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Training Log Archive: redrider

In the 7 days ending Jul 8, 2012:

activity	#	time	miles		km		+m
Running	5	4:30:00	32.25	(8:22)	51.9	(5:12)
Trail running	2	3:40:24	25.04	(8:48)	40.3	(5:28)	640
Strength	4	1:20:00
Cycling	2	1:10:00	13.05	(5:22)	21.0	(3:20)	121
Total	8	10:40:24	70.34		113.2		761

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Sunday Jul 8, 2012 #

Running 17:00 [1] 3.0 km (5:40 / km)

recovery run. hamstrings a bit tight but otherwise legs are quite ok.

Cycling 55:00 [2] 16.0 km (3:26 / km) +121m 3:19 / km

cycling with Sami on small country roads

Strength 15:00 [1]

circuit

Saturday Jul 7, 2012 #

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

warm up + some drills

Trail running 1:30:24 [5] 21.3 km (4:15 / km) +40m 4:12 / km

Birmingham & Black Country Half Marathon on muddy, thoroughly soaked canal paths. Did not have my best day and hamstrings were tight already before the race but did quite okay run in the prevailing circumstances. Started a bit too fast with two other girls. Slowed down a little after 4km and then again in the tunnel (between 6-7km). After 10km I started to chase the two girls up in front, caught the other one on the next kilometers, passed her and tried to catch the leading girl. Got 20sec closer (gap of 45sec down to 20-25sec) but the spurt took all out and I got tired a few kilometers too early and my pace dropped dramatically. Just happy to reach the finish. 2nd woman! :D
Results: http://www.stuweb.co.uk/race/m4/

Trail running warm up/down 20:00 [1] 3.0 km (6:40 / km)

warm down jog/walk

Friday Jul 6, 2012 #

10 AM

Cycling 15:00 [1] 5.0 km (3:00 / km)

Running 10:00 [2] 2.0 km (5:00 / km)

Strength 30:00 [3]

strength for legs and glutes including mid- and upper body movements between the sets. leg curl, leg extension, leg press, lunges, squats, heel raises.

Thursday Jul 5, 2012 #

Running warm up/down 27:00 [2] 5.5 km (4:55 / km)

Running intervals 16:00 [4] 3.7 km (4:19 / km)

6x400m intervals (1:27-1:30) with 200m jog recoveries. really hot day today but otherwise feeling good. kept the pace easy enough.

Running warm up/down 29:00 [2] 5.3 km (5:28 / km)

Running 50:00 [1] 7.1 km (7:03 / km)

easy recovery run with Sami

Wednesday Jul 4, 2012 #

Trail running hills 1:35:00 [3] 13.5 km (7:02 / km) +600m 5:45 / km

Off-road hill running Clent Hills. Ran up and down on different sides of both hills. Paths were quite muddy and slippy, hard to get down the steepest climbs. Upwards it went well though :) Hills were smaller than last time!

Tuesday Jul 3, 2012 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

Running intervals 31:00 [4] 7.8 km (3:58 / km)

3000m + 3x1600m intervals (3:56-3:58) with 3min / 1,5min recoveries. phewww...it's been a while since I've done something like this. speed wasn't a problem but the distance was. good to have it done though. first real long interval training! increasing the mileage...

Running warm up/down 30:00 [2] 5.5 km (5:27 / km)

Monday Jul 2, 2012 #

10 AM

Strength 20:00 [2]

circuit including some jumps, squats, and lunges for legs and glutes + upper and mid body

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)

Strength 15:00 [3]

strength at gym: quads, hamstrings, leg press, lunges, calves

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