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Training Log Archive: CraigFishwick

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running13 8:12:21 65.37(7:32) 105.2(4:41)
  S & C5 2:00:00
  Total16 10:12:21 65.37 105.2

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Sunday Feb 4 #

9 AM

Running 1:16:33 [3] 11.17 mi (6:51 / mi)
ahr:140 max:152 shoes: Nike Pegasus 34 - Blue + White

11 miles at a decent lick around Derwent and Howden with a solid group.

Saturday Feb 3 #

9 AM

Running 14:45 [3] 1.84 mi (8:01 / mi)
shoes: Nike Pegasus 34 - Blue + White

WU

Running 17:09 [3] 3.11 mi (5:31 / mi)
ahr:167 max:176 shoes: Nike Flyknit Streak pink/yello

Rother Valley Parkrun - 17:09 1st Place
(roughly 5 mins jogging)
15 min starting at threshold picking up to 10km pace towards end (avg 5:54)
+ 5 x 30s fast hills

Good session today, feeling pretty good. Feels nice to win a 'race/parkrun' however small. Ran alone throughout and found myself struggling to maintain the pace I started at 3.19 first km, then 3.24,3.29,2.28,3.26. Good to have Nik and another chap to do the threshold with afterwards otherwise would have struggled alone.

Thought I might have dipped under 17 this morning but I'll save that for another day! I think with consistent training and some 5km specific sessions then sub 16 end of April at the England champs is a possibility and now a realistic goal to work towards.



Running 40:47 [3] 5.89 mi (6:55 / mi)
shoes: Nike Flyknit Streak pink/yello

Remainder of session
11 AM

S & C 15:00 [3]

7 PM

S & C 1:00:00 [3]

Weights :

Front lunge
Reverse lunge
Squat
Bulgarian Split
Calf raises
Pull ups
Core with weight
Burpees
Skipping
Stretching

Friday Feb 2 #

8 AM

Running 13:15 [3] 1.79 mi (7:24 / mi)
shoes: Nike Pegasus 34 - Blue + White

Into work
5 PM

Running 15:40 [3] 1.8 mi (8:42 / mi)
shoes: Nike Pegasus 34 - Blue + White

HFW

Thursday Feb 1 #

Note

Weight 77.9Kg's
8 AM

Running 13:57 [3] 1.76 mi (7:56 / mi)
shoes: Nike Pegasus 34 - Blue + White

Run into work with ba-ba.
5 PM

Running 1:33:11 [3] 12.06 mi (7:44 / mi)
shoes: Nike Flyknit Streak pink/yello

5 x 2km (3min) @ Threshold pace
+ 4 * 60m sprints

7.25 , 7.22 , 7.21, 7.16 , 7.13
(Avg : 7:.19)

Great session to get in the bag. Much easier psychologically doing it with Mike. Alternating leading laps. These sessions I think is were I’m making real gains at the moment. I’ve always been able to bang out a half descent 10 * 400 type session of the like but these sessions build aerobic strength that I have lacked in the past. Hopefully the strength gained from these sessions will put me in a good position when I start with the faster sessions before the track season.
7 PM

S & C 15:00 [3]

Wednesday Jan 31 #

9 AM

Running 17:55 [3] 2.26 mi (7:56 / mi)
shoes: Nike Pegasus 34 - Blue + White

Into work
5 PM

Running 15:59 [3] 2.09 mi (7:39 / mi)
shoes: Nike Pegasus 34 - Blue + White

Easy run home via Tesco for Toblerone, feta and cream.

S & C 15:00 [3]

Tuesday Jan 30 #

8 AM

Running 14:04 [3] 1.8 mi (7:49 / mi)
ahr:128 max:138 shoes: Nike Pegasus 34 - Blue + White

Into work, crisp again.
6 PM

Running 49:38 [3] 6.9 mi (7:12 / mi)
shoes: Adidas 10km Track Spikes

6 x 60m sprints before and 4 x 100m fly afterwards (15s)

4 x 1200 (3min 20 rec)

3.50,3.49,3.49,3.44
Avg: 3:48 (9:30 3km pace)

Feeling good tonight.


Dec 17:
4.03,4.02,4.03,3.59 (3min rec)
Avg: 3.59

Jan 18:
3.59, 4.00, 3.57, 3.49 (2min rec)
avg: 3:56

Running 20:16 [3] 2.48 mi (8:10 / mi)
shoes: Nike Pegasus 34 - Blue + White

WD
8 PM

Running 8:49 [3] 1.0 mi (8:49 / mi)

Roll down hill after pub.

Monday Jan 29 #

Note

Weight : 78.5Kg's
8 AM

Running 39:46 [3] 4.65 mi (8:33 / mi)
shoes: Nike Pegasus 34 - Black/Gold

Easy run to NGH. Legs tired and a bit achy but not feeling flat and empty as I expected to feel today.
5 PM

Running 40:37 [3] 4.77 mi (8:31 / mi)
shoes: Nike Pegasus 34 - Black/Gold

Run home from Northern

+ 8 x 8-10 s hill sprints on Rutland Road

S & C 15:00 [3]

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