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Training Log Archive: KingTim

In the 7 days ending Feb 7, 2010:

activity	#	time	miles		km		+m
Bike on road	8	2:50:00	35.57	(12.6/h)	57.25	(20.2/h)
Run - Road	1	41:52	4.72	(8:52)	7.6	(5:31)
Core Strength	1	40:00
Orienteering	1	37:36	4.23	(8:54)	6.8	(5:32)	145
Total	11	4:49:28	44.52		71.65		145

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Sunday Feb 7, 2010 #

Note
(injured)

Back still in pain so still no runnning, but at least it's allowed my calf to recover.

Saturday Feb 6, 2010 #

11 AM

Orienteering (SO Galoppen) 37:36 [4] 6.8 km (5:32 / km) +145m 5:00 / km
ahr:150 (injured) shoes: VJ Supra

Coates Common.

Lovely area to run on - fast, open, New Forest-esque. Only 30 mins after breakfast and with my back still in pain, wasn't really going to be race-pace run.

Missed no.4 slightly, and came out of no.6 the wrong way and got horribly stuck in a load or rhodos. Otherwise a good clean run, as expected when not running at full speed.

Friday Feb 5, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
(injured)

With lower back pain and a still painful baby cow, no running to work to earn my full English.

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
(injured)

Thursday Feb 4, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

4 PM

Bike on road (Bike home from work) 30:00 [3] 10.0 km (20.0 kph)

8 PM

Core Strength (BOK circuits) 40:00 [4]

Quite a tough session this week. Hammered the shoulders and quads.

Calf actually wasn't too bad on any of the exercises, but something aggravated my lower back pain that I got last weekend while doing the bathroom tiling.

Wednesday Feb 3, 2010 #

Note
(injured)

Calf in quite a lot of pain so giving the running a rest for a few days

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

6 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Tuesday Feb 2, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Run - Road warm up/down (GWR coaching) 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Air Zoom Vomero +3

Back to the GWR intervals after a long period off speed work. Warm up jog up to Glenavon Park, then dynamic stretches and drills. And the jog back to the club after.

Run - Road intervals (GWR coaching) 11:52 [5] 3.6 km (3:18 / km)
ahr:171 max:185 shoes: Nike Air Zoom Vomero +3

Turns out they've created a new top group to accommodate speedy Ben's needs, and I was put into that group too. Fortunately it was a fairly easy one this week - a short and sharp 6*600m with 1 min rest.

Went off too fast for the first one, then got stitch half way round the second which didn't go away for the rest of the session. Managed to keep in the middle of the group though.

1:50, 1:57, 2:01, 2:04, 1:59, 2:01

Monday Feb 1, 2010 #

Note

Another day of DIY-enforced rest

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