Training Log: Csmith
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||8|| 7:07:56|| 58.36||(7:20)|| 93.93||(4:33)|| 1049|
| ||Swimming||1|| 1:00:00|
| ||Total||9|| 8:07:56|| 58.36|| 93.93|| 1049|
Running warm up/down 15:46  2.5 km (6:18 / km) +80m 5:26 / km
scouting out the first climb then running back down to the start.
Running race (lads leap/ inter-counties) 58:51  10.4 km (5:40 / km) +562m 4:27 / km
predicted there would be a fast start given the occasion, the field of runners and the run-ability of the first climb my game plan was not to get carried away in the start and to just see where i ended up after the first 2km and then to work harder in the second half up the second climb and down the descents which the girls said were gradual and fast. carried out this plan very well didn't work to hard at start up the first climb then after 2km it flattened out abit but was still a gradual climb so just sat in a group and didnt try to make any moves then came to the first gradual decent where it was time to open up abit didnt take any places here as everyone was moving quickly but took 2-3 places on the steep down hill from 3-5km then we hit the second climb back up the track we had just come down and it was time to start pushing even more, moved through the group ahead of me quite easily taking 4-5 places up the climb then set off in pursuit of the next group as we reached the top again and the gradual decent to the finish i could see two people were falling off the group ahead so made it a goal to catch them, made up ground to them on the gradual down then as we reached the last mile made a lunge on a steep downhill before we entered the last 1km which was through fields to the finish were i was running for my life as i wasnt sure if id manged to make a gap on the two runners id just passed, turns out i had but it was still good to push and finish strong. great race and very pleased with myself for executing it well.
Running warm up/down 15:50  3.0 km (5:17 / km) +25m 5:04 / km
Running 22:40  5.32 km (4:16 / km) +34m 4:08 / km
Felt light and legs felt fresh, good signs ahead of tomorrow.
Swimming 1:00:00 
Inter counties Saturday
40km long run mac to Manchester Sunday
Then one more week big miles
Running 24:14  4.97 mi (4:53 / mi)
Plod round the woods
Running 1:10:03  15.61 km (4:29 / km) +108m 4:20 / km
Started out at a really good pace 4:15/4:20 cruising along but after 10km the stomach was not agreeing with me at all so stopped my watch after 15.6km and plodded the last mile home very slowly. Always a mental disappointment to have a bad run.
Running warm up/down 20:06  4.45 km (4:31 / km) +17m 4:26 / km
Running hills (hills reps in crewe??) 25:13  5.33 km (4:44 / km) +71m 4:26 / km
4 X up/down (60) 4 X up/down
Running warm up/down 18:59  4.07 km (4:40 / km) +24m 4:32 / km
Running warm up/down 15:05  3.43 km (4:24 / km) +8m 4:21 / km
Running intervals (1km,800,600,400,200,3x100) 20:53  4.96 km (4:13 / km)
A short sharpening up session before the weekend! not really much difference in pace on the 1km,800 and 600 all around the 3:30 mark a tad faster for the 400 and 200 but felt like there was still a little left in the tank to maintain the pace but not necessarily go any quicker. top end speed is not really important for the direction my running is going at the moment but to see the my speed endurance is coming along is encouraging as this means my efficiency is improving and that is defiantly important for where i am heading, plus id like to run a 17:30 5km at some point this year which would be a great pb and i think is defiantly possible.
Running warm up/down 16:33  3.66 km (4:31 / km) +11m 4:27 / km
Running 23:38  5.2 km (4:33 / km) +31m 4:25 / km
Running 1:20:05  18.0 km (4:27 / km) +78m 4:21 / km
Less than 4 weeks to go until the keswick 50km 2 more weeks of high mileage then going the follow the same taper I did before the south Devon ultra as it worked really well.
all weeks |