Training Log Archive: CraigFishwickIn the 7 days ending Apr 8, 2018:
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Sunday Apr 8, 2018 #
Running 56:47 [3] 7.96 mi (7:08 / mi)
shoes: Nike Pegasus 34 - Blue + White
Running 15:29 [3] 2.0 mi (7:44 / mi)
shoes: Pegasus 34 Uni Blue
Saturday Apr 7, 2018 #
Running 9:42 [3] 1.32 mi (7:21 / mi)
shoes: Nike Pegasus 34 - Blue + White
Running 16:29 [3] 5.0 km (3:18 / km)
shoes: Nike Flyknit Streak pink/yello
Wasn't initially planning on racing today but felt quite good in the morning so thought it would be worth a punt.
Worked really hard throughout, went through the first km in 3:07 which is bang on what I went through last time. Worked through a few runners on the next few laps and had a strong finish. I was deep in the well by the end and a reminder that in order to run this time requires pain and suffering. The 16 min barrier seems a long way away but I've now run 16:28 + 16:29 so, hopefully after this period of stabilisation I will have another period of improvement. I'll try and run a few more of these over the summer - absolutely great races.
Running 10:07 [3] 1.27 mi (7:58 / mi)
shoes: Nike Flyknit Streak pink/yello
Friday Apr 6, 2018 #
Running 34:48 [3] 5.01 mi (6:57 / mi)
shoes: Nike Pegasus 34 - Blue + White
16.05
15.70
14.55
13.50
13.56
13.57
14.89
13.85
Started easy and worked it up.
Running 30:19 [3] 4.35 mi (6:58 / mi)
shoes: Nike Pegasus 34 - Blue + White
S & C 45:00 [3]
3 sets 12 30kg reverse lunges - dumbbell
3 sets 8 squat 35kg - dumbbell
3 sets 12 40kg dumbbell calf raises
2 sets each leg single leg split squat 25kgs
Crunches
Planks
Press ups
Getting bored of writing down each exercise but defo getting ‘stronger’
Climbing 30:00 [3]
Thursday Apr 5, 2018 #
Note
Wednesday Apr 4, 2018 #
Note
S & C 15:00 [3]
Climbing 30:00 [3]
Tuesday Apr 3, 2018 #
Note
(rest day)
Monday Apr 2, 2018 #
Running 55:11 [3] 8.0 mi (6:54 / mi)
shoes: Nike Pegasus 34 - Black/Gold
Feeling ok, a little tired.
S & C 1:00:00 [3]
Doms hip mobility exercises
box jump plyos 3 sets 12
reverse eccentric box jumps 3 sets 10
squat - 45,50,60 sets of 8
cal raises - 60kgs 3 sets 12
Single leg deadlifts with bar only- 2 sets 6 both leg
Medicine ball (10kg's) step up 3 sets 10
lunge with med ball
forward lunge 40kg's 3 sets 12
side lunge (bar only) 2 sets 10
Plank + crunches