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Training Log Archive: Treb

In the 7 days ending Dec 22, 2013:

activity # timemileskm+m
  Running on Paths3 2:41:53 18.69(8:40) 30.08(5:23) 382
  Running Road2 1:36:51 11.23(8:38) 18.07(5:22) 96
  Cycling1 45:00
  Core/ Strength3 40:00
  Stretching/Rolling/Yoga2 30:00
  Drills2 9:55 0.38(26:10) 0.61(16:15)
  The Track1 6:35 0.78(8:25) 1.26(5:13)
  Total10 6:30:14 31.08 50.02 478
  [1-5]10 6:20:14

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MoTuWeThFrSaSu

Sunday Dec 22, 2013 #

4 PM

Running on Paths 1:04:35 [3] 11.62 km (5:33 / km) +130m 5:16 / km
shoes: Inov8 x-talon

Got dropped off in Upper Hayford and ran back. Up the byway then over to Harpole through the village and back up the hill taking the footpath to nobottle and then home via little brington.

Friday Dec 20, 2013 #

3 PM

Running on Paths 51:54 [3] 9.84 km (5:16 / km) +139m 4:56 / km
shoes: Inov8 x-talon

Over to the rifle range then back up apple through the long copse and down to the Whilton road then around the back of the half cut copse and home.
5 PM

Core/ Strength 10:00 [3]

Thursday Dec 19, 2013 #

7 PM

Running Road warm up/down 16:37 [1] 2.4 km (6:55 / km) +14m 6:44 / km
shoes: Gel-DS Trainer

Warm up at the track with Rob, Ali and Jacob. Went around the car park a few times and then around the corner to the start.

Drills warm up/down 4:06 [1] 0.22 km (18:38 / km)
shoes: Gel-DS Trainer

Few drills before the start.

Running Road race 16:56 [5] 5.08 km (3:20 / km) +21m 3:16 / km
shoes: Gel-DS Trainer

5km handycap race at Athletics. Went off on the 6minute mark with Rob, Jordan and Chris set out at an alright pace and tried to hold it, but seemed to drop off anyway. Course feels surprisingly hilly and the wind didn't help to much but think I should have gone a little quicker. Winner was Jacob started a minute behind us and went through just before halfway which seemed a bit more acceptable when I found out he had done 15:12.
km splits: 3:17, 3:22, 3:24, 3:21, 3:20, 10.4 for the last 80m.

Running Road 6:17 [3] 0.5 km (12:34 / km)
shoes: Gel-DS Trainer

Jog/walk between 5k and some intervals.

The Track intervals 6:35 [5] 1.26 km (5:13 / km)
shoes: Gel-DS Trainer

5x 200m with 45 or 50 secs recovery.
33, 31, 29, 30, 28.
Little bit of extra with Jacob, Rob and Chris. Legs felt surprisingly good.

Running Road warm up/down 4:30 [1] 0.5 km (9:00 / km) +7m 8:25 / km
shoes: Gel-DS Trainer

Jog back to the car.
10 PM

Stretching/Rolling/Yoga 10:00 [1]

Wednesday Dec 18, 2013 #

4 PM

Running on Paths 45:24 [3] 8.62 km (5:16 / km) +113m 4:57 / km
shoes: Inov8 x-talon

Evening run, the weather was pretty shocking. Out towards the half cut copse, they have ploughed the field that was covered in shit so went around the edge. Over to the railway bridge across more ploughed fields, luckily after this there was a bit of a break from the mud while heading up the bridleway towards East Haddon and onto A428. Then cut back towards Brington across the footpath, and after a couple of fields it was back to running with 2kg weights on my feet when I got to some more ploughed fields. Back along the road and up to the village.
9 PM

Core/ Strength 10:00 [3]

Bit of post dinner core.
10 PM

Stretching/Rolling/Yoga 10:00 [1]

Stretching/Rolling/Yoga 10:00 [0]

Tuesday Dec 17, 2013 #

6 PM

Running Road warm up/down 11:27 [3] 2.4 km (4:46 / km) +25m 4:32 / km
shoes: Gel-DS Trainer

Quite a shift warm up around the park to the start point for the session.

Drills warm up/down 5:49 [1] 0.39 km (14:55 / km)
shoes: Gel-DS Trainer

Running Road intervals 31:31 [5] 6.73 km (4:41 / km) +29m 4:35 / km
shoes: Gel-DS Trainer

Athletics at the Park. 5 laps of the small park (1.29km) with 2mins recovery.
Went off a little quick and he first two were under 4mins. So tried to ease up a little on the others so I could finish the session but was obviously running well as beating the others by 20-30 secs on each interval. The pain in my chest was back, but doesn't seem like anything too bad so carried on.
3:56, 3:58, 4:06, 4:09, 4:07.

Running Road warm up/down 9:33 [1] 0.46 km (20:46 / km)
shoes: Gel-DS Trainer

Very slow warm down back to the car. We were going to do a bit more of a jog but no one could be bothered in the end. Legs are feeling it this morning though.

Monday Dec 16, 2013 #

9 AM

Cycling 45:00 [2]
shoes: Gel-DS Trainer

My Dad was going to the gym so I thought I would do something other than running.

Core/ Strength 5:00 [3]

Some core stuff.

Core/ Strength 15:00 [3]

Press-ups and Sit-ups

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