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Training Log Archive: RHF

In the 7 days ending May 15, 2016:

activity

time

miles

Running

4:09:37

29.47

(8:28)

47.43

(5:16)

Yoga/Stretching/S&C

2:30:00

Cycling

2:18:00

29.83

(4:38)

48.0

(2:53)

Total

8:57:37

59.3

95.43

1:46

0:00

» now

Sunday May 15, 2016 #

3 PM

Yoga/Stretching/S&C 25:00 [1]

Stretching and loosening up before the race. Maybe a bit too hot

4 PM

Running warm up/down 14:30 [2] 2.4 km (6:02 / km)
shoes: Brooks Vapor 2 2015

Warm up jog, drills on the grass and some strides (rough time/distance added up for the drills). Trying not to get psyched out by the fast boys!

Running race 4:36 [5] 1.5 km (3:04 / km)
shoes: Brooks Racer ST5

Hampshire Champs 1500m

5 PM

Running warm up/down 26:44 [2] 4.82 km (5:33 / km)
shoes: Brooks Vapor 2 2015

Long cool down jog, exploring the park and the waters front. Legs weren't feeling so bad

Saturday May 14, 2016 #

8 AM

Running warm up/down 13:59 [2] 2.66 km (5:15 / km)
shoes: Brooks Vapor 2 2015

Warm up jog and some drills

9 AM

Running race 18:18 [5] 4.94 km (3:42 / km)
shoes: Brooks Vapor 2 2015

Southampton parkrun 16th OS Club Champs 1st!
Glad that Clarke and Stileman weren't running so just had to run fast enough. Comfortably beat Peat in the end. Set a new PB which I'm happy with. Think 17:30 is on for a flat and fast 5km race.

Running warm up/down 14:32 [2] 2.64 km (5:30 / km)
shoes: Brooks Vapor 2 2015

Quick warm down

11 AM

Note

Hantswalk 12 miler from Shawford. Felt good untill the end. Legs just lost the plot and were really achey, especially around the hips. Tired legs the rest of the day with a bit of rolling before bed.

Friday May 13, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Baddesley

5 PM

Running 29:05 [2] 5.15 km (5:39 / km)
shoes: Brooks 14

Easy jog, some drills, strides and messing around on the small 'hill'.

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane with Adrian

Thursday May 12, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane

7 PM

Yoga/Stretching/S&C 45:00 [1]

Stretching and strength work
3x10 squats 10kg
3x10 deadlift 10kg
3x10 single leg running man/dead lift each leg
3x10 lunge/split squat each leg

Legs had felt tired the last few days so wasn't sure how this would feel. Actually felt good, single leg running man was the best form yet. Split squats really work the legs!

Wednesday May 11, 2016 #

4 PM

Running 1:15:36 [3] 12.87 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Post work long run. New route: Lee Lane, Test Way to Testwood Lakes.
Couldn't work out if legs were struggling with the slow pace or from last night.

6 PM

Yoga/Stretching/S&C 20:00 [1]

Post run loosener

Tuesday May 10, 2016 #

6 PM

Running warm up/down 17:38 [2] 3.1 km (5:41 / km)
shoes: Brooks Vapor 2 2015

Warm up and drills. Ran out of time for strides

7 PM

Running intervals 15:32 [5] 3.88 km (4:00 / km)
shoes: Brooks Racer ST5

Reps: 3x1km [2mins] 3:09 3:29 3:26
First rep was intentionally fast (1500m pace) and it felt it. Legs and arms burning. Then tried to hang on for the rest of the session, running solo. Tester for this weekends 1500m race!

Running warm up/down 19:07 [2] 3.47 km (5:31 / km)
shoes: Brooks Vapor 2 2015

Track and sports centre laps.

Monday May 9, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane. Hay fever :(

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

Sub salutations, good fun but feeling tired

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane. Feeling tired

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