Training Log Archive: KingTimIn the 7 days ending Jul 25, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Saturday Jul 24, 2010 #
Bike on road 25:00 [3] 10.0 km (24.0 kph)
MTB offroad 1:05:00 [2] 14.0 km (12.9 kph)
Bike on road 25:00 [3] 10.0 km (24.0 kph)
MTB offroad 42:00 [3] 11.5 km (16.4 kph)
Friday Jul 23, 2010 #
Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
Run - Off road warm up/down 15:00 [2] 3.5 km (4:17 / km)
shoes: Nike Air Zoom Vomero +3
Run - Off road race (GWR Towpath 10k) 35:40 [5] 10.0 km (3:34 / km)
ahr:169 shoes: Nike Air Zoom Vomero +3
Made sure I warmed my hammies up well, but had no problem while racing. Pretty flat course, but with a few short sharp climbs up and over the Brunel Way flyover and near the turning point at the Bottom of Paradise.
Held my pace well, settled into my position at around 3km and gradually picked off 3 or 4 runners after that. Finished strongly around the park, well on my own by then. Saw the finish-line clock from a couple of hundred metres away and realised it was going to be very close to my pb. Dug deep for the final straight and smashed my pb by 1 whole second. Whoop! Finished in 15th, 4th GWR finisher. GWR finished 3rd overall, beaten by Clevedon and Bitton. Bristol & West? Way down.
First 5km: 17:43
Second 5km: 17:54
Thursday Jul 22, 2010 #
Run - Road (RTW) 30:43 [3] 6.93 km (4:26 / km)
ahr:152 shoes: Nike Air Zoom Vomero +3
Hamstrings feeling much better but still tight/sore this morning. Could feel it pulling as I ran, so took the short route in. Maybe my 65 mile week last week was a bit much. Oops.
Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
Wednesday Jul 21, 2010 #
Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
Run - Road (HFW) 39:27 [3] 9.15 km (4:19 / km)
ahr:134 max:161 shoes: Nike Air Zoom Vomero +3
Must have pulled something in my left hamstrings last night. My left leg has been hurting all day at work, hamstrings and glute, feeling like I have numb bum sitting at my desk. Stretching it is really sore, and so is running. It loosened up a bit while running, but I cut the run home short to try and rest it.
Rolled it over a frozen bottle for a while when I got home, and Laura gave it a good seeing to. Felt a whole lot better after that. Did the same again just before bed. Very painful in a specific point, suggesting a knot perhaps?
Tuesday Jul 20, 2010 #
Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
Run - Off road warm up/down (GWR coaching) 30:25 [2] 5.0 km (6:05 / km)
ahr:130 shoes: Nike Air Zoom Vomero +3
Run - Off road intervals (GWR coaching) 27:50 [4] 7.09 km (3:56 / km)
ahr:154 max:178 shoes: Nike Air Zoom Vomero +3
Dist; Pace
1.44; 03:25
1.42; 03:29
1.43; 03:32
1.58; 03:17 ran the last one for 5:15 for some reason
Monday Jul 19, 2010 #
Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
Run - Off road (Monday night run) 1:07:00 [3] 13.5 km (4:58 / km) +196m 4:38 / km
ahr:149 shoes: Asics Gel
Over the bridge, across Ashton Court, then Craney took us up some routes I'd not been up before. Around the back of 50 Acre Wood and Abbots Pool, then went up and then down into Gracey's wood, and around some more woods and paths.
http://connect.garmin.com/player/41060057