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Training Log Archive: redrider

In the 7 days ending Aug 19, 2012:

activity	#	time	miles		km		+m
Running	4	6:38:25	47.04	(8:28)	75.7	(5:16)	533
Strength	4	3:00:00
Trail running	2	2:05:00	14.29	(8:45)	23.0	(5:26)	50
Cycling	1	1:10:00	14.29	(4:54)	23.0	(3:03)	140
Swimming	1	15:00
Cross training	1	10:00
Total	7	13:18:25	75.62		121.7		723

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Sunday Aug 19, 2012 #

Running long 3:50:00 [2] 43.0 km (5:21 / km) +432m 5:06 / km

last long run before Jungfrau. my longest run ever! it wasn't as awful as I thought :) legs got a bit tight and tired towards the end but could even push the last km little harder, on almost 4min/km pace. I should have the endurance, it's the climb that frightens me..

Saturday Aug 18, 2012 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Running 19:25 [5] 5.0 km (3:53 / km)

Brueton park run. Legs were tight and took it more like a training.

Running 20:00 [1] 3.5 km (5:43 / km)

Cross training 10:00 [2]

Strength 1:00:00 [2]

body pump

Friday Aug 17, 2012 #

Running 15:00 [1] 2.0 km (7:30 / km)

Strength 45:00 [3]

15min warm-up (running, jumps, high knees etc) + 30min circuit (12 sets, 2 rounds, 60sec work, 10sec change, a few minutes jogging between the rounds). exercises: barbell squats, squat jumps to bench, biceps with rubber band, biceps with barbell, triceps with rubber band, shoulder press, press-ups, chair-dips, kettle bell swings, legs sweeping while in blank, lunges with weights, pushing a heavy weight on madras on the floor. pheww...

Swimming 15:00 [2]

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

Thursday Aug 16, 2012 #

Trail running 1:00:00 [3] 12.0 km (5:00 / km) +50m 4:54 / km

2km warm up + 10km steady (4:30-5:00). ran around earlswood lakes and clowes wood and parts were really bad and muddy to run, so a couple of slower kilometers there. felt okay.

Cycling 1:10:00 [2] 23.0 km (3:03 / km) +140m 2:57 / km

right after the run I jumped on the cycle to make 2h combination training. quite alright.

Wednesday Aug 15, 2012 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running tempo 35:00 [4] 8.0 km (4:23 / km) +101m 4:07 / km

2km warm-up + 4km+4km tempo (4:20-4:10) with 1km jog recovery + 3,7km warm down

Running warm up/down 27:00 [2] 4.7 km (5:45 / km)

Strength 15:00 [2]

circuit (abs, transverse abs, lower and upper backs, transverse backs, sides, press-ups, glutes, hips, hamstrings, squats, lunges, heel raises)

Tuesday Aug 14, 2012 #

Trail running 1:05:00 [2] 11.0 km (5:55 / km)

still a bit tired from weekend so I only did an easy run today

Monday Aug 13, 2012 #

Strength 1:00:00 [2]

legs needed rest from running after the weekend. went to body pump instead + some swimming. good fun!

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