Training Log Archive: RichIn the 7 days ending Dec 14, 2008:
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Sunday Dec 14, 2008 #
Note
(rest day)
Just not enough hours in the day. Didn't get home till later than hoped and we had friends coming around so had to tidy and cook. At least this week is supposed to be an easy one before the next fortnight of quality volume training.
Saturday Dec 13, 2008 #
Strength and Conditioning (Twister) 45:00 [1]
(rest day)
OK - Amy had, as the EMJOS training w/e had been cancelled, persuaded me to go up to the explorers w/e in North Yorks. I had been suffering from a hangover in the morning and had perked up by the afternoon to drive up. Was hoping to get some kind of run/intervals in but just didn't have the energy.
I engaged in some twister, which I recon is pretty good strength training. Cue abusive comments. ;)
I engaged in some twister, which I recon is pretty good strength training. Cue abusive comments. ;)
Friday Dec 12, 2008 #
Running (Lazer Quest) 45:00 [1]
(rest day)
I Doctor Doom along side my evil counterparts (workmates) took claim to the galaxy (bragging rights) in the three battles. The first was rather easy, the second mere formality and the third; quite simply a walk in the park! Despite the underhanded tactics of the so called 'good' side by pinching my lazer gun and wrestling me to the ground. One of their members was on a camacarzi mission; we first thought this may have been a ploy to put us off. No he was just a fool who wanted punishment! Evil takes reign showing these fictional films are just that.
Ok this is lame training but I worked up quite a sweat and was bloody knackered afterwards!
Ok this is lame training but I worked up quite a sweat and was bloody knackered afterwards!
Thursday Dec 11, 2008 #
Strength and Conditioning 50:00 [1]
Core strength and stability exercises (plank etc.).
Running warm up/down 35:00 [2] 5.0 km (7:00 / km) +30m 6:48 / km
shoes: Asics
WU: Steady jogging, drills the usual.
WD: steady jog home.
WD: steady jog home.
Running intervals 44:20 [5] 9.6 km (4:37 / km) +20m 4:34 / km
ahr:166 max:181 weight:71.1kg shoes: Asics
Sutton Harriers Lactate session
4 x 400m with 45s after each:
1:20 - 150/165
1:21 - 153/168
1:16 - 158/173
1:18 - 161/175
Then after the final 45s recovery 1 x 2.4km: 9:07 - 170/177
Followed by another 4 x 400m with 45s after each:
1:19 - 160/175
1:19 - 163/174
1:20 - 166/177
1:18 - 161/177
Then after the final 45s recovery another 1 x 2.4km: 9:18 - 170/175
Followed by a final 4 x 400m with 45s after each:
1:21 - 161/172
1:19 - 163/177
1:17 - 166/177
1:14 - 167/180
Glutes aching particularly after yesterday. Also felt them during yesterdays run, just aching though I think. A rest day tomorrow should sort that out anyway; work xmas party :) - lazer quest, xmas dinner and beer.
4 x 400m with 45s after each:
1:20 - 150/165
1:21 - 153/168
1:16 - 158/173
1:18 - 161/175
Then after the final 45s recovery 1 x 2.4km: 9:07 - 170/177
Followed by another 4 x 400m with 45s after each:
1:19 - 160/175
1:19 - 163/174
1:20 - 166/177
1:18 - 161/177
Then after the final 45s recovery another 1 x 2.4km: 9:18 - 170/175
Followed by a final 4 x 400m with 45s after each:
1:21 - 161/172
1:19 - 163/177
1:17 - 166/177
1:14 - 167/180
Glutes aching particularly after yesterday. Also felt them during yesterdays run, just aching though I think. A rest day tomorrow should sort that out anyway; work xmas party :) - lazer quest, xmas dinner and beer.
Wednesday Dec 10, 2008 #
Running long 1:28:13 [3] 18.25 km (4:50 / km) +200m 4:35 / km
ahr:146 max:161 shoes: Asics
Long run after warm up start at fire station along A38 and down and back up common road (big climb!) to huthwaite then carsic estate and stanton hill (I really did take in the great estates of Sutton) to the fox and crown down skegby lane to quarry lane through the industrial estate and home along low moor road. A pretty boring route and all asphalt, the joints were feeling it a little by the end. Took an hour to do the first 13km, so was going nicely but took nearly half an hour to do the last 5 and a bit km so slowed alot though it was a steady up hill for most of the end.
Route: http://www.gmap-pedometer.com/?r=2434343
Route: http://www.gmap-pedometer.com/?r=2434343
Running warm up/down 15:00 [2] 1.7 km (8:49 / km) +30m 8:06 / km
shoes: Asics
Was just going to run from home but my watch was in interval mode so was constrantly beeping so stopped to sort it out and then proply started. Finished 700m from home and walked/jogged the last bit to warm down.
Tuesday Dec 9, 2008 #
Running intervals 33:05 [5] 7.2 km (4:36 / km) +40m 4:28 / km
ahr:167 max:181 shoes: Asics
Notts AC
Strelley: 8 x 900m with ~1min rest between intervals:
2:58 - ???/???
2:57 - 168/176
3:01 - 167/179
2:59 - 173/181
3:00 - 172/181
3:02 - 172/180
3:02 - 169/178
2:56 - 171/181
Feeling good tonight and definately moving up the group now.
Strelley: 8 x 900m with ~1min rest between intervals:
2:58 - ???/???
2:57 - 168/176
3:01 - 167/179
2:59 - 173/181
3:00 - 172/181
3:02 - 172/180
3:02 - 169/178
2:56 - 171/181
Feeling good tonight and definately moving up the group now.
Running warm up/down 40:00 [1] 2.5 km (16:00 / km)
shoes: Asics
WU and WD jogging to and from JT's.
Monday Dec 8, 2008 #
Note
(rest day)
Don't feel to bad at all after yesterdays long run. I think the legs are now getting used to the training and longer runs are certainly becoming easier. Anyway a well earn rest day.