Training Log Archive: RHFIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 39:33 [3] 8.04 km (4:55 / km)
shoes: Brooks 14
Test Valley to Nursling church then back past Tesco and a lap of the woods
Nice to be out running in the sun. Legs a little heavy and my left calf quite tight. Nice trails for most of it
Yoga/Stretching/S&C 35:00 [1]
Thursday Mar 30, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running warm up/down 19:43 [2] 3.48 km (5:40 / km)
shoes: Brooks 14
Yoga/Stretching/S&C 10:00 [1]
Running intervals 16:53 [4] 3.84 km (4:24 / km)
shoes: Brooks 14
Pretty consistent pacing, working at a decent level but not too hard after yesterday's race. Led a small group round who liked following! First grass session of the year.
Running warm up/down 13:59 [2] 2.58 km (5:25 / km)
shoes: Brooks 14
Wednesday Mar 29, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 20:00 [1]
Running race 38:13 [5] 10.13 km (3:46 / km)
shoes: Brooks Racer ST5
Aim of the day was to enjoy the race and have a good day out. Post Eastleigh been feeling a bit tired and knocked out by the cold so wasn't feeling too quick. Been running again since Friday. Plan was to not worry about pace and just run on feel and race man to man! Predictably started a bit quick then settled down. Wind was pretty bad and it's not the quickest course (four 180 turns, a hill with turn at the end and a windy descent).
Had a fun battle on the final lap with a tall guy and the leading lady. Held them off for a while but they had more in their legs after the hill. Ran effectively the same time as last year but the course was a bit long! Eastleigh was the main goal so not disappointed. Had a really fun day out with beer and pizza after. Men's team also picked up the bronze medal, with James Shaun and Marko. They miscalculated so hopefully will receive it soon!
Running warm up/down 14:35 [2] 2.84 km (5:08 / km)
shoes: Brooks Racer ST5
Running warm up/down 13:55 [2] 2.42 km (5:45 / km)
shoes: Brooks Racer ST5
Tuesday Mar 28, 2017 #
Cycling 40:00 [1] 12.0 km (3:20 / km)
Running warm up/down 13:22 [2] 2.6 km (5:08 / km)
shoes: Brooks 14
Running intervals 10:49 [4] 2.7 km (4:00 / km)
shoes: Brooks 14
Session was a full 8 but am racing tomorrow. Aim was to do 5 but the pace was dropping a bit and was feeling a little tired.
Running warm up/down 9:04 [2] 1.74 km (5:13 / km)
shoes: Brooks 14
Monday Mar 27, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Running 41:19 [3] 7.72 km (5:21 / km)
shoes: Brooks 14
Lovely sunny day so just had to get out.
Sunday Mar 26, 2017 #
Running 53:02 [3] 10.58 km (5:01 / km)
shoes: Brooks Ghost 9
Down Shirley high street to the cemetery, one big lap exploring off the main paths then a loop around the middle. Back via St James Park. Lovely sunny day to be out. Cold starting to go but still tougher than usual, especially on the hills.
Yoga/Stretching/S&C 35:00 [1]
Saturday Mar 25, 2017 #
Yoga/Stretching/S&C 30:00 [1]
10 mins evening with some rolling
Running 30:01 [2] 5.04 km (5:57 / km)
shoes: Brooks Ghost 9
So quick and easy to cycle to the Common. Plan was to take it easy due to the cold and walking later. Ran with Baz most of the way who was doing it as part of a long run. Felt better than yesterday.
Friday Mar 24, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 33:34 [2] 5.31 km (6:19 / km)
shoes: Brooks Ghost 9
Been struggling all week with a cold and haven't felt able to run. Used it to rest and build some hours at work! Decided I had to get out and see how it goes. Aim was to explore the Greenways which eventually lead out to Lordswood
Wednesday Mar 22, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Tuesday Mar 21, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Monday Mar 20, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Mar 19, 2017 #
Yoga/Stretching/S&C 25:00 [1]
Running warm up/down 21:03 [2] 3.79 km (5:33 / km)
shoes: Brooks 14
Running race 36:08 [5] 10.0 km (3:37 / km)
shoes: Brooks Racer ST5
Been finding it difficult to psych myself up for this. After taking the piss of road runners doing X-Country and being scared, I was scared of the road! Main goal was to beat my PB from the civil service 10km last April and then try to get as close to sub 35 as possible. Started on pace but then dropped time going up the small hill and into the wind. Kept trying and then pushed from the turn about 2km out. Managed to overtake a few people and saw sub 36 just slip out of reach.
Happy with that time though! A couple of years ago, I was running well over 40+ and road running isn't really my forte. Lots of good running from my training friends as well. Good pub social after. Legs pretty tired though.
Running warm up/down 23:54 [2] 3.91 km (6:07 / km)
shoes: Brooks Racer ST5
Saturday Mar 18, 2017 #
Running 27:47 [2] 5.06 km (5:29 / km)
shoes: Brooks 14
Jog to St James Park then some strides and drills
Yoga/Stretching/S&C 10:00 [1]
Friday Mar 17, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 47:21 [3] 9.18 km (5:09 / km)
shoes: Brooks 14
Trying to be fairly relaxed before the weekend. Nice to get out
Yoga/Stretching/S&C 40:00 [1]
Thursday Mar 16, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Wednesday Mar 15, 2017 #
Cycling 30:00 [1] 9.0 km (3:20 / km)
Running 35:56 [2] 6.9 km (5:12 / km)
shoes: Brooks Ghost 9
Keep waking up early so decided to just get up and get out.
Tuesday Mar 14, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 20:00 [1]
Running warm up/down 29:52 [2] 5.2 km (5:45 / km)
shoes: Brooks Ghost 9
Running intervals 27:27 [5] 5.09 km (5:24 / km)
shoes: Brooks Ghost 9
Sessions starting to get a bit more speed focused, definitely feel like I'm working harder on them. Good running with Georgina and Pete. A few in a row on exactly 73s. Good confidence boost for the weekend (needed it!).
Running warm up/down 20:06 [2] 3.72 km (5:24 / km)
shoes: Brooks Ghost 9
Monday Mar 13, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Mar 12, 2017 #
Running 43:19 [3] 9.1 km (4:46 / km)
shoes: Brooks Racer ST5
Up the Lakes, lap of a park then back through town. Pretty solid running but have a number of weird niggles and aches after this week.
Saturday Mar 11, 2017 #
Yoga/Stretching/S&C 30:00 [1]
Thursday Mar 9, 2017 #
Yoga/Stretching/S&C 1:00:00 [1]
Running 32:40 [2] 6.02 km (5:26 / km)
shoes: Brooks Racer ST5
Along the Lakes, around some gardens and back through the city.
Wednesday Mar 8, 2017 #
Running 52:09 [3] 10.52 km (4:57 / km)
shoes: Brooks Racer ST5
Along the Lakes to the castle, back along the waterfront and through Christianborg. A few stops to check the map and admire the view.
Tuesday Mar 7, 2017 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Will have a shorter commute now, so may just log it once as a 20min ride.
Cycling 40:00 [2] 10.0 km (4:00 / km)
Running 15:04 [2] 2.85 km (5:17 / km)
shoes: Brooks Ghost 9
Running intervals 18:12 [5] 3.73 km (4:53 / km)
shoes: Brooks Ghost 9
Legs felt like jelly after the first rep (kicked really hard past James and Andy). First 200m of each rep was difficult to get going before settling in. Breathing isn't so great on these faster sessions. Maybe need to really focus on warming up properly for these sessions.
Running 27:18 [3] 4.84 km (5:38 / km)
shoes: Brooks Ghost 9
Monday Mar 6, 2017 #
Yoga/Stretching/S&C 1:00:00 [1]
Saturday Mar 4, 2017 #
Running warm up/down 15:14 [2] 3.09 km (4:56 / km)
shoes: Brooks Racer ST5
Running tempo 18:52 [4] 4.95 km (3:49 / km)
shoes: Brooks Racer ST5
Worked harder on the hills. Got overtaken by quite a few people on the flat near the end. Legs felt tired after the Nationals and a good weeks training (and painting!)
Running warm up/down 20:00 [2] 3.91 km (5:07 / km)
shoes: Brooks Racer ST5
Friday Mar 3, 2017 #
Yoga/Stretching/S&C warm up/down 10:00 [1]
Running 39:16 [3] 7.8 km (5:02 / km)
shoes: Brooks Ghost 9
Pretty rainy and muddy, took a massive splash near Romsey school. Soaked!
Thursday Mar 2, 2017 #
Running 20:47 [2] 4.04 km (5:09 / km)
shoes: Brooks Ghost 9
Yoga/Stretching/S&C 30:00 [1]
Running warm up/down 18:35 [2] 3.29 km (5:39 / km)
shoes: Brooks Ghost 9
Running hills 19:46 [5] 3.96 km (4:59 / km)
shoes: Brooks Racer ST5
Started with Andrew and legs were feeling tired after a couple! Worked pretty hard on the reps. Pete caught me on the downhills so was working off him for a few. Almost quit at 15 and 18 mins as I was struggling. Somehow convinced myself to keep going and managed a full 20. So shattered after!
Running warm up/down 19:53 [2] 3.46 km (5:45 / km)
shoes: Brooks Ghost 9