Training Log Archive: DawnieIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
10 AM
Running 32:34 [3] 4.17 mi (7:49 / mi)
Sunday Oct 30, 2011 #
Running 51:29 [3] 6.4 mi (8:03 / mi)
I'm not very happy with my times at the moment. I know that the terrain around here is less even, undulating and very muddy through the forest; so I am hoping that when I get back to the nice flat paved surface of tooting bec common my times will improve.
Friday Oct 28, 2011 #
11 AM
Running 34:00 [3] 4.17 mi (8:09 / mi)
Ran medium pace today, though felt quite tough - mixture prob of having ran all week and ground being muddy and slippy. Must rest and do yoga tomorrow me thinks!
Thursday Oct 27, 2011 #
11 AM
Running (Easy/Slow) 55:49 [2] 6.4 mi (8:43 / mi)
So another very easy run after yesterdays intervals. I wouldn't normally try to run everyday (bar sat, planning to have that day as rest) in a week. But the running book I am reading suggests doing easy runs on rest days - apparently easy means you could hold down a conversation, which being as I talk to myself causes me no problems! I know you're not supposed to increase training more than 5%, but figured being as visiting the rents and hence can't go swimming or the gym then some easy runs won't hurt me. Plan to run a 'marathon' pace run tomorrow... I'll be honest all these different names for speeds of runs do seem a bit much - can't we just say slow, average or fast...
Wednesday Oct 26, 2011 #
11 AM
Interval training 1:00:00 [4]
Warm up run 10minutes to local woods. Running surface was muddy, uneven woodland, with a slight hill at beginning of loop. Very pretty though.
6.34 + 90sec recovery (6.34)
15.04 +90sec recovery (7.00)
23.29 +90sec recovery (6.55)
31.54 +90sec recovery (6.57)
20 minute warm down jog around village and back home.
As usual sprinted off on the first one, though reigned it back quite soon when remembered that that approach doesn't normally work; more accurately when I started running up the hill and thought 'bloody hell!'.
Distance of loop was 0.92 of a mile ... dumb person here ... does that mean 900 meters? According to walkjogrun that puts my slowest lap paced at 7.33/mile which considering the difficult terrain I'm happy with that.
6.34 + 90sec recovery (6.34)
15.04 +90sec recovery (7.00)
23.29 +90sec recovery (6.55)
31.54 +90sec recovery (6.57)
20 minute warm down jog around village and back home.
As usual sprinted off on the first one, though reigned it back quite soon when remembered that that approach doesn't normally work; more accurately when I started running up the hill and thought 'bloody hell!'.
Distance of loop was 0.92 of a mile ... dumb person here ... does that mean 900 meters? According to walkjogrun that puts my slowest lap paced at 7.33/mile which considering the difficult terrain I'm happy with that.
7 PM
Stretches/Core exercises 30:00 [0]
Tuesday Oct 25, 2011 #
11 AM
Running (Easy/Slow Run) 55:00 [2] 6.4 mi (8:36 / mi)
Original plan was to try to do some intervals on my own. Woke up with bad stomach cramps and lethargy, which I could sense coming on yesterday. Rather than just dosing up on pain killers and doing nothing I decided I would just go for a very easy run, and do my intervals tomorrow.
10 PM
Stretches/Core exercises 20:00 [1]
Monday Oct 24, 2011 #
10 AM
Running 33:00 [3] 4.17 mi (7:55 / mi)
Struggle street today. Body not 100%
Sunday Oct 23, 2011 #
Stretches/Core exercises 20:00 [1]
Not so easy to do a full session amongst the building rubble of a home my parents are currently renovating.
Saturday Oct 22, 2011 #
Running (Easy/Slow) 53:21 [3] 6.4 mi (8:20 / mi)
Thursday Oct 20, 2011 #
10 AM
Running (threshold) 39:04 [4] 5.24 mi (7:27 / mi)
Beautiful day for run. Ran as hard as I could for sustaining 5miles.
4 PM
Swimming 30:00 [3]
30x Front Crawl
8 PM
Yoga (Class) 1:00:00 [1]
Actual class time 1h20 - logging 1h excluding time not spent in posture. Good class, clearly explained and good emphasis on all body areas.
As before any yoga class I found myself feeling unsettled and anxious, worried about what will happen in the class. Seems stupid but I have a real aversion to overly spiritual people (what did church do to me?), and in the more advanced yoga classes I have been too people always give of this aura that they think the sun shines out of their backsides because they can stand on their heads. I spend the beginning of the class judging the people walking in with their own yoga mats. The irony of all this being I have my own mat and actually like relaxing and meditating when on my own.
As before any yoga class I found myself feeling unsettled and anxious, worried about what will happen in the class. Seems stupid but I have a real aversion to overly spiritual people (what did church do to me?), and in the more advanced yoga classes I have been too people always give of this aura that they think the sun shines out of their backsides because they can stand on their heads. I spend the beginning of the class judging the people walking in with their own yoga mats. The irony of all this being I have my own mat and actually like relaxing and meditating when on my own.
Wednesday Oct 19, 2011 #
Gym 1:00:00 [3]
Cardio machines. Didn't fancy weights today.
3 PM
Stretches/Core exercises 30:00 [1]
Abdominal strength and leg flexibility. Feel like a new person since started adding this into my routine. Have managed to return to my pre-running level of flexibility (unfortunately not my pre-university level of flexibility), and I my abdominals are the strongest and most toned they've ever been.
Tuesday Oct 18, 2011 #
10 AM
Stretches/Core exercises 1:00:00 [1]
7 PM
Interval training 40:00 [5]
Intervals with Heathside at Finsbury Park Track. First time at Finsbury Park track session. The coaches were really friendly and explained everything to me and gave me targets for the session.
The coach asked me what my goals were, and what running I'd been doing/done. I mentioned that one of my goals was to be able to run at 7min/mile if possible one day, and that my other goal was to get my marathon time down to sub 3.30.
The session was 4x1600, but the coach asked me to do the first one aiming for 7min/miles (as he wanted to prove to me that I could already run at that pace - even if I couldn't sustain it long distance yet). In total I did 2x 1600, 1x 800, then he asked me to do 1x 400 but as fast as I possibly could.
Splits
1600 6.33
1600 6.59
800 3.35
400 1.24
Really enjoyed the session. Can't for the life of me remember what the recovery times were in-between. Think it was 90s but I could be wrong. Think I was delirious from oxygen dep.
Warm up 3x slow laps. Warm down 2x slow laps.
The coach asked me what my goals were, and what running I'd been doing/done. I mentioned that one of my goals was to be able to run at 7min/mile if possible one day, and that my other goal was to get my marathon time down to sub 3.30.
The session was 4x1600, but the coach asked me to do the first one aiming for 7min/miles (as he wanted to prove to me that I could already run at that pace - even if I couldn't sustain it long distance yet). In total I did 2x 1600, 1x 800, then he asked me to do 1x 400 but as fast as I possibly could.
Splits
1600 6.33
1600 6.59
800 3.35
400 1.24
Really enjoyed the session. Can't for the life of me remember what the recovery times were in-between. Think it was 90s but I could be wrong. Think I was delirious from oxygen dep.
Warm up 3x slow laps. Warm down 2x slow laps.
Monday Oct 17, 2011 #
10 AM
Stretches/Core exercises 1:00:00 [1]
Great stretches today! New ones to add to my own repertoire.
1 PM
Running 39:46 [4] 5.24 mi (7:35 / mi)
Run around and in Tooting Bec Common. Decided the common is always windy, or maybe it's just because it's nearly winter... Ran hard today. Started off gently, but tried to build it up as soon as I was feeling comfortable. I would say it'll be a little while before I call this speed comfortable, but it wasn't totally uncomfortable either.
7 PM
Swimming 30:00 [3]
30x Front Crawl
Sunday Oct 16, 2011 #
5 PM
Stretches/Core exercises 30:00 [1]
Saturday Oct 15, 2011 #
Cycling (To and from event) 1:00:00 [3]
It was quite liberating catching the train and cycling to the event today. Cycled Balham to Clapham Junction, Fleet to event, event to Fleet, and then from Waterloo back to Balham (got on the wrong train). I like to think I'm a strong cycler, but was feeling the limitations of my bike today against Nicks newer lighter bike (but did greatly enjoyed seeing one of those really expensive snazzy city bikes steam off ahead of him).
10 AM
Orienteering (race, coached by Nick) 50:00 [3] 4.0 mi (12:30 / mi)
Really beautiful day for running around the woods, and great atmosphere. Nick was coaching me on a light blue. I personally found it quite tricky .The coaching sessions are really good for me to see where I am making the costly mistakes (i.e. running off down the wrong path straight out of the control).
Friday Oct 14, 2011 #
10 AM
Stretches/Core exercises 30:00 [1]
Leg flexibility and abdominal strength.
3 PM
Gym 1:00:00 [3]
30 mins bike - cross country setting
20 mins cross trainer - manual setting 10
Weights - Leg curl, leg press, arm pull thingy and chest press.
20 mins cross trainer - manual setting 10
Weights - Leg curl, leg press, arm pull thingy and chest press.
Thursday Oct 13, 2011 #
12 PM
Swimming 30:00 [3]
30X FRONT CRAWL
3 PM
Stretches/Core exercises 30:00 [1]
Leg flexibility and abdominal strength.
6 PM
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
Slow run to and from Battersea for speed training.
7 PM
Interval training 50:00 [5]
10 min warm up and warm down. 1K x 4 with 90s rest in between. I am terrible at speed sessions. I always go off to fast, and then can't keep it going.
Splits
4.09
4.15
4.44 ??? Was contemplating walking on this one...
4.28
Think maybe I should try working at consistency - aim for 4.30 (Off course that would involve knowing how to judge what speed I was going. I'm sure that'll come).
Splits
4.09
4.15
4.44 ??? Was contemplating walking on this one...
4.28
Think maybe I should try working at consistency - aim for 4.30 (Off course that would involve knowing how to judge what speed I was going. I'm sure that'll come).
Wednesday Oct 12, 2011 #
12 PM
Swimming 30:00 [3]
30x Front Crawl.
Tuesday Oct 11, 2011 #
10 AM
Stretches/Core exercises 30:00 [1]
Leg flexibility and abdominals.
12 PM
Swimming 30:00 [3]
30x front crawl
7 PM
Orienteering (Street O) 1:00:00 [3]
One word can sum up my first street O - LOST! Actually bloody lost. Tonight basically exploited every directional weakness I have: 1. Night time - my already useless sense of direction is completely overwhelmed when I can't see properly 2. Having to turn the map over meant I had no hope of ever following where I was on the map. 3. Having to think about clues whilst running...sorry I'm no good at that when stationary let alone functioning on half of my brain cell.
On a positive note my legs felt really good running today. I might not have found many of the control sites, but I sure had a good fast run all over the place!
On a positive note my legs felt really good running today. I might not have found many of the control sites, but I sure had a good fast run all over the place!
Monday Oct 10, 2011 #
10 AM
Stretches/Core exercises (Class) 1:00:00 [1]
3 PM
Running 41:36 [3] 5.24 mi (7:56 / mi)
Windy run, but at least it kept me cool :)
7 PM
Swimming 30:00 [3]
30x front crawl
Have water in my ears now - urgh!
Have water in my ears now - urgh!
Sunday Oct 9, 2011 #
2 PM
Yoga (Class) 1:15:00 [2]
Great class, perfect way to recover from the cross country yesterday. It was a beginners class, so the instructor explained everything, but still enabled you to do harder moves if able. Also far less chanting, still some, so I was able to enjoy the atmosphere of the class without feeling too stupid. Feel all loose and flexible again :)
Saturday Oct 8, 2011 #
12 PM
Running (Warm up) 15:00 [2] 2.0 mi (7:30 / mi)
1 PM
Running race 27:25 [5] 6.0 km (4:34 / km)
First cross-country race today. I enjoyed it even if it was painful. Is a good way to force me to run faster than I want too. Sadistically I liked the hills, but wasn't very good on coming down them. It did cross my mind that maybe my gym session yesterday wasn't the most helpful pre-race preparation, but hey it's all fun. I need to learn how to push myself a bit harder though, maybe intervals will help with this.
Friday Oct 7, 2011 #
Gym 1:00:00 [3]
30 mins bike, cross country setting, up to 18 resistance;
20 mins cross trainer, resistance 10;
Leg curl - 2 x 16 (30)
Leg press thingy 2 x 16 (40)
Chest curl thingy 2 x 16 (10,20)
Arm pully thingy 2 x 16 (15)
20 mins cross trainer, resistance 10;
Leg curl - 2 x 16 (30)
Leg press thingy 2 x 16 (40)
Chest curl thingy 2 x 16 (10,20)
Arm pully thingy 2 x 16 (15)
4 PM
Stretches/Core exercises 30:00 [1]
Thursday Oct 6, 2011 #
Interval training (Track) 1:00:00 [3]
Actually no idea about total time. First ever time on a track, we did not have one of these at my humble school. Was fun. I worked as hard as I know how too, but also aware that I finished with too much energy to have worked as hard as I should be able too.
Warm up: three times round track, and then group warm up involving funny skipping etc. I couldn't help but laugh out loud, as it looks so stupid!
Pyramid session: 400m
800m (though I did 400 again as wasn't really sure what I
was supposed to be doing.)
1200m x 2
800m
400m
60s rest inbetween
Warm up: three times round track, and then group warm up involving funny skipping etc. I couldn't help but laugh out loud, as it looks so stupid!
Pyramid session: 400m
800m (though I did 400 again as wasn't really sure what I
was supposed to be doing.)
1200m x 2
800m
400m
60s rest inbetween
10 AM
Stretches/Core exercises 30:00 [1]
Leg flexibility and abdominal strength.
12 PM
Swimming 30:00 [2]
30x Front Crawl - Sheer stubborn determination I can finally do front crawl.
Wednesday Oct 5, 2011 #
3 AM
Stretches/Core exercises 30:00 [1]
Working mostly on flexibility of legs and abdominal strength.
12 PM
Swimming 30:00 [2]
12x Breast Stroke
12x Front Crawl
12x Front Crawl
7 PM
Running 55:00 [2]
Heathside: Did run instead of sessions. Still having pains in left hip. Slow pace. Ended with a nice stretch of the legs up the hill back to the meeting point.
Tuesday Oct 4, 2011 #
4 AM
Stretches/Core exercises 30:00 [1]
1 PM
Swimming 30:00 [2]
24 x Breast Stroke
8 x Front Crawl
Better today. Slowly improving.
8 x Front Crawl
Better today. Slowly improving.
Monday Oct 3, 2011 #
10 AM
Stretches/Core exercises (Class) 1:00:00 [1]
6 PM
Running 40:00 [3]
Beautiful run through Queens Wood and Alexandra Palace.
Sunday Oct 2, 2011 #
Stretches/Core exercises 30:00 [1]
Saturday Oct 1, 2011 #
10 AM
Running 40:00 [3]
Oh so hot! Not running well at the moment. Boredom I think...