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Training Log Archive: CraigFishwick

In the 31 days ending Jan 31, 2013:

activity

time

miles

Cycling

69:06:00

805.92

(5:09)

1297.0

(3:12)

Running

9:57:00

80.77

(7:23)

129.99

(4:36)

S & C

1:00:00

Drills

30:00

Total

80:33:00

886.69

1426.99

9:30

0:00

» now

Thursday Jan 31, 2013 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

An easy run that felt hard along the banks of the Mekong. Lovely evening but quads naturally very sore from yesterday. Feeling a little tired today.

S & C 15:00 [3]

Wednesday Jan 30, 2013 #

Cycling 7:15:00 [3] 141.0 km (3:05 / km)

A f##king long and hard ride in very hot conditions. From Savannaket to Thakek (Laos).

S & C 15:00 [3]

Tuesday Jan 29, 2013 #

Running 38:00 [3] 5.07 mi (7:30 / mi)

Easy run along the Mekong riverbank, 4.00pm and still very warm.

With 5min@threshold pace

Monday Jan 28, 2013 #

Cycling 4:00:00 [3] 80.0 km (3:00 / km)

Running 15:00 [3] 2.0 mi (7:30 / mi)

Stiff legs. I cant run in the mornings, I dont know how people do it.

I weighed myself yesterday and I now weigh 70kgs, I was 77kgs when I started this cycle tour.

Sunday Jan 27, 2013 #

Cycling 5:45:00 [3] 107.0 km (3:13 / km)

Saturday Jan 26, 2013 #

Cycling 3:30:00 [3] 72.0 km (2:55 / km)

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

Post cyxle run, feeling good actually.

Friday Jan 25, 2013 #

Running 31:00 [3] 4.28 mi (7:15 / mi)

Achillies feeling a little tight this morning but soon loosened up.

When should you rest with such 'niggles' ? The achillies was not tight but worried me slightly as I'm making a real effort to be progressive with my running now.

One of my best friends has a coach who tells him that if you are not running with niggles then your not running hard enough. Who knows ?

Drills 15:00 [3]

Thursday Jan 24, 2013 #

Note

Rest Day

Not feeling too great, throat a little sore.

Wednesday Jan 23, 2013 #

Running 31:00 [3] 4.0 mi (7:45 / mi)

Run around Pakse, Laos. Very, very hot.

Tuesday Jan 22, 2013 #

Note
(rest day)

Monday Jan 21, 2013 #

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

A solid run in the heat, feeling good. It was 28 degrees celcius when I left the hotel. The heat is becoming less and less of a problem for me as my bodys physiology adapts to the heat by not losing as much sodium in my sweat.

Latest blog post:

www.unweavingtheroad.blogspot.com

Drills 15:00 [3]

Sunday Jan 20, 2013 #

Cycling 2:40:00 [3] 54.0 km (2:58 / km)

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

An early evening run as the sun was setting, out and back a few times along tge DakBla river. Feeling good considering I'vejust cycled 54km. Had that wobbly feeling when I first started as I ran almost straight after getting off my bike.

I was going to do longer but remembered the law of diminishing returns and at this stage I have more to lose than to gain by doing more than 30.

Saturday Jan 19, 2013 #

Cycling 5:00:00 [3] 106.0 km (2:50 / km)

C • Impressed . 1

C • I think you need a good res... 1

Friday Jan 18, 2013 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Easy run alonside the pine forests en route to the Laos border.

C • Alright mate you are doing... 1

Cycling 2:00:00 [3] 40.0 km (3:00 / km)

C • Can't believe lance Armstro... 1

Thursday Jan 17, 2013 #

Cycling 2:09:00 [3] 43.0 km (3:00 / km)

Wednesday Jan 16, 2013 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

30 minutes of easy running on the hard grass around the lake, focusong on good form and running relaxed.

+ 4 × 20s strides
+stretching.

Cycling 1:57:00 [3] 39.0 km (3:00 / km)

Tuesday Jan 15, 2013 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Easy run around the lake.

Note

Latest blog post

www.unweavingtheroad.blogspot.com

Daniels running formula is proving to be very helpful and is hitting home the point that consistent unbroken training is very important.
I'm doing 6 week of easy base running , currently at 30minutes a day now, will increase to 35 mins in a few weeks and then to 40a few weeks later, not running for any longer than 40 minutes, apart from a sunday which I will build to a maximum of 60 minutes this season.

After base training i'll start with some short threshold and interval (4-5 min reps) sessions. Threshold being comfortably hard running and interval being hard running. Steadily increasing the threshold running to a maximum of 20-25 minutes this season.

Working back from 2 -3 1500m races in late july and august I hope to put in a block of quality repition sessions not too close to the races themselves and giving plenty of time to taper and hopefully peak for the season. Maintaining a small amount of tgreshold running at this point and not backing off on the milage as I will only be around the 40 - maybe 50 mile mark all season. In June I will race 3ks and 800s but not tapering for these races too much.

No pbs no problem, the goal is to stress again , not to get carried away at what other people are doing and stay injury free !

Monday Jan 14, 2013 #

Cycling 50:00 [3] 18.0 km (2:47 / km)

A short cycle to the lake outside of Buan-ma-thuot

Running 30:00 [3] 4.0 mi (7:30 / mi)

5 min increase from last week, small steps.

I'm currently reading Daniels running formula which is really helping me plan my training.

Sunday Jan 13, 2013 #

Cycling 4:15:00 [3] 85.0 km (3:00 / km)

Saturday Jan 12, 2013 #

Cycling 4:00:00 [3] 80.0 km (3:00 / km)

6 AM

Running 25:00 [3] 3.33 mi (7:30 / mi)

An earlr run around the Lake in Dalat, it was very cool this morning, finished with some hot sweetened soy milk from one of the street vending ladies, awesome it was.

Friday Jan 11, 2013 #

Note

Latest blog post

www.unweavingtheroad.blogspot.com

Running 25:00 [3] 3.33 mi (7:30 / mi)

Run aroumd Lake in Dalat

Thursday Jan 10, 2013 #

Running 25:00 [3] 3.33 mi (7:30 / mi)

Wednesday Jan 9, 2013 #

Running 27:00 [3] 3.5 mi (7:43 / mi)

Easy run around the lake in Da lat + strides and plenty of stretching.

C • Well done , you and Dom are... 1

Tuesday Jan 8, 2013 #

Cycling 9:30:00 [3] 114.0 km (5:00 / km)

114km of total hell. Around 2000m of climb on terrible muddy roads, so , so hard. Will blog about this later. Very slow going and had to push bike at times.

C • Epic 1