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Training Log Archive: JT

In the 7 days ending Nov 16, 2008:

activity # timemileskm+m
  Running5 3:26:04 25.54(8:04) 41.1(5:01) 440
  Running Drills6 2:10:00 8.95 14.41 35
  Cross Training2 1:00:00 7.08(8:28) 11.4(5:16)
  Strength + Conditioning2 50:00
  Orienteering1 22:16 2.55(8:44) 4.1(5:26) 1006 /13c46%
  Terrain Running1 21:28 3.73(5:45) 6.0(3:35) 40
  Total7 8:09:48 47.85 77.01 6156 /13c46%

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Sunday Nov 16, 2008 #

Orienteering race 22:16 [5] *** 4.1 km (5:26 / km) +100m 4:50 / km
ahr:187 max:201 spiked:6/13c (injured) shoes: Inov8 Mudclaw 330

British Schools Champs. B12. 22:16. 2nd place, 2 mins down on Matt :(

Really harsh on my self for spiked controls, in general was pretty damn clean technically, main reason for not spiking controls was silly little hesitations. Felt quite sluggish after yesterday but can't have been going that slowly, hip was aching quite a bit near then end but kept it going. Will put analyis on my blog tomorrow...gotta get back to history homework case study at some point :(

B12 team won :) so I came away with some free PGL goodies and a shiny trophy to present to school tomorrow :) Surprised how well I did after yesterdays training....things are looking goooooood :) :) :)

Running Drills 25:00 [2] 1.0 mi (25:00 / mi) +15m 23:54 / mi
(injured) shoes: Inov8 Mudclaw 330

wu: easy jog then drills and a few sprints to try and wake legs up as I felt really heavy and slow
wd: easy jog around assembly area and some stretching. hip bit sore :(

Note

Feel like I've had a good hard week but a bit up and downy from day to day. Next cycle want to have a more consistent week with less daily peaks and troughs of hours but varying the intensity instead of time....

Saturday Nov 15, 2008 #

Cross Training 30:00 [3] 10.2 km (2:56 / km)
shoes: Shimano RO85

Cycled to and from Stu's house. Was quite cold on the way back so kept it in a really low gear to keep warm and stop my legs from stiffening up.

Running Drills 35:00 [2] 7.3 km (4:48 / km)
shoes: Brooks Adrenaline GTS 8

wu: ran down to wollaton park then some stretching and toilet break (2km)
wd: jogged along wollaton vale then walked/jogged back through park then along road cos they locked the gates.

Running long 1:28:04 [3] 18.0 km (4:54 / km) +300m 4:31 / km
ahr:164 max:191 shoes: Brooks Adrenaline GTS 8

long run with Stu + Hodgo.

From wollaton, along bramcote ridge, through the park, up stapleford hill, out past trowell garden centre, along cannal, into cossal, along tracks I don't know where lol into bluebell wood and finishing down to 5ways junction. EPIC!!

Started off steady and maintained the pace throughout, picked it up in the last few km. Hips were a bit stiff to start then felt good until about 70mins then started to tighten a bit. Not too bad though. Legs felt really empty by the end.

http://3.bp.blogspot.com/_hnr1suL7Ko8/SR8qGthT-5I/...

Note

EPIC DAY!! was really fun running with the guys :) had a long hot soak afterwards and ate multiple plates of spag bol, yummy :)

Friday Nov 14, 2008 #

Strength + Conditioning (Stabilisation/Flexibilty) 30:00 [2]
(rest day)

Wasn't going to do this but after eating half a family size dairy milk, thought I better had!!

2mins each leg "wobble cushions"
1min each leg squats, focusing on lower leg stabilisation
1min both leg squats, "
1min each leg lunges, "

15mins stabilisation including:
2x10 alt.leg straightening
1x10 both leg straightening
10x8 bridging
10x5 alt.leg side drop
2x10 alt.leg bend
1x10 crunches

8mins stretching & flexibility exercises (hamstring + calf)

Thursday Nov 13, 2008 #

Cross Training 30:00 [3] 1.2 km (25:00 / km)

Couldn't go to Notts AC tonight and I heard the pool was open so I gatecrashed the staff session :p did a few warm up laps and stretching then 1km swim, took it really easy. Haven't been swimming in ages so just tried to get a rhythm going...was fun.

Running Drills 15:00 [2] 1.0 km (15:00 / km)
shoes: Brooks Adrenaline GTS 8

wu: jogging around football pitch with peter then some drills
wd: plenty of stretching

Running 15:00 [3] 3.0 km (5:00 / km)
(injured) shoes: Brooks Adrenaline GTS 8

Started off doing a 1min on 30s recovery interval session with peter (doing about 320-330m per rep) but was really slippy and my left hip started hurting :( took that as a sign to stop so just went for a 10min easy jog around the NTU clifton campus.

Note
(injured)

Really annoyed that my hip started hurting today, don't get why 'cos I haven't felt it before :( anyway, saw the TASS guy today for my screening. Was really interesting, found out a lot about my muscles/joints/movements/body. Was definitely worth it, he was really kl and said my training looks good, need to print off all my plans again though cos he nabbed off with them, grr!! Basically he reckons if I follow his plan then I can run A LOT faster, so thats good :) :)

Wednesday Nov 12, 2008 #

Running Drills 20:00 [1]

wu + wd: lots of stretching (static and dynamic)

Terrain Running race (vs. Loughborough GS) 21:28 [4] 6.0 km (3:35 / km) +40m 3:28 / km
shoes: Ascis Hyper XC

Cross country at wollaton park today. Usual 3 big lap course. Again, like last night, my breathing felt good but my quads were knackered going up the hill. Still ran a faster time than I did about 5 weeks ago though so thats ok :)

Running 45:00 [3] 4.7 mi (9:34 / mi) +50m 9:16 / mi
shoes: Brooks Adrenaline GTS 8

Gave Stu a call after cross country and we went for an easy run around wollaton park for a bit. Was good, nice conditions for running and bit of chit chat as we ran. Good way to do a nice easy run. TASS screening tomorrow.

Note

Feeling quite positive today :) no stress, feel really relaxed and everything just seems good :) planning to do the Southwell 10K just before new year so should give me a benchmark to improve on. So yeh...basically today rocks :)

Tuesday Nov 11, 2008 #

Running Drills 25:00 [2] 4.5 km (5:33 / km) +20m 5:26 / km
ahr:143 max:188 shoes: Brooks Adrenaline GTS 8

wu: jog with Robert then with Hodgo + Andy, then a few drills.
wd: jog with Hodgo.

nice and easy

Running intervals 28:00 [4] 6.1 km (4:35 / km) +40m 4:27 / km
shoes: Brooks Adrenaline GTS 8

Notts AC at Nottingham Uni. Was in Richard's group tonight 'cos I wasn't feeling too great last week, definitely going back up to Hodgo's group 'cos I was coasting for parts.

2900m
2min recovery
4x800m with 90secs recovery (more like 75/80)

9:40 max: 199 av: 188
recovery - av: 155 low: 148
2:27 max: 196 av: 186
recovery - av: 174 low: 152
2:27 max: 196 av: 188
recovery - av: 173 low: 154
2:27 max: 198 av: 187
recovery - av: 172 low: 158
2:27 max: 197 av: 188

First time I've done this session so on the long rep I had no idea how to pace it, ended up going way too easy for the first half then couldn't push too much into the wind near the end. Coasted in by about 8 seconds in front of the next guy in the group and was a lot slower than I should've been. For the 800s felt aerobically really good, was managing to recover well between reps, just feel like I've lost my leg speed because I haven't been doing regular intervals like the other guys. Something to work on and think by Christmas time I should be in around 9:15 3km shape, maybe lower...

Strength + Conditioning 20:00 [3]

Usual 15min core session followed by 5 mins extra 'cos I was feeling good. Included some tucked in leg straightening, bridging and crunches.

Running Drills 5:00 [1]

wd: stretching + flexibilty exercises

Monday Nov 10, 2008 #

Running Drills 5:00 [1]

some stretching before getting changed but couldn't do much 'cos I was late for lessons :(

Running (Recovery) 30:00 [3] 4.0 mi (7:30 / mi) +50m 7:13 / mi
(rest day) shoes: Brooks Adrenaline GTS 8

Recovery run around the arboretum then forest at lunchtime, took it really easy, not feeling in great shape at the minute, especially after yesterday. Was really slippy in places 'cos the paths were covered in leaves so had to be careful not to fall over. Felt ok though, wish I could've gone out for longer but had to get back to lessons.

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