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Training Log: Pete B

In the last 7 days:

activity # timemileskm+m
  Running7 4:27:58 34.55(7:45) 55.6(4:49) 205
  O Race1 29:08 3.73(7:49) 6.0(4:51) 80
  Intervals1 22:31 4.23(5:20) 6.8(3:19)
  Total7 5:19:37 42.5(7:31) 68.4(4:40) 285
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Thursday May 24 #

7 PM

Running warm up/down 6:41 [2] 1.4 km (4:46 / km)
shoes: Nike Racing Flats blue/orange

Wu

Should have done more but I was late

Intervals tempo 22:31 [4] 6.8 km (3:19 / km)
shoes: Nike Racing Flats blue/orange

CR Reps on Turn Moss
Session meant to be 400,800,1200,2400,1200,800,400
(rests = 45, 60, 90, 120, 90, 60)

Turns out the coach can’t measure distances and we only ran 700 and 1100 on the middle Reps.

Wanted something a bit cruisy and not flat out so ran with Ben McCormack. Felt like we were moving well but not pressing too hard.

I was slower on the 2.4k rep, waiting for Ben and trying to pull him round - after a k though I just went for it alone.

Happy about the avg paces - faster than I thought for the grass

Time/ avg pace
1:17 (3:09)
2:11 (3:03)
3:36 (3:20)
8:19 (3:28)
3:38 (3:20)
2:16 (3:15)
1:14 (3:05)

Running 8:03 [1] 0.7 km (11:30 / km)
shoes: Nike Racing Flats blue/orange

Active recoveries - not very active

Running warm up/down 26:42 [2] 5.5 km (4:51 / km)
shoes: Nike Racing Flats blue/orange

Extended WD

Wednesday May 23 #

7 PM

Running warm up/down 21:00 [2] 3.6 km (5:50 / km)
shoes: Inov8 x talon 212 red/grey

WU

Running race 33:01 [4] 8.4 km (3:56 / km) +205m 3:30 / km
shoes: Inov8 x talon 212 red/grey

Harrock Hill Race 1 - 1st

Went out fast to get to the single track first, Ben came with me but never really got on my shoulder.

Pushed on the flat a little after the climb and from here I just kept a nice pressure on. Not full out but still working and keeping the gap.

The gap opened up more on the long drag climb. I was just focusing on keep good technique.

Loved the last single track sections and cruised the end.

~40 seconds down on last year but I had no-one to race this time. Lush evening and picked up a box of veg and a bottle of wine for the team (Chorlton 1, 2, 3).

Running warm up/down 20:21 [2] 3.0 km (6:47 / km)
shoes: Inov8 x talon 212 red/grey

Very slow Wd

Tuesday May 22 #

7 AM

Running 26:10 [2] 5.5 km (4:45 / km)
shoes: Adidas Boost tan

Easy pre-brekkie

Practicing my new arm swing
5 PM

Running 45:48 [2] 10.2 km (4:29 / km)
shoes: Adidas Boost tan

Easy steady loop of Tatton in the sun

Hard not to try and run with the better technique all the time. It’s absolutely knackering but feels great. Seems to only really work/feel natural when I go a bit faster.

Hard to get a good lip to hip arm drive and keep the shoulders relaxed. Will come with time I guess.

Left hamstring starting to hurt towards the end. Think it was feeling left out and trying to dominate over the glute again. Need more work activating that glute

Monday May 21 #

Note

Went to the physio about my hamstring - Nick Syrett

Although it’s been fine it is still twingey now and again and I wanted some fresh ideas on what exercises I could do.

Really pleased with the answers. L hip flexor is tight and piriformus even worse. Meaning that I’m recruiting my hamstring and my glute is not firing much / at all.

Got some good exercises and stretches to be getting on with.

Then went on the treadmill and was filmed. Lots of improvements to be gained. Mainly I have very low, slow, rubbish arms. Lip to hip, bending at the elbow more and getting my hands much higher makes everything so much better - it’s like taking the brakes off. I felt so fast and fluid went I get It right and focusing on a quick high recovery section to my stride
12 PM

Running 47:12 [2] 10.9 km (4:20 / km)
shoes: Nike Racing Flats blue/orange

Easy steady round the canal to Turn

Loving the sun and moving alright
5 PM

Running 15:00 [3] 3.5 km (4:17 / km)
shoes: Nike Racing Flats blue/orange

Various running to the physio, on the treadmill and back

Sunday May 20 #

11 AM

Running warm up/down 8:00 [2] 1.3 km (6:09 / km)
shoes: VJ iRock 2

Wu

O Race race 29:08 [4] 6.0 km (4:51 / km) +80m 4:33 / km
shoes: VJ iRock 2

British Relay - Men’s Premier - 1st leg - 1st

Great fun! Put the work in, was feeling great and hitting the controls smoothly

Running 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ iRock 2

Wd

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