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Training Log Archive: gg

In the 7 days ending Feb 27, 2011:

	activity	#	time	miles		km		+m
	Road/track running	5	3:37:34	27.31		43.95		555
	Spinning	2	2:50:00
	Trail/terrain running	2	2:07:31	14.23	(8:58)	22.9	(5:34)	420
	Running drills / plyometrics	3	1:45:00
	Strength and conditioning	2	1:30:00
	Climbing	1	1:00:00
	Total	11	12:50:05	41.54		66.85		975
averages - sleep:8.3 rhr:46 weight:64.6kg

3:53

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Sunday Feb 27, 2011 #

Note
rhr:46 slept:8.5 weight:65kg (injured)

My left foot was sore after the park run yesterday, and even sorer this morning (nb. my right foot took the stick). Really hope it isn't a stress fracture...
Hopefully not - last time I thought I had one I had just tied my shoe laces too tight :)

HRV 81

update - went to go down to the gym to do some spinning, but foot agony just curling toes and putting shoes on, and every step hurt. got as far as the post box and came back - spoke to my physio advising resting and keeping weight off foot(and swimming - hmmm), will try and see kim later if i can

frustrating

Saturday Feb 26, 2011 #

9 AM

Road/track running 1:23:13 19.5 km (4:16 / km) +175m 4:05 / km
ahr:144 max:170 slept:7.5 weight:64.5kg shoes: New balance 828

First hard run in 2 months. Did the park run (5km - spot on distance wise - I guess they must have measured it or something) at tempo pace in 16:20. Tough course actually as there are two long drags up the length of the park, and a lot of twisting and turning at the bottom end. Had a cheeky sprint finish for 2nd place which I won, but a long way behind the guy out front. Then some jogging followed by 5 times 3(1) minute intervals at LTP (in theory but struggling to get there in practice) up Porter Valley with Danger and Ash. Slow jog home and quick breakfast and shower before heading to the Showroom for the Russian Film Festival all day.

Calves pretty sore, legs not used to this running fast lark, but clearly still pretty fit. Good times.

5km (40m climb) 16:20 ave 165, max 170

1 - 770m, ave 147, max 158
2 - 800m, 157, 163
3 - 850m, 159, 164
4 - 890m, 153, 160
5 - 830m, 156, 163

Friday Feb 25, 2011 #

11 AM

Trail/terrain running 1:02:31 [2] 11.5 km (5:26 / km) +180m 5:03 / km
ahr:121 max:136 slept:8.0 weight:64.8kg (injured) shoes: inov8 flite black

Run up Porter and down Limb and Millhouses to end at the Climbing Works

12 PM

Climbing 1:00:00 [1]

Green circuit at the Works. Marcus failed on one. I didn't.

1 PM

Road/track running 20:49 [2] 3.9 km (5:20 / km) +60m 4:57 / km
ahr:123 max:134 shoes: inov8 flite black

Run home. Felt hilly!

2 PM

Note

HRV 77

3 PM

Strength and conditioning 45:00 [1]

Half squat 5*20, 60, 80, 80, 90
Calf raises 10*60, 80, 80, 80

Hip thrusts 5*80, 100, 100
Box single leg step ups 2*5*20, 40, 40

Running drills / plyometrics 45:00 [2]

Extra session with Kelly

Thursday Feb 24, 2011 #

Note
slept:8.0 weight:64kg (injured)

Hmm, seem to have lost weight overnight....
Foot was a little sore after running downhill on Tuesday, and woke up yesterday feeling tired, so took a rest day and finished an assignment.
Feeling better this morning.

11 AM

Spinning intervals 1:25:00
ahr:144 max:169

8*5(1). Tough!

Int - Ave HR (max HR)

1 - 154 (162)
2 - 156 (164)
3 - 158 (166)
4 - 160 (162)
5 - 161 (169)
6 - 164 (167)
7 - 164 (167)
8 - 162 (167)

4 PM

Trail/terrain running 1:05:00 [2] 11.4 km (5:42 / km) +240m 5:10 / km
ahr:128 max:142 shoes: inov8 roclite black 2011

Gorgeous Burbage run with Pinky. Sunny day, short sleeves, lovely terrain.

Ace

First terrain run back - deep bog was a bit sore, otherwise no problems - yey!

Wednesday Feb 23, 2011 #

Note
slept:8.5 (injured) (rest day)

Tuesday Feb 22, 2011 #

11 AM

Spinning intervals 1:25:00
ahr:145 max:172 slept:9.0 weight:64.8kg (injured)

After the lecture from Barry Fudge on Sunday, tried to push my threshold intervals a little above LTP instead of at and a little below. Hard work!

3*15 minutes with 1 1/2 mins recovery. Was knackered after, but happy with the session

7 PM

Road/track running 1:04:00 [2] 11.35 km (5:38 / km) +230m 5:07 / km
ahr:112 max:134 shoes: inov8 flite black

Nice easy recovery jog with Jonny and Eddie up the valley, up to Lodgemoor and back through Crosspool

Monday Feb 21, 2011 #

8 AM

Road/track running 30:52 [2] 6.0 km (5:09 / km) +90m 4:47 / km
shoes: inov8 flite black

Jog to gym and back (extended)

Road/track running 4:00
shoes: inov8 flite black

5 times 6 secs hill strides with walk down recovery

Running drills / plyometrics 15:00 [1]

Strength and conditioning 45:00 [1]

Bar and spots warm up

Squats 6*20, 60, 80, 80, 90kg
Hip thrusts, single leg, 2*5*20, 25, 25, 25kg
Calf raises, 4*10*70kg

Some box jumps
Tried DB walking lunge but foot sore

7 PM

Road/track running 14:40 3.2 km (4:35 / km)
shoes: inov8 flite black

WU, CD, 800m 'effort' (2.25)

Running drills / plyometrics 45:00 [1]

Camp Candy

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