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Training Log Archive: ChrisG

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
Running	12	10:45:14	71.27		114.7		600
Road Biking	3	10:20:23	174.11	(16.8/h)	280.2	(27.1/h)	2100
Rollers	9	8:55:00
Swimming	9	8:32:00	1.86		3.0
Strength	8	4:48:00
Rowing	8	50:00	3.88		6.25
Total	39	44:10:37	251.13		404.15		2700

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Thursday Mar 31, 2011 #

12 PM

Rowing 5:00 [3]

Strength 37:00 [3]

Circuits and weights

7 PM

Rollers (Focus Cayo) 55:00 [3]
ahr:134 max:169 shoes: Specialized Pro Carbon Road

5x4/2 on 50x11 @ 100. Not feeling 100% this afternoon, partly because I was dreading this session as it was another step-up. A bit like I used to feel on Tuesday afternoon's before Meadows intervals. Session a bit messed by the chain jumping out of the 11 on the first rep (did some fiddling) then spent 2mins of the last rep on 12 before realising why it felt a bit easy so raised cadence to 105 to compensate.

Wednesday Mar 30, 2011 #

12 PM

Running 1:00:24 [3] 12.2 km (4:57 / km)
ahr:139 shoes: Asics Nimbus 11

Along canal and back. A touch faster along canal. Hamstrings both getting tired after 40mins. Legs generally feeling battered later on the afternoon - hamstrings both had a touch of cramp last night.

7 PM

Swimming 1:00:00 [3]

Dunbar pool.

Tuesday Mar 29, 2011 #

12 PM

Rowing 5:00 [3]

Strength 37:00 [3]

Weights and circuits.

6 PM

Rollers (Focus Cayo) 1:00:00 [3]
ahr:139 max:167 shoes: Specialized Pro Carbon Road

3x10/3 on 50x12 @ 100+. Struggled with this tonight, mentally more than anything else - not feeling great and a few people at work with colds so slightly worried about going down with something.

Monday Mar 28, 2011 #

Note
(rest day)

Legs felt good today which I was surprised by - think cold baths might become a regular post long run 'treat'!

Sunday Mar 27, 2011 #

9 AM

Swimming 1:00:00 [3]

North Berwick pool. 750m TT in 14:08 - getting slower....... Need to start swimming more than just twice a week.

10 AM

Running 1:26:26 [3] 16.8 km (5:09 / km) +300m 4:43 / km
ahr:143 max:161 shoes: Asics Nimbus 11

More of the quiet lanes to south of East Linton. More hills today and generally running a bit faster on the flats but still feeling fairly steady. A bit tough for first few minutes but got going soon enough. Working the hills a bit harder but HR didn't go up much - does this mean I'm fit or can't push it hard enough...? Claves feeling fine but hamstring a bit niggly on last long downhill home. 10 minutes in cold bath.

Saturday Mar 26, 2011 #

9 AM

Road Biking (Focus Cayo) 4:03:44 [3] 111.2 km (27.4 kph) +800m
shoes: Specialized Pro Carbon Road

Not feeling as good as last week to begin with but got going. Not working the hills as hard as last week (although grinding a bit as chain was jumping out of 25 cog so only 23 bottom gear) and had a flatter, easier ending. Bit of a bad spell at 3:30 but finished if off well.

C • respect 2

Friday Mar 25, 2011 #

12 PM

Running 1:03:00 [3] 12.4 km (5:05 / km) +100m 4:53 / km
ahr:138 max:149 shoes: Asics Nimbus 11

Round lanes to south of East Linton. Nice and quiet with a few up and downs. Calves ok but hamstring a bit niggly from time to time.

Thursday Mar 24, 2011 #

12 PM

Note

Team lunch = cheeseburger rather than training.

6 PM

Rollers (Focus Cayo) 55:00 [3]
ahr:134 max:167 shoes: Specialized Pro Carbon Road

5x4/2 on 50x12 @ 105+. Another good tough session and really feeling it in the quads.

Wednesday Mar 23, 2011 #

12 PM

Running 1:00:39 [3] 11.8 km (5:08 / km)
ahr:138 max:149 shoes: Asics Nimbus 11

Along canal and back. Left calf feeling a bit dodgy from time to time and leg generally a bit sore afterwards.

7 PM

Swimming 1:00:00 [3]

Dunbar pool. Legs feeling better afterwards.

Tuesday Mar 22, 2011 #

12 PM

Rowing 5:00 [3]

Strength 37:00 [3]

Circuits and weights. More weight & fewer reps - surprised how manageable it was.

6 PM

Rollers (Focus Cayo) 1:00:00 [3]
ahr:137 max:167 shoes: Specialized Pro Carbon Road

3x10/3 on 50x12 @ 100+. A slight step-up from last week. Found it tougher at the start than the end - think I find it better once I was into the rhythm.

Sunday Mar 20, 2011 #

9 AM

Swimming 47:00 [3]

North Berwick. Knackered so took it fairly easy with lots of drills.

Running 51:00 [3] 9.9 km (5:09 / km)
ahr:141 max:170 shoes: Asics Nimbus 11

Run back home on the roads. Feeling better than when swimming. Considered an extra loop to make up to the hour but hamstrings getting tight and calves twitching a bit. Good end to the week though!

Saturday Mar 19, 2011 #

9 AM

Road Biking (Focus Cayo) 4:12:51 [3] 111.0 km (26.3 kph) +1000m
ahr:142 max:175 shoes: Specialized Pro Carbon Road

Good hilly ride down to Duns and back to North Berwick. Riding the hills hard and feeling good on them. Getting tired after 3:30 but still riding strongly enough. Lower back a bit sore later on - probably the hill efforts.

Friday Mar 18, 2011 #

12 PM

Running 59:32 [3] 11.8 km (5:03 / km)
shoes: Asics Nimbus 11

Down old A1 and back via ford. A bit dull but smooth and flat. Things felt ok but harder work on return into wind - hadn't noticed it on the way out!

Thursday Mar 17, 2011 #

12 PM

Rowing 5:00 [3]

Strength 35:00 [3]

Circuits and weights.

6 PM

Rollers (Focus Cayo) 50:00 [3]
ahr:136 max:171 shoes: Specialized Pro Carbon Road

4x4/2 on 50x12 @ 105+. Good hard session, last one getting very tough on quads and lungs.

Wednesday Mar 16, 2011 #

1 PM

Running 47:38 [3] 9.2 km (5:11 / km)
ahr:139 max:158 shoes: Asics Nimbus 11

South Gyle and canal loops. Achilles feeling fine. Late start due to standing outside for almost an hour for a fire alarm.

7 PM

Swimming 1:00:00 [3]

Dunbar pool.

Tuesday Mar 15, 2011 #

12 PM

Rowing 5:00 [3]

Warm-up

Strength 37:00 [3]

Circuits and weights.

Running (Treadmill) 15:00 [3]

Achilles tester - all ok.

6 PM

Rollers (Focus Cayo) 1:00:00 [3]
ahr:137 max:167 shoes: Specialized Pro Carbon Road

3x10/3 on 50x12 @ 100. Much better session this week - Saturday shocked me into realising that I really could do much more.

Sunday Mar 13, 2011 #

9 AM

Swimming 1:04:00 [3] 3.0 km (21:20 / km)

Long swim at North Berwick. Arms tired at the start but felt strong at the end. Left calf close to cramp after 45mins so pushed off with right only and got better after 5mins.

Saturday Mar 12, 2011 #

Note

Things don't seem to be going too well at the moment - regularly a bit tired and variety of running niggles. Need to have a think about what training I'm doing as 6 months to IM and need to get serious...

C • getting serious 2

9 AM

Rollers (Focus Cayo) 2:00:00 [3]
ahr:137 max:179 shoes: Specialized Pro Carbon Road

Avoiding the rain!! 7x15mins of progression from 50x21 to 50x12 with each 15mins split into 90+, 95+ and 100+ cadence + bonus 5mins at the end on 50x12 @ 105+ + 10mins warm-down. Really tough last 2mins and a lot of sweat!! Entertained by Hustle and The Adventure Show which included some weird sport running through forests with maps ;-)

Friday Mar 11, 2011 #

12 PM

Running 1:03:00 [3] 12.3 km (5:07 / km)
ahr:141 max:153 shoes: Asics Nimbus 11

Went out feeling good and constantly a bit faster than I intended (4:45 m/k) but felt ok with it. Left achilles started to get sore after 30mins after section of uneven, up and down path. Bailed out to road, had a stretch and it gradually got better. Not too sore afterwards but legs generally a bit wrecked. V. frustrating but hopefully a couple of days off and some flat running for a couple of weeks will let me continue running.

Thursday Mar 10, 2011 #

12 PM

Rowing 5:00 [3] 1.25 km (4:00 / km)

Strength 35:00 [3]

Circuits and weights - arms tired again but got through things ok.

6 PM

Note

Tired again this evening (and got home late) - Thursdays do not seem to be good days for me.....

Wednesday Mar 9, 2011 #

12 PM

Running 39:55 [3]
shoes: Asics Nimbus 11

Steady round South Gyle - everything feeling ok.

7 PM

Swimming 1:00:00 [3]

Dunbar pool - tried something out which felt quite good...

Tuesday Mar 8, 2011 #

12 PM

Rowing 10:00 [3] 2.5 km (4:00 / km)

Strength 35:00 [3]

Circuits and weights. Felt weak on circuits but got through weights ok.

6 PM

Rollers (Focus Cayo) 45:00 [3]
ahr:137 max:155 shoes: Specialized Pro Carbon Road

wu - 2x10 + 1x5 on 50x13 @ 95+. Surprised at how easy that felt given that it has been quite some time since the last decent session like this.

Monday Mar 7, 2011 #

5 PM

Note
(rest day)

Massage

Sunday Mar 6, 2011 #

9 AM

Swimming 56:00 [3]

North Berwick pool - arms getting very tired by the end.

Saturday Mar 5, 2011 #

9 AM

Road Biking (Focus Cayo) 2:03:48 [3] 58.0 km (28.1 kph) +300m
shoes: Specialized Pro Carbon Road

Started out easy then got a bit harder later on esp. up the hills. Generally felt better later on.

Friday Mar 4, 2011 #

12 PM

Running 37:22 [3] 6.8 km (5:30 / km)
shoes: Asics Gel Nimbus X

Feeling better but not 100%. Calves generally a bit sore at first from the massage I've been doing on them. Left calf got stiff after 20mins - worse up hill.

Thursday Mar 3, 2011 #

Note

Not feeling great today - same cold coming on feeling as a couple of weeks ago. Seems to be the same cycle as last year.......

6 PM

Rollers (Focus Cayo) 30:00 [3]

Easy spin out.

Wednesday Mar 2, 2011 #

12 PM

Rowing 10:00 [3] 2.5 km (4:00 / km)

Strength 35:00 [3]

Circuits and weights.

6 PM

Swimming 45:00 [3]

Swimming at Dunbar. Arms tired and generally not feeling great.

Tuesday Mar 1, 2011 #

12 PM

Running 1:01:18 [3] 11.5 km (5:20 / km) +200m 4:54 / km
shoes: Asics Nimbus 11

Corstorphine Hill loop from work. A bit tentative as bottom of left calf feeling a bit tight throughout.

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