12
Easy Run 38:00 [3] 5.22 mi (7:17 / mi)
Easy run with Tom in Arrowe park.
Friday Apr 1, 2011 #
Easy Run 52:23 [2] 6.58 mi (7:58 / mi)
Run around Endcliffe park with DaveA followed by massage.