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Training Log: JimBailey

In the last 7 days:

activity # timemileskm+mload
  Running5 3:50:11 30.13(7:38) 48.5(4:45) 446710.3
  S&C1 20:0060.0
  Stretching and Rolling1 10:0030.0
  WU/WD2 9:59 1.29(7:44) 2.08(4:48) 2216.7
  Total8 4:30:10 31.43 50.58 468817.0
  [1-5]8 4:29:58
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Tuesday Jan 15 #

7 PM

Running 1:04:14 intensity: (12 @0) + (1:33 @1) + (13:26 @2) + (31:48 @3) + (16:28 @4) + (47 @5) 12.45 km (5:09 / km) +238m 4:42 / km
ahr:159 max:187

Bok Training run- Easy on flat and downhills then razed up the hills, chill night and some very nice Fish and Chips afterwards to motivate.
(I have also sorted out my HR zones so hopefully it now doesn't say that I am killing my self when doing an easy run )

Monday Jan 14 #

7 AM

Stretching and Rolling 10:00 [3]

1 PM

Running 34:14 intensity: (1:45 @1) + (13:57 @2) + (18:32 @3) 7.41 km (4:37 / km) +82m 4:22 / km
ahr:168 max:178

Lunchtime run with olly, We were going to do hill sprints but wimped out and just did a easy run.
2 PM

WU/WD 1:15 intensity: (1:02 @1) + (13 @2) 0.27 km (4:41 / km) +7m 4:08 / km
ahr:142 max:154

Sunday Jan 13 #

3 PM

WU/WD 8:44 intensity: (2:47 @1) + (5:26 @2) + (31 @3) 1.81 km (4:49 / km) +15m 4:38 / km
ahr:153 max:170

Running 40:47 intensity: (17 @2) + (18:25 @3) + (22:02 @4) + (3 @5) 10.11 km (4:02 / km) +26m 3:59 / km
ahr:184 max:190

Was pushing but never going so hard I was struggling to breathe, Legs a bit tired from yesterday so just went as hard as I felt without killing my self.

Running 16:23 [2] 2.8 km (5:51 / km) +54m 5:20 / km
ahr:173 max:176

Saturday Jan 12 #

2 PM

Running race (XC) 19:29 intensity: (11 @1) + (5 @2) + (1:31 @3) + (7:28 @4) + (10:14 @5) 5.04 km (3:52 / km) +37m 3:44 / km
ahr:189 max:196

Felt good the whole way round was second till 3km then just the guy sped up, but I kept with him the rest of the way. Really strong wind against us up the hill and some really sharp corners, Feeling good at pace though. I think after a few speed sessions I should be able to go sub-18 5km. As long as I find a good course. Very happy with how training is going.

Running 5:58 intensity: (5:10 @1) + (48 @2) 0.47 km (12:45 / km) +5m 12:06 / km
ahr:116 max:164

I wanted to do more but didn't have much time and noone from my team was very enthusiastic about doing a warm-up with me.

Friday Jan 11 #

S&C (Plyo) 20:00 [3]
(rest day)

Re-doing the stuff from Edinburgh..going to try and do a session every friday on my rest day.

Thursday Jan 10 #

2 PM

Running 49:06 intensity: (7:04 @1) + (8:05 @2) + (6:14 @3) + (18:42 @4) + (9:01 @5) 10.2 km (4:49 / km) +4m 4:48 / km
ahr:163 max:187

Started of reasonably easy then did a 3km tempo from 2.5km then again at 8km till the end. Nice pace and good training.

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Training Targets

Jan 1 – Dec 31 (365d)
2000km of orienteering and running -average of 38km a week
Orienteering
+ Running
+ WU/WD
2000km
actual:127.3km6%
projected:3098.7km154%

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