Training Log Archive: ShmintyIn the 7 days ending Sep 17, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Sep 17, 2017 #
Running 1:46:07 [2] 24.08 km (4:24 / km) +400m 4:04 / km
shoes: Karrimor Trail
Big forest!
Saturday Sep 16, 2017 #
Running 20:16 [2] 4.2 km (4:50 / km)
shoes: Karrimor Tempo5
Running 28:00 [4] 8.67 km (3:14 / km)
shoes: Karrimor Tempo5
7,6,5,4,3,2,1 with 1min off round the cross country circuit.
Just behind Ali today, losing most to him when we hit the hills.
Running 6:00 [1] 0.89 km (6:44 / km)
shoes: Karrimor Tempo5
Running 16:48 [2] 3.37 km (4:59 / km)
shoes: Karrimor Tempo5
Friday Sep 15, 2017 #
Running 1:00:10 [2] 14.51 km (4:09 / km)
shoes: Karrimor Tempo5
Running 30:10 [1] 5.73 km (5:16 / km)
shoes: Karrimor Tempo5
Strength and Conditioning 30:00 [1]
Step Ups 8 8 8 25,25,30
Split Squat 8 8 6 20,20,30
Single Leg 'Squat' 8 8 6 20,20,30
Dynamic Lunges 8 8 8
Housemate did some filming for me.
Thursday Sep 14, 2017 #
Running 18:26 [1] 3.56 km (5:11 / km)
shoes: Karrimor Tempo5
Running 5:20 [1] 1.09 km (4:54 / km)
shoes: Karrimor Tempo5
Running 34:34 [4] 11.15 km (3:06 / km)
shoes: Karrimor Tempo5
Plan was a track session but it was booked when we got there so we ended up running round the lake.
5x6mins, 1 min off
1.75km, 1.83, 1.87, 1.86, 1.84
Then back to an empty track to run.
5x400m, 1 min off
69, 68, 66, 65, 64
The first 400 felt hard but must have been warming up to the pace. Still a bit surprised to run quicker every time.
Running 15:30 [1] 2.3 km (6:44 / km)
shoes: Karrimor Tempo5
Running 23:42 [1] 4.14 km (5:43 / km)
shoes: Karrimor Tempo5
Wednesday Sep 13, 2017 #
Running 1:31:10 [2] 18.14 km (5:02 / km)
shoes: Kalenji Trail
Was a struggle, especially the hills. Yesterday taking its toll.
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Karrimor Trail
Running 18:05 [1] 3.2 km (5:39 / km)
shoes: Karrimor Trail
Strength and Conditioning 25:00 [1]
Step Ups 8,8,8 30
Split Squat 8,8,6 15,15,30
Lunges 10,10,10 15,15,30
Dynamic Squats 8,8,8
Tuesday Sep 12, 2017 #
Running 18:52 [1] 3.52 km (5:22 / km)
shoes: Karrimor Tempo5
Running 3:15 [1] 0.6 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 15:46 [4] 4.22 km (3:44 / km)
shoes: Inov8 X-Talon 212 v2
Running 3:53 [1] 0.73 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2
Running 24:07 [1] 4.96 km (4:52 / km)
shoes: Karrimor Tempo5
Running 20:37 [1] 4.0 km (5:09 / km)
shoes: Karrimor Tempo5
Drills 15:00 [0]
Running 16:06 [5] 4.4 km (3:40 / km) +180m 3:02 / km
shoes: Karrimor Tempo5
Raining
Hill session on sportscotland road and path to top of hill ~200m with ~10m cllimb - not done this one before.
6 reps x3 with 4x100m strides between
45 46 47 47 47 46
(~90m strides ~15s)
45 46 46 45 46 44
(100m strides ~16s)
45 46 46 47 46 44
Tough.
Lactate was coming in quads during second set and thought cavles would start cramping. But strangely didn't really feel either in last set, it was more of a whole body tiredness by then. Whole session took nearly an hour.
Running 40:00 [1] 5.4 km (7:24 / km)
shoes: Karrimor Tempo5
Running 14:44 [1] 2.71 km (5:26 / km)
shoes: Karrimor Tempo5
Monday Sep 11, 2017 #
Running 12:40 [1] 2.35 km (5:23 / km)
shoes: Karrimor Tempo5
Badminton 1:00:00 [1]
Strength and Conditioning 25:00 [1]
Running 22:07 [1] 4.14 km (5:21 / km)
shoes: Karrimor Tempo5
Running 1:15:52 [2] 14.84 km (5:07 / km)
shoes: Kalenji Trail
Strides to finish