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Training Log Archive: dstansfield

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	running	16	10:55:17	84.48	(7:45)	135.95	(4:49)	1310
	cycling	6	6:11:20	1.12		1.8		30
	orienteering	2	1:25:00	8.7	(9:46)	14.0	(6:04)	210
	strength and conditioning	4	32:00
	Total	28	19:03:37	94.29		151.75		1550
averages - weight:66.7kg

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Monday Sep 30, 2013 #

Note
(injured)

Incredibly tight muscles on the front of my shin just to the outside of the bone. Feel like bricks. Any advice?

C • Roll 6

C • I used to get that a lot, b... 5

8 PM

running tempo 6:35 [4] 2.0 km (3:18 / km) +5m 3:15 / km

Left but shin was feeling pretty tight and could not face the misty dark road... Decided just to do a reasonably fast few mins. Felt easy and fast, just tried to keep my left foot as floppy as possible as i didn't want it to tighten it up. Hopefully will feel fine tomorrow for a good session after a sort of short recovery period! Shin actually now feels a whole lot better for it.

Sunday Sep 29, 2013 #

Note

Silver dofe over the past three days. Really enjoyable

Thursday Sep 26, 2013 #

2 PM

running 15:15 [4] 4.25 km (3:35 / km) +65m 3:20 / km

School xc. There were three of us in contention. Went seasonally hard off the start and ran through 2 km in about 650 despite having to dodge multiple people from the years below. I reckon lost quite a bit of time on this. Still in a little group of three. Pushed up the first little hill before pushing very hard for half a k and got a gap. Then was easy just gradually pulling away. Finished first by 45 seconds.

C • Congratulations 4

running 10:00 [2] 2.0 km (5:00 / km)

7 PM

running 17:00 [4] 4.0 km (4:15 / km)

Mixture of diagonals at the start. V. fast.
Then 10 mins shuttle runs, so 330 of pretty fast running.
And then jog bends stride straights for 3 laps. Would have been 5 but didn't want to overdo it. Feeling pretty dead.

Wednesday Sep 25, 2013 #

6 PM

running 29:00 [2] 6.0 km (4:50 / km)

Tuesday Sep 24, 2013 #

Note
weight:66.7kg (rest day)

No time with work

Monday Sep 23, 2013 #

running 26:15 [3] 5.9 km (4:27 / km) +20m 4:22 / km

Just after dinner to keep the legs going. Maybe a tiny bit of speed work tomorrow then easy day Wednesday for the school cross country on Thursday

Sunday Sep 22, 2013 #

2 PM

running long 2:06:40 [3] 22.7 km (5:35 / km) +500m 5:02 / km

Long run with dad. Really enjoyed it. Laighills, darn walk, glen road, then up to dumyat. Five minute rest at the top then down the back of it and home pretty direct across the moor. Great run and feeling suitably tired!

Saturday Sep 21, 2013 #

11 AM

cycling 50:00 [3]

In and out twice throughout day. Then home once after i got a lift in

Friday Sep 20, 2013 #

running 37:45 [3] 8.2 km (4:36 / km) +50m 4:28 / km

With a friend

8 PM

cycling 20:00 [2]

In and out over the evening

cycling 3:20 [4] 1.8 km (1:51 / km) +30m 1:43 / km

A part i tried on:L

Thursday Sep 19, 2013 #

7 PM

running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Some jogging, couple of strides and some drills.

running 30:00 [4] 7.6 km (3:57 / km)

Fartlek. Fast when whistle blows, slow when blows again. Had no idea how long each rep would be, just had to go with it meaning the shorter reps were comparatively easy while the longer ones quite tough. All under two minutes with random rests. Only 14 minutes of work. Hitting 3:00-3:20 minutes per k on most reps. Feeling good

running warm up/down 10:00 [2] 1.7 km (5:53 / km) +10m 5:43 / km

Wednesday Sep 18, 2013 #

5 PM

running 25:30 [3] 6.0 km (4:15 / km) +40m 4:07 / km

6 PM

cycling 8:00 [3]

Quick into dunblane where i got a lift to five a side pitches. Hour of five a sides. Not too tough

Tuesday Sep 17, 2013 #

4 PM

running tempo 10:50 [4] 2.8 km (3:52 / km) +40m 3:37 / km

Tempo 1k in 3:39 then reasonably fast over to the hill. Tiring me out a reasonable amount

running 19:00 [4] 3.3 km (5:45 / km) +120m 4:52 / km

Two minutes rest then 6x1 min on/30seconds off. On a sort of hill. Some parts pretty gentle gradient but still very tough. Then 1:20 reasonably hard down the hill. Two more efforts off 1 min to 2 min rest. These were 45 and 65 seconds

running 14:00 [3] 3.0 km (4:40 / km) +10m 4:35 / km

Run home with a 1k effort at the end in 3:40

Monday Sep 16, 2013 #

Note
(rest day)

Sunday Sep 15, 2013 #

orienteering 36:00 [5] 5.5 km (6:33 / km) +50m 6:16 / km

Relays. Again not so good. Going well until spectator. Through in third but then started heading to the finish prematurely... Realised and got back into fifth. Great runs from Mat and Rowan

Saturday Sep 14, 2013 #

Event: Junior Home Internationals - Individual/Relays

11 AM

orienteering 49:00 [4] 8.5 km (5:46 / km) +160m 5:16 / km

JHI
Pretty dire. Head wasn't really in from the start. Made some classic messes accompanying ali on his similarly bad run:L

Thursday Sep 12, 2013 #

4 PM

running warm up/down 28:00 [1] 5.0 km (5:36 / km) +30m 5:26 / km

With mum

running 19:50 [3] 5.0 km (3:58 / km) +10m 3:56 / km

Back the same way. Bit more down than up. Started off reasonably easy and pushed the final k ish

Wednesday Sep 11, 2013 #

6 PM

running 27:00 [2] 6.0 km (4:30 / km) +40m 4:21 / km

Reasonably easy around back road with dad

Tuesday Sep 10, 2013 #

4 PM

running 30:00 [2] 5.5 km (5:27 / km) +40m 5:16 / km

Easy with mum. She was doing 10x 1min on/off. Not especially easy as was running 4:30-40 pace!

running 45:00 [4] 10.0 km (4:30 / km) +200m 4:05 / km

A bit harder on my own straight after. Felt quite tough

Monday Sep 9, 2013 #

Note
(rest day)

No time for an easy run at all. Apart from 930 and couldn't really be bothered facing the dark

Sunday Sep 8, 2013 #

cycling 3:30:00 [3]

85km 900m climb ish. Some bits hard some easy. Great ride with friend + plenty of stops

Saturday Sep 7, 2013 #

9 AM

running warm up/down 5:00 [2] 0.5 km (10:00 / km)

Arrived pretty late so not much warm up.

running race 17:37 [5] 5.0 km (3:31 / km) +60m 3:19 / km

Falkirk parkrun. Stuck to Rosco's shoulder until the top of the second hill with maybe a k to go. From here he gradually pulled away from me to finish in under 1730. Didn't push as hard as i did last time on the final section as i was too far down for a chance to win. Still pretty knackered by the end!

Turns out i got a PB! If i had known i was on for a decent time would have pushed a bit harder towards the end

C • Looks like you got a new PB... 2

running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Warm down round the lake

4 PM

cycling 1:00:00 [3]

With a friend out to bofa up sheriffmuir. Good cycle with a good chat

Friday Sep 6, 2013 #

running 30:00 [3] 6.0 km (5:00 / km) +50m 4:48 / km

With mum accompanying on intervals. Did a few very hard ones myself so a little bit of work. Probably park run tomorrow. I think i will most likely be a lot slower than before summer. No speed and tired:L

Thursday Sep 5, 2013 #

4 PM

strength and conditioning 8:00 [3]

7 PM

running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Strides and drills.

running 25:00 [4] 6.0 km (4:10 / km)

Parloufs for twenty five minutes. Supposed to be thirty but i really needed the toilet... Probably around 20 200s. Didn't push as hard as i could have. First session back

running 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km

Warm down.