Training Log Archive: RichIn the 7 days ending Nov 9, 2008:
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Sunday Nov 9, 2008 #
Running long (ish) 1:25:00 [3] 15.66 km (5:26 / km) +150m 5:11 / km
shoes: Inov8 Flyroc 310
Long steady run. One of the old favourites taking in Thieves Wood and Cauldwell Woods. Lovely sunny morning. By the time I got out the shower it was chucking it down so time it nicely. Much more enjoyable than Charnwood I'm sure too.
Saturday Nov 8, 2008 #
Running (Recovery) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Flyroc 310
Steady run to recover between interval sets.
Running intervals 50:00 [5] 8.0 km (6:15 / km) +400m 5:00 / km
shoes: Inov8 Flyroc 310
10 x ~45-55s interval uphill (~200m) on gravel path, ~15-20s recovery then back down on grass (~30-35s) then 15-20s recovery.
Two sets with a recovery run in between.
Bloody hard work. Second set felt easier as I had a good consistant pace on each interval.
Two sets with a recovery run in between.
Bloody hard work. Second set felt easier as I had a good consistant pace on each interval.
Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310
Normal warm up and down static stretching, drills etc.
Friday Nov 7, 2008 #
Note
(sick)
Was going to go for a run but still not feeling 100% decided abit more rest and have a good interval session tomorrow would be the better option.
On the plus side I had been in contact with my physio about my ankle and based on what I hold her she think's I'm making excellent progress so no need to tone down the intense training and orienteering. :)
On the plus side I had been in contact with my physio about my ankle and based on what I hold her she think's I'm making excellent progress so no need to tone down the intense training and orienteering. :)
Thursday Nov 6, 2008 #
Note
(sick)
TASS intro evening with JT. Some useful stuff some not so. Was planning on doing some kind of interval session with JT and Pete but was feeling unwell. Had a spot of sinusitis all day which had got worse during the evening.
Wednesday Nov 5, 2008 #
Strength and Conditioning 15:00 [2]
A few core strength exercises before bed as I had no time to do anything else this evening. The recovery this week should be beneficial anyway.
Tuesday Nov 4, 2008 #
Running intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: Asics
Notts AC
4 x 1mile
4:56 - Pushed too hard in the last 400m and suffered in the rest as a consequence
5:10
5:16
5:17
Now not of the back of group three (was in fact 1st on the first loop) and pulling in athletes each session. Feeling positive after tonight.
4 x 1mile
4:56 - Pushed too hard in the last 400m and suffered in the rest as a consequence
5:10
5:16
5:17
Now not of the back of group three (was in fact 1st on the first loop) and pulling in athletes each session. Feeling positive after tonight.
Running warm up/down 45:00 [1] 4.0 km (11:15 / km)
shoes: Asics
WU: jogging running drills and dynamic stretching.
WD: jogging and stretching.
WD: jogging and stretching.
Monday Nov 3, 2008 #
Note
(rest day)
Knackered and ankle is swollen and sore. Need to take a rest and put the feet up.