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Training Log Archive: Treb

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Running5 3:39:35 26.74(8:13) 43.03(5:06) 164
  Core/ Strength2 39:00
  Stretching/Rolling/Yoga3 35:00
  Total8 4:53:35 26.74 43.03 164
averages - weight:83kg

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Saturday Jan 7, 2012 #

1 PM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog and a few drills before race.

Running race 35:46 [5] 9.7 km (3:41 / km) +48m 3:36 / km
ahr:186 max:194 shoes: Supra

County Champs Cross Country. a quite very flat course but lots of corners. Ran better than I thought I would and was in the clubs counting 6. Course made up of 1 short lap and 3 large ones not quite the 10km that was advertised. Probably the slowest starting cross country race i have been in but pace stayed high and i couldn't hold on after the first long lap so got dropped and the gap slowly extended after that.

Thursday Jan 5, 2012 #

7 PM

Running warm up/down 6:50 [2] 1.2 km (5:42 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog to the car park and back for a warm up.

Running intervals 13:08 [3] 2.16 km (6:05 / km)
ahr:147 max:178 shoes: Saucony Progrid Omni 8 (2)

Only a short session of 5x 300m with 100m jog recovery. session was short because everyone is running in the county champs on Saturday.

Running 7:50 [1] 1.3 km (6:02 / km)
shoes: Saucony Progrid Omni 8 (2)

Few laps of the track
8 PM

Stretching/Rolling/Yoga 15:00 [1]

Wednesday Jan 4, 2012 #

5 PM

Running 46:24 [3] 9.18 km (5:03 / km)
ahr:157 max:171 shoes: Saucony Progrid Omni 8 (2)

Run to harlstone and back. calves felt a bit tight but other than that felt quite good. rain and wind in the face all the way home.
8 PM

Core/ Strength 17:00 [2]

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Jan 3, 2012 #

7 PM

Running warm up/down 16:00 [2] 3.08 km (5:12 / km)
shoes: Saucony Progrid Omni 8 (2)

Warm up around abington park.

Running hills 29:47 [5] 6.82 km (4:22 / km) +116m 4:01 / km
ahr:178 max:212 shoes: Saucony Progrid Omni 8 (2)

Hills session with athletics club.
400m up hill then jog 200m
400m hard down hill
then straight into 3 200m with 200m jog recovery
3 times.

harder session then it sounded and i am not sure about the 200m marker didn't seem that far from the start. also not to sure about the max heart rate that i got.

Running warm up/down 8:50 [1] 0.7 km (12:37 / km)
shoes: Saucony Progrid Omni 8 (2)

Monday Jan 2, 2012 #

3 PM

Running 40:00 [3] 7.39 km (5:25 / km)
ahr:158 max:171 weight:83kg shoes: Walsh Black

Run with both the brothers. Got dropped at harlstone firs and ran home along the footpaths via nobottle.
6 PM

Core/ Strength 22:00 [2]

Stretching/Rolling/Yoga 10:00 [1]

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