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Training Log Archive: Treb

In the 7 days ending Oct 13, 2013:

activity # timemileskm+m
  Running7 5:06:39 35.91(8:32) 57.79(5:18) 215
  Core/ Strength1 40:00
  Stretching/Rolling/Yoga2 25:00
  Drills1 1:32 0.16(9:52) 0.25(6:08)
  Total9 6:13:11 36.06 58.04 215
  [1-5]8 5:48:11

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Sunday Oct 13, 2013 #

Note

Judging from my sore legs i think i might have run back from the club, can't really be sure though as no one really remembers what happened after we got into the club. Well for those that got into the club.

Friday Oct 11, 2013 #

7 PM

Running 21:49 [2] 4.26 km (5:07 / km)
shoes: White, shoes 2

Very short slow run with Ali in the dark, was feeling a little rough and thought it was worth saving myself for the weekends trip to London.

Thursday Oct 10, 2013 #

5 PM

Running 44:18 [3] 8.82 km (5:01 / km) +69m 4:50 / km
shoes: White, shoes 2

Work to the track. Tried to find a shorter route this week, but it ended being longer due to getting a little lost in Briar Hill as running straight across the A45 seemed a little risky so followed the footpath signs through a lovely looking underpass and then i missed to foot path that cuts straight through the estate and had to do a loop all the way around. Had another interesting bit of route choice where i ended up in a dead end so had to go through someone's front garden and jump the fence on to the road I was aiming for.
6 PM

Drills warm up/down 1:32 [2] 0.25 km (6:08 / km)
shoes: White, shoes 2

Running intervals 34:38 [4] 8.68 km (3:59 / km)
shoes: White, shoes 2

6x 1.2km with 200m jog recovery. Aiming for 80secs lapping with a brutal head wind on the back straight. Times came out pretty consistently, little quicker on the one we let Jordan lead no that boy can not pace.
4:03, 3:59, 3:59, 3:55, 3:57, 3:55
recoveries between 1:40 and 2 mins.

Running intervals 12:14 [5] 1.31 km (9:20 / km)
shoes: White, shoes 2

After a quick toilet trip after the main set. Had 5x 100m with walk back recovery. These were harder than expected and a bit quicker as well
13.1, 12.8, 12.5, 13.4, 13.3

Running warm up/down 10:21 [1] 1.36 km (7:37 / km)
shoes: White, shoes 2

Couple of laps of the track and back to the car.

Wednesday Oct 9, 2013 #

3 PM

Running 53:58 [2] 8.13 km (6:38 / km) +79m 6:20 / km
shoes: Walsh Black

A very slow run around Harlstone firs. first half hour was with my Dad and then i did a bit extra. Legs feeling surprisingly good considering yesterday.

Tuesday Oct 8, 2013 #

5 PM

Running 29:28 [3] 5.91 km (4:59 / km)
shoes: White, shoes 2

Run from work to training at Abington park, felt a lot shorter than the run to training on thursday and the route wasn't too bad had a nice scenic couple of KMs through an industrial estate. Due to the shorter than expected run I arrived a little early for training.

Stretching/Rolling/Yoga 5:00 [0]

Really bored while waiting.
6 PM

Running warm up/down 14:58 [2] 2.77 km (5:24 / km)
shoes: White, shoes 2

Warm up with the others from Abington park back down the hillthe way I had come to Brackmills for the session.

Running (Fartlek) 22:49 [4] 5.03 km (4:32 / km) +17m 4:28 / km
shoes: White, shoes 2

A Fartlek session around the Brackmills industrial estate. Session was ok but some old woman decided to come with our group and she insisted we jogged back to her which meant some of the recoveries were longer than they should have been and we didn't mix up the intervals as much as we could have.

Running warm up/down 11:32 [2] 2.02 km (5:43 / km)
shoes: White, shoes 2

Jog to a hill, It is quite a long way between hills in Northampton.

Running hills 7:12 [5] 1.55 km (4:39 / km)
shoes: White, shoes 2

Some short hills to finish on the way back to the cars. I say hill, every road I lived on in Sheffield was steeper. 5 intervals all lasting been 30 and 26 seconds, (last one quickest) with a jog back recover.

Running warm up/down 9:00 [1] 1.0 km (9:00 / km)
shoes: White, shoes 2

Slow jog back to the cars.

Monday Oct 7, 2013 #

5 PM

Running 34:22 [3] 6.95 km (4:57 / km) +50m 4:46 / km
shoes: Walsh Black

Short evening run with Ali, Time and distance are slightly guessed as watch wouldn't up load properly. Legs felt pretty good to start but quads really seized up a few minutes from the end.
7 PM

Core/ Strength 40:00 [3]

Getting BSPTR. SPOOK weekend is coming.
11 PM

Stretching/Rolling/Yoga 20:00 [0]

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