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Training Log Archive: Rich

In the 7 days ending Feb 5, 2012:

activity

time

miles

Running

3:00:18

20.99

(8:35)

33.78

(5:20)

383

Strength and Conditioning

1:08:00

Flexibility

5:00

Total

4:13:18

20.99

33.78

383

[1-5]

4:05:50

averages - sleep:7.8 weight:66.6kg

1:58

0:00

» now

Sunday Feb 5, 2012 #

Event: SYO - Selection Race - Big Moor

9 AM

Running 37:11 5.36 km (6:57 / km) +22m 6:48 / km
ahr:125 max:159 slept:8.0 weight:66.5kg (injured) shoes: Inov8 Roclite 319

Thought I'd give a short run ago to see how my back reacted as its generally best in the morning. Took it really slow and was made even slower by the snow. Snow was a very pleasant 10cm or so and it was a beautiful morning to be out running. Was OK early on apart from where I had to duck under a low branch but it started to stiffen up after 15-20mins so didn't go out as far as Sutton Lawn. Sore and hard work back home from that point. I'm going to have to rest up a least another couple of days I think unfortunately, which is rather frustrating.

Saturday Feb 4, 2012 #

Event: Northern Night Champs

Note
(injured)

Friday Feb 3, 2012 #

4 PM

Note
slept:7.5 (injured)

Back still painful and regularly going into spasm. Went to the NHS Walk in centre, as useless as I thought they would be. Just need to give it time.

Thursday Feb 2, 2012 #

7 AM

Running 20:00 [2] 4.2 km (4:46 / km) +10m 4:42 / km
slept:7.5 weight:67kg shoes: Nike Air Pegasus+ 28

ITW. A bit battered and bruised from Go Karting last night which was epic.

1 PM

Running warm up/down 9:00 [2] 1.9 km (4:44 / km) +35m 4:20 / km
shoes: Asics Gel GT-2140

Jog to and from the gym; more gingerly on the way back.

Strength and Conditioning 28:00 [1]

Core and plyometrics. Nearly finished and was just starting some hoping drills when something in my back went as I landed. Sharp pain and now very stiff and sore. I think I may have slipped my disc again. It's not happened for about 4-5 years. :(

Will see how it settles this afternoon with the aid of anti inflamatries.

5 PM

Note
(injured)

Absolutely no chance of training tonight. Been in a lot of discomfort with painful spasm when i move too much.

Wednesday Feb 1, 2012 #

12 PM

Running 14:00 3.3 km (4:15 / km) +60m 3:53 / km
slept:7.5 weight:66.4kg (rest day) shoes: Asics Gel GT-2140

To and from Response for a rub down. Legs feeling much better. Ready to start the next phase now.

Tuesday Jan 31, 2012 #

7 AM

Running 14:55 2.64 km (5:38 / km) +49m 5:10 / km
ahr:137 max:138 slept:7.75 shoes: Nike Air Pegasus+ 28

Easy ITW

5 PM

Running 11:14 2.14 km (5:15 / km) +18m 5:02 / km
ahr:131 max:140 shoes: Nike Air Pegasus+ 28

HFW. Realised how knackered I was physically and mentally. Tomorrow was going to be easy anyway but decided reps with the Harriers was a bad idea and a couple easy days before properly starting my speed phase would be a better idea.

Monday Jan 30, 2012 #

7 AM

Running 9:33 [2] 1.89 km (5:03 / km) +1m 5:02 / km
slept:8.25 shoes: Nike Air Pegasus+ 28

ITW. Legs feeling a little more spritely today.

12 PM

Running warm up/down 8:25 [2] 1.8 km (4:41 / km) +35m 4:16 / km
shoes: Asics Gel GT-2140

Run to the gym for circuits. Then back after via Tesco Express. Not counted the ten flights of stairs I have to run up/down each time at the office.

1 PM

Strength and Conditioning (Circuits) 40:00 [3]
shoes: Asics Gel GT-2140

Flexibility 5:00 [0]
shoes: Asics Gel GT-2140

5 PM

Running 56:00 [2] 10.55 km (5:18 / km) +153m 4:57 / km
shoes: Nike Air Pegasus+ 28

HFW (Newstead). Via Byron's Walk, Sherwood BP and Portland Park. Took it steady but legs not feeling too bad, easy week this week.

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