Training Log Archive: CraigFishwickIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
10 AM
Cycling 55:00 [3] 20.0 km (2:45 / km)
Cycle with me dad and Dom. Nice morning.
5 PM
Running 35:00 [3] 5.0 mi (7:00 / mi)
Not much to report. Easy run through arrowe park with Dom on bike.
Saturday Mar 30, 2013 #
10 AM
Running 35:00 [3] 5.38 mi (6:30 / mi)
Steady run with 10 min tempo in the middle. Still feeling thursdays session in my ride.
2 PM
Cycling 2:50:00 [3] 58.0 km (2:56 / km)
A cycle out to the old heritage town of Chester. Along mostly flat road. Had a coffee (or a double flat white) and a slice of bannana cake in a lovely little cafe, and then cycled back home.
Friday Mar 29, 2013 #
4 PM
Cycling 1:02:00 [3] 21.0 km (2:57 / km)
A cycle around the Wirral with Dom, a lovely afternoon.
7 PM
Running 35:08 [3] 5.21 mi (6:45 / mi)
A run around Upton and moreton + 4 x 20s strides.
Thursday Mar 28, 2013 #
2 PM
Running 48:32 [3] 6.93 mi (7:00 / mi)
Session on the Greasby path.
2 x 4 min, 2 x 3 min, 2 x 2 min, 2 x 1 min (90s rec)
Worked hard, breathing a real problem at times in the cold air.
2 x 4 min, 2 x 3 min, 2 x 2 min, 2 x 1 min (90s rec)
Worked hard, breathing a real problem at times in the cold air.
7 PM
Cycling 1:20:00 [3] 29.0 km (2:46 / km)
My second outing with the cycle club. Again bitterly cold but great fun.
Wednesday Mar 27, 2013 #
10 AM
Turbo trainer 30:00 [3]
Warming up my stiff legs, encouraged me dad to get on after me.
Running 30:00 [3] 4.29 mi (7:00 / mi)
Run to the bicycle shop and back to pick up my running shoes I left there yesterday.
Neck is a little stiff from the riding yesterday, otherwise feeling good.
Neck is a little stiff from the riding yesterday, otherwise feeling good.
Tuesday Mar 26, 2013 #
9 AM
Turbo trainer 30:00 [3]
Turbo session in the garage. Listening to a radio 6 interview with Danny Boyle, great guy.
Running 30:00 [3] 4.44 mi (6:45 / mi)
A swift transition from the turbo and after a few wobbly minutes settled down. I've been thinking about if I want to start using GPS and I have decided not to, so my times on AP are guesstimate solutions.
Feeling good running today, excruciatingly chilly and by the end Iwas having problems with wheezing.
Feeling good running today, excruciatingly chilly and by the end Iwas having problems with wheezing.
7 PM
Cycling 1:30:00 [3] 20.0 mi (4:30 / mi)
Got my road bike this afternoon and went out with the local cycling club. It was quite scary at times as I was struggling clipping in. It is also very different riding in a group.
Tough going towards the end with several sprint sections and some small climbs.
Tough going towards the end with several sprint sections and some small climbs.
Monday Mar 25, 2013 #
10 AM
Turbo trainer 1:00:00 [3]
Turbo trainer, love this piece of kit. Buy new bike tomorrow.
S & C 10:00 [3]
7 PM
Running 33:00 [3] 4.75 mi (6:57 / mi)
A run in the freezing cold now that I'm back in Merseyside. The cold air was causing some bronchoconstriction and I was wheezing a little. Did 6 x 20s hills when I was eventually warm.
Turbo trainer 30:00 [3]
Turbo trainer , easy, in the garage.
S & C 10:00 [3]
Friday Mar 22, 2013 #
6 PM
Running 56:00 [3] 7.72 mi (7:15 / mi)
Session today was 3 x 5min (3min) + 6 × 1 min hill efforts (walk back)
Really hard work, towards the end of the hills I was working HARD. Total running time 56mins, getting close to the hour now. I don't plan on running over 1h this summer.
#thelawofdiminishingreturns
#youdon'twantanotherstressfracture.
When I get home next week I'm getting a bike, as the touring bike I'm on now will make thehills around Castleton hard work.
I'm going for a steel frame I think, and a real sexy one too :
http://www.evanscycles.com/products/genesis/equili...
Thursday Mar 21, 2013 #
2 PM
Cycling 50:00 [3] 18.0 km (2:47 / km)
6 PM
Running 40:00 [3] 5.52 mi (7:15 / mi)
Feeling good.
S & C 10:00 [3]
Wednesday Mar 20, 2013 #
2 PM
Cycling 50:00 [3] 18.0 km (2:47 / km)
5 PM
Running 33:00 [3] 4.55 mi (7:15 / mi)
Steady run + 5 x 25s hill sprints. Feeling good at a comfortable pace apart from the regurgitating curry that kept bouncing back up.
S & C 10:00 [3]
On a busy beach, this included a plank world record attempt. 4 minutes and 1 second continuous hold of the plank,a whole one hour and 14 minutes off.
Tuesday Mar 19, 2013 #
5 PM
Running 30:00 [3] 4.29 mi (7:00 / mi)
5 min warm up
20 min tempo
5 min warm down
+ 10 min more wd on the bike.
20 min tempo
5 min warm down
+ 10 min more wd on the bike.
Monday Mar 18, 2013 #
6 PM
Running 40:00 [3] 5.33 mi (7:30 / mi)
Legs feeling a little heavy today.
Sunday Mar 17, 2013 #
5 PM
Running 40:00 [3] 5.52 mi (7:15 / mi)
Tough going in the heat again, feeling good, no niggles. Also managed to buy athletics weekly on my tablet via pocketmags.com which is pretty cool.
S & C 20:00 [3]
Saturday Mar 16, 2013 #
6 PM
Running 40:00 [3] 5.52 mi (7:15 / mi)
Nice of Dom to come out with me on the bike this evening. Spent the day with an Indian family having a masterclass in how to cook the worlds best Chicken Biryani. I can't wait to get cooking when I get home.
Yesterdays session was in the legs but felt quite relaxed today, went down to the beach at sunset and did some core. Enjoying running lots at the moment.
Yesterdays session was in the legs but felt quite relaxed today, went down to the beach at sunset and did some core. Enjoying running lots at the moment.
S & C 15:00 [3]
Friday Mar 15, 2013 #
6 PM
Running 53:00 [3] 7.07 mi (7:30 / mi)
Session: 3 x 5 min (3min) + 5 x 1min hills (jog back)
On undulating, well paved road. Dom was pacing me on thebike. Working very hard and feeling strong, which often, when your alone you tend to as X is not pushing you along
Im in a good groove of training at the moment, I've got stronger, lost some weight and am enjoying my running. However I am really missing running with people on both easy runs and sessions.
On undulating, well paved road. Dom was pacing me on thebike. Working very hard and feeling strong, which often, when your alone you tend to as X is not pushing you along
Im in a good groove of training at the moment, I've got stronger, lost some weight and am enjoying my running. However I am really missing running with people on both easy runs and sessions.
Thursday Mar 14, 2013 #
7 AM
Running 52:00 [3] 6.93 mi (7:30 / mi)
I woke up early this morning, even though last night I couldn't sleep to the irrational fear that there was something large crawling around the room.
A wild morning it was, the fishermen were out at sea with several small boats holding together one large net. The fish will end up in the tandoori oven tonight. There were lots of people out on the beach doing yoga, jogging, running and as always, hordes of Indian men having a look.
Felt good today considering the early start, it was cool which made a stark contrast to the heat of the afternoons I have been running in recently.
+ 8 × 20s sprints
A wild morning it was, the fishermen were out at sea with several small boats holding together one large net. The fish will end up in the tandoori oven tonight. There were lots of people out on the beach doing yoga, jogging, running and as always, hordes of Indian men having a look.
Felt good today considering the early start, it was cool which made a stark contrast to the heat of the afternoons I have been running in recently.
+ 8 × 20s sprints
S & C 10:00 [3]
5 PM
Cycling 40:00 [3] 14.0 km (2:51 / km)
S & C 20:00 [3]
Wednesday Mar 13, 2013 #
6 PM
Running 16:00 [3] 2.0 mi (8:00 / mi)
Stomach not feeling great, very uncomfortable so cut this one short.
Tuesday Mar 12, 2013 #
Running 35:00 [3] 4.67 mi (7:30 / mi)
Session : 3 x 4 hills (90s,60s,45s,25s) using 2 overlapping hills. I waited till the last hour of daylight but it was still vey, very hot. I had just my shorts on and was thoroughly soaked through.
I worked very hard here, and maybe pushed a little bit too hard than what is appropriate in week 11 of continuous training.
Now I'm starting to feel fitter and finding running very pleasurable again my mind is trying to tell me I can do more, 'you'll be ok if you do another 30 today', 'running for 60 tomorrow will be fine'. However I need to keep in mind this seasons one goal which is consistent, progressive, unbroken training to give me some sort of platform for next season.
I'm back home in a few weeks and will probably have a run out at the lord mayors 10km, and then have a summer runni g on the track, no targets for any times or PBs.
I worked very hard here, and maybe pushed a little bit too hard than what is appropriate in week 11 of continuous training.
Now I'm starting to feel fitter and finding running very pleasurable again my mind is trying to tell me I can do more, 'you'll be ok if you do another 30 today', 'running for 60 tomorrow will be fine'. However I need to keep in mind this seasons one goal which is consistent, progressive, unbroken training to give me some sort of platform for next season.
I'm back home in a few weeks and will probably have a run out at the lord mayors 10km, and then have a summer runni g on the track, no targets for any times or PBs.
Monday Mar 11, 2013 #
3 PM
Cycling 40:00 [3] 15.0 km (2:40 / km)
6 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running on the beach, plantar fascia a little stiff on right foot after 25mins so did thirty instead of the planned 45.
S & C 15:00 [3]
Sunday Mar 10, 2013 #
7 PM
Running 35:30 [3] 4.73 mi (7:30 / mi)
Session on beach, flat, compacted sand made running ok, nowhere else to do a session safely today.
15 x 70s (30s)
As no garmin or track it was based on effort and I worked hard throughout, the last 4-5 were a struggle. Feeling good though, a little stiffness in plantar fascia at end of run,
15 x 70s (30s)
As no garmin or track it was based on effort and I worked hard throughout, the last 4-5 were a struggle. Feeling good though, a little stiffness in plantar fascia at end of run,
Saturday Mar 9, 2013 #
4 PM
Running 30:00 [3] 4.29 mi (7:00 / mi)
Feeling quite stiff today but once running I did not feel to bad. It was a challenge to maintain thirty minutes in such hot conditions.
6 PM
S & C 20:00 [3]
Friday Mar 8, 2013 #
5 PM
Running 34:00 [3] 5.04 mi (6:45 / mi)
15 minute threshold run in very hot conditions on well paved but undulating road. The heat is getting very relentless here now and next week webare going into the Nigiri hills at 2200m so I should train at altitude for a few weeks.
6 PM
Yoga 1:45:00 [3]
Less self-conscious today than yesterdays session. My hip flexors went into spasm a few times and I was still far behind my Parisian yoga friends, but I tried very hard to focus, particularly when standing on one leg for several minutes.
Thursday Mar 7, 2013 #
1 PM
Cycling 40:00 [3] 15.0 km (2:40 / km)
The biryani run, 1 mutton, 1 chicken. Some tough climbs in this route. Got a puncture on the way back and, for a few metres picked up my bike and ran with it, inspired by Trackslugs new ambition. I soon realissd this mountain bike was too heavy for and it was far to hot for running with a bike.
5 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Temperature was 30+ as I left at 4.4, sweltering and the heat made two loops of a route I've found very hard going but needed to go as I was going to yoga.
S & C 10:00 [3]
Pre yoga strength - not anticipating how hard yoga can be.
6 PM
Yoga 1:45:00 [3]
In the corner of Varkala beach, a 2 hour yoga session with mats facing the setting sun. The setting was superb, the teacher was also, as were the other students. The only thing which ruined the aestetics and flow on such a perfect evening was...me and my stiff, inflexible excuse of a body.
I thought I was being to revealing wearing running shorts, however I soon realised I was wearing too much when the other toned, well postured (mostly french) men whipped off their sarongs to reveal little more than I thong. I could go on but I wont.
Yoga, however bad I am at it seems to be a great way to actually stretch deeply and a class when you are so terribly motivated to stretch is the way to go.
We finishes off the class with chanting together in a circle on a dark beach, the teacher told me that I am making a small step to achieving Nirvana, which was nicd of him.
I thought I was being to revealing wearing running shorts, however I soon realised I was wearing too much when the other toned, well postured (mostly french) men whipped off their sarongs to reveal little more than I thong. I could go on but I wont.
Yoga, however bad I am at it seems to be a great way to actually stretch deeply and a class when you are so terribly motivated to stretch is the way to go.
We finishes off the class with chanting together in a circle on a dark beach, the teacher told me that I am making a small step to achieving Nirvana, which was nicd of him.
Wednesday Mar 6, 2013 #
S & C 10:00 [3]
Running 30:00 [3] 4.0 mi (7:30 / mi)
Tired legs this morning.
Tuesday Mar 5, 2013 #
Running 45:43 [3] 6.1 mi (7:30 / mi)
A session on a newly tarmacked road just off the beach in Varkala, Kerala, India.
6 * 2min (1min) + 6*1min with jog back rec (up slight gradient, maybe 3-4%)
I had canine anxity for the 2 min reps as when the road curved out a small black dog would pop out the bushes and follow. It sort of affected me getting the most out of the 2 min reps, there was also a crossroads after about 1.45 which interrupted flow but I honeatly couldn't find anywhere else.
For the one minute reps I was working hardand focusing on my form(keeping head above hips, arms at 90 degrees and keeping a relaxed fist).
A total of 18 minutes of hard running, I'm yet to do more than this and will pick up the volume incrementally.
6 * 2min (1min) + 6*1min with jog back rec (up slight gradient, maybe 3-4%)
I had canine anxity for the 2 min reps as when the road curved out a small black dog would pop out the bushes and follow. It sort of affected me getting the most out of the 2 min reps, there was also a crossroads after about 1.45 which interrupted flow but I honeatly couldn't find anywhere else.
For the one minute reps I was working hardand focusing on my form(keeping head above hips, arms at 90 degrees and keeping a relaxed fist).
A total of 18 minutes of hard running, I'm yet to do more than this and will pick up the volume incrementally.
Cycling 45:00 [3] 18.0 km (2:30 / km)
Dom has met a friend and went to the beach, I took the opportunity to go out for a cycle. I've founda lovely undulating and quiet loop. I planned to do two but stopped for a chicken biryani which was awesome.
S & C 10:00 [3]
Stretching and exercises mostly on one leg in an atfempt to improve my balance, as I've learnt that running is in fact a balancing act.
Monday Mar 4, 2013 #
Cycling 45:00 [3] 15.0 km (3:00 / km)
A short loop on quieter roads out from Varkela , hilly and hot. Was with Dom so quite slow, i'll try and do a couple of these tomorrow.
Running 30:00 [3] 4.0 mi (7:30 / mi)
Doms in legs from session on Saturday and felt quite heavy today, this was partly due to the 3 cups of sweet chai I had on the beach before trotting off.I plan to do a session 2 moz.
S & C 10:00 [3]
Sunday Mar 3, 2013 #
Running 45:00 [3] 6.21 mi (7:15 / mi)
A solid run and the longest run this season. Back and forth along the beach.
Saturday Mar 2, 2013 #
6 AM
Running 30:00 [3] 4.29 mi (7:00 / mi)
Despite meeting quite a few people yesterday who say with pride that they are up early on the beach doing there yoga moves EVERY morning at 6. I got up to do a run as the sun was coming up - guess what, nobody there - I'm remember this when people tell me in future that they get up at the drack of dawn to yogacise. The whole town was deserted apart from a limping dog who tried to follow me for a bit.
A pleasant morning partly across the path running along the cliff and partly on the beach where by the end there were lots of Indian boys playing cricket.
A pleasant morning partly across the path running along the cliff and partly on the beach where by the end there were lots of Indian boys playing cricket.
S & C 10:00 [3]
6 PM
Running 30:00 [3] 3.75 mi (8:00 / mi)
Hill session : 8× 90s hills with jog back recovery. First hill session for a long, long time, felt good and was enjoyable.
Friday Mar 1, 2013 #
Cycling 3:00:00 [3] 60.0 km (3:00 / km)
It was pushing 40 degrees today, even the wind was burning, a furnace, drank 5l of fluids, some tough high geared climbes.
Running 25:00 [3] 3.57 mi (7:00 / mi)
A run on the beach in the tourists town of Varkela, Kerala on the west coast of India. Found a great hill with a straight path at the end, takes about 90s of effort, did 4x to test it out - will do a session here maybe tomorrow.
S & C 15:00 [3]
Everyone else is doing yoga here, look a little out of place exerting myself by doing a press-up or two.