Training Log Archive: RHFIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Cycling 22:00 [2] 8.0 km (2:45 / km)
Note
(injured)
Twisted my ankle and lost. Rubbish
Cycling 23:00 [2] 8.0 km (2:53 / km)
Tuesday Aug 30, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running warm up/down 20:44 [2] 4.1 km (5:03 / km)
shoes: Brooks Vapor 2 2016
Running intervals 21:13 [5] 5.15 km (4:07 / km)
shoes: Brooks Vapor 2 2016
Legs felt very tight, especially hamstrings. Session was meant to be 8 but was struggling and dropping off the pace. Decided it was better to call it a day and only do 6. Almost consistently average, bar the final rep.
Running warm up/down 13:54 [2] 2.44 km (5:42 / km)
shoes: Brooks Vapor 2 2016
Monday Aug 29, 2016 #
Yoga/Stretching/S&C 1:00:00 [1]
40 mins in the garden gym, mainly leg strength work
Cycling 30:00 [2] 10.0 km (3:00 / km)
Sunday Aug 28, 2016 #
Running long 1:23:41 [3] 16.0 km (5:14 / km)
shoes: X-Talon 212 2015
Fairly consistent pace and good fun. Felt good to start with but feeling tired by the end. Running with a borrowed rucksack (testing it out) and my shoulders really hurt. Also had done a 9 mile walk before so legs were pretty fatigued. Too much on road for the X-Talons really.
Saturday Aug 27, 2016 #
Running warm up/down 6:48 [2] 1.21 km (5:37 / km)
shoes: Brooks Vapor 2 2016
Running race 18:47 [4] 4.92 km (3:49 / km)
shoes: Brooks Vapor 2 2016
Dell Management Challenge training
Had hoped for a good tempo pace but got a bit carried away at the start. Wanted to stick with Dean so kept pushing on. Legs felt okay. PB for the course, beating 19:05 ish in July time. More faster guys out so a lower position this time.
Running warm up/down 6:08 [2] 1.04 km (5:54 / km)
shoes: Brooks Vapor 2 2016
Cycling 1:14:23 [3] 17.02 km (4:22 / km)
Dell Management Challenge training with the guys. Good fun and a fairly easy pace. Legs felt good but felt so sleepy on the drive home after. One lap on the big paths and then another on the single track.
Yoga/Stretching/S&C 35:00 [1]
Friday Aug 26, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 32:29 [3] 6.3 km (5:09 / km)
shoes: Brooks 14
Ran most of the way with Naomi, was aiming for a steady 5mins/km which I roughly did. She was working harder! Lovely sunny day for a run and felt find after last night's session.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Thursday Aug 25, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Legs feeling a bit tired
Running warm up/down 18:18 [2] 3.47 km (5:16 / km)
shoes: Brooks Vapor 2 2016
Running intervals 19:15 [5] 4.27 km (4:30 / km)
shoes: Brooks Vapor 2 2016
Worked hard on the uphills and tried to run quick down. Pretty consistent session, dropped a little on the 2nd 3 (2:24) so worked hard on the last 9 (3:07).
Running warm up/down 19:57 [2] 3.5 km (5:42 / km)
shoes: Brooks Vapor 2 2016
Wednesday Aug 24, 2016 #
Note
Post work practice before the thunder storm
Cycling 24:00 [2] 8.0 km (3:00 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Tuesday Aug 23, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Note
Taken to 3 sets but a nice win :) serving well
Running warm up/down 14:43 [2] 2.87 km (5:08 / km)
shoes: Brooks Vapor 2 2016
Running warm up/down 15:00 [1]
Running intervals 22:29 [5] 5.05 km (4:27 / km)
shoes: Brooks Vapor 2 2016
Felt pretty good. Worked with Pete for the middle load before pushing a little harder to finish. Did 16*200m a month ago at the same speed. Hot evening and the recovery didn't feel long at all.
Running warm up/down 18:36 [2] 3.81 km (4:53 / km)
shoes: Brooks Vapor 2 2016
Monday Aug 22, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:08 [2] 8.0 km (2:54 / km)
Running 36:54 [3] 7.0 km (5:16 / km)
shoes: Brooks Vapor 2 2016
Pretty chilled, legs felt okay apart from the calves.
Yoga/Stretching/S&C 45:00 [1]
Sunday Aug 21, 2016 #
Note
Yoga/Stretching/S&C 45:00 [1]
Friday Aug 19, 2016 #
Running 1:15:33 [3] 13.61 km (5:33 / km)
shoes: Brooks Vapor 2 2016
Had hoped to get there earlier and get out for longer, lovely run along the coast towards Durdle Door. Great weather and scenery, loving life. Shoes still not broken in enough.
Thursday Aug 18, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Wednesday Aug 17, 2016 #
Running warm up/down 30:43 [2] 5.0 km (6:09 / km)
shoes: Brooks Vapor 2 2016
Lots of drills and strides to loosen up the legs
Running warm up/down 14:54 [2] 2.52 km (5:55 / km)
shoes: Brooks Vapor 2 2016
Running race 25:43 [5] 6.7 km (3:50 / km)
shoes: Brooks Racer ST5
Wasn't really sure of the race plan, was pretty sure I couldn't improve my League position and a lot of fast guys were out. Started a bit too fast on the first lap and then settled down a bit. Stuck behind Dave Currie for the 2nd and 3rd lap, eventually working up to his shoulder. Aim was to stick with him and see what we had for the finish. I kicked on the bottom of the hill and easily overtook him and another couple of guys. Then realised a load more were catchable so kicked hard on the sprint finish. One of my best finishes ever and managed to sneak into 18th (discarding a previous 20th).
Finished 10th overall in the RR10 League, far better than I ever could have expected. A significant way ahead of some work rivals who I only started racing against this year. A good benchmark to aim to beat next year :D
Bring on the X-County and Orienteering season!
Running warm up/down 9:52 [2] 1.75 km (5:38 / km)
shoes: Brooks Racer ST5
Tuesday Aug 16, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [3] 8.0 km (2:53 / km)
Running warm up/down 20:00 [1]
Running warm up/down 17:19 [2] 3.21 km (5:24 / km)
shoes: Brooks Vapor 2 2016
Running intervals 14:00 [4] 2.88 km (4:52 / km)
shoes: Brooks Vapor 2 2016
Felt alright running, pretty consistent on the reps that I led. Stopped at 6 as I'm racing tomorrow.
Running warm up/down 17:45 [2] 3.3 km (5:23 / km)
shoes: Brooks Vapor 2 2016
Monday Aug 15, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 45:31 [3] 9.0 km (5:03 / km)
shoes: Brooks 14
Lower legs very tight again, need to work on that.
Cycling 24:00 [2] 8.0 km (3:00 / km)
Yoga/Stretching/S&C 30:00 [1]
Sunday Aug 14, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Saturday Aug 13, 2016 #
Running warm up/down 17:15 [2] 3.4 km (5:04 / km)
shoes: Brooks Vapor 2 2016
Running race 17:35 [5] 5.0 km (3:31 / km)
shoes: Brooks Racer ST5
Only decided on Tuesday to run this and knew a PB was coming. Aimed for 17:30 splits and was pretty consistent. Weather was good but with a little wind at times. Both laps of the lake the same time according to the Strava segment. Happy with that. Hopefully with a bit more racing experience I can drop it further :)
Running warm up/down 18:31 [2] 3.43 km (5:24 / km)
shoes: Brooks Racer ST5
Yoga/Stretching/S&C 20:00 [1]
Friday Aug 12, 2016 #
Running 31:33 [3] 5.64 km (5:36 / km)
shoes: Brooks 14
Legs a bit tired, due to bag and last night. Otherwise a consistent pace.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 29:22 [3] 5.0 km (5:52 / km)
shoes: Brooks Vapor 2 2016
Jog to the track, some drills, strides and one lap at roughly race pace.
Yoga/Stretching/S&C 35:00 [1]
Thursday Aug 11, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running warm up/down 25:45 [3] 4.71 km (5:28 / km)
shoes: Brooks 14
Running intervals 17:04 [5] 3.23 km (5:17 / km)
shoes: Brooks 14
Good consistent pacing, worried on a couple of them I wss dropping back but okay. Coasted to line on last rep, should've kept pushing. The other 4 reps had >2s variation. Looking forward to a quick run on Saturday.
Running warm up/down 17:04 [2] 3.23 km (5:17 / km)
shoes: Brooks 14
Wednesday Aug 10, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 50:41 [3] 18.4 km (2:45 / km)
Very casual pace to and from the hill. 3 efforts up the hill (1st and 3rd rep exactly the same time), legs burning a bit. Incredible how you develop specific fitness.
Note
Cycling 21:00 [3] 8.0 km (2:38 / km)
Monday Aug 8, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Yoga/Stretching/S&C 10:00 [1]
Note
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 29:25 [3] 5.64 km (5:13 / km)
shoes: Brooks Vapor 2 2016
Legs felt really tired and tougher than expected. Day off tomorrow so hopefully that'll help.
Yoga/Stretching/S&C 40:00 [1]
Sunday Aug 7, 2016 #
Note
Saturday Aug 6, 2016 #
Yoga/Stretching/S&C 30:00 [1]
Running 56:17 [3] 11.27 km (5:00 / km)
shoes: Brooks Vapor 2 2016
Pretty decent consistent pace, loving the sunny evening!
Friday Aug 5, 2016 #
Yoga/Stretching/S&C 15:00 [1]
Running 1:13:36 [2] 11.17 km (6:35 / km)
shoes: Brooks 14
Part of the group training for the Dell adventure race, felt so slow!
Thursday Aug 4, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Wednesday Aug 3, 2016 #
Yoga/Stretching/S&C 15:00 [1]
Note
Running warm up/down 10:35 [2] 2.09 km (5:04 / km)
shoes: X-Talon 212 2016
Running race 27:10 [5] 6.89 km (3:57 / km)
shoes: X-Talon 212 2016
As usual, a quick start before the courses narrows. Tried to settle down but was worrying about people going past. Quite a lot of middle section of the course was narrow single tracks. Really difficult to pass so tried tl just hang onto the others around. On the final wide grass path, took a couple of guys then built up the hill. This left one guy ahead to catch on the run on. Felt better than I feared and happy with the position, that's my 6th score and I average about 12th. Both new pairs of shoes aren't great though!
Running warm up/down 10:06 [2] 1.78 km (5:40 / km)
shoes: X-Talon 212 2016
Tuesday Aug 2, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 20:00 [1]
Running warm up/down 16:14 [2] 3.22 km (5:02 / km)
shoes: Brooks Vapor 2 2016
Running intervals 11:04 [4] 2.64 km (4:12 / km)
shoes: Brooks Vapor 2 2016
Very consistent session, 4 of the reps within 0.1s! Was aiming for 8 but started to struggle and racing tomorrow. Dragged round by Rachael and Sarah!
Running warm up/down 17:23 [2] 3.22 km (5:24 / km)
shoes: Brooks Vapor 2 2016
Monday Aug 1, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)