Training Log Archive: Lewis TIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
Core stability 30:00 [1]
Some pure core stability exercises.
Monday Jan 30, 2012 #
Running 40:00 [3] 7.3 km (5:29 / km)
Out through deansgate, on to the canal along to Old Trafford and then back along Stretford road.
Sunday Jan 29, 2012 #
Running 35:00 [2] 7.0 km (5:00 / km)
Run out from the flat.
Stretching 20:00 [0]
Some stretching when I got back and then some roller mat exercises. Good to loosen up, shoulders very tender after wednesday.
Saturday Jan 28, 2012 #
Cycling 25:00 [3] 6.0 km (4:10 / km)
Cycled from Cheadle train station and back to Bruntwork park.
Orienteering 14:39 [5] 3.19 km (4:36 / km)
Prologue sprint race at Bruntwork park. Orienteering went well. Control flow was good and was planning ahead well. Lost time on the long leg, didnt plan my routechoice well and was very hesitant. Running speed was good, felt like my threshold pace.
Orienteering 18:28 [3] 4.15 km (4:27 / km)
Chasing sprint. Started 16 seconds ahead of Tom Horton. Started ok, ran in the wrong direction for the first 10 metres before I realised where number one was. Hit number one and two well and looked back and saw Tom and oli coming into number one. Ran well and control flow was good keeping ahead of Oli who was on the same gafel as me. Kept on running well and spiking each control. Ended up being about 45 seconds ahead of only. Pleased with how I ran the race with people close behind me. Good event.
Warm up/down 40:00 [3]
Warm up before each race and warm down. Also collected a few controls in at the end.
Thursday Jan 26, 2012 #
Running 25:00 [3] 6.0 km (4:10 / km)
Easy run out from the flat.
Wednesday Jan 25, 2012 #
5 PM
Running 15:00 [3] 2.6 km (5:46 / km)
Finished early from Uni so went early to training after something to eat. Nice easy run from the station up to the track.
Running 23:30 [4] 6.0 km (3:55 / km)
Track was locked when I got there so dumped my bag in a bush and did the threshold run I was going to do around the park instead. Did two loops of the park and then two loops extended out on the streets near the park. Was running comfortable and felt strong. Was supposed to be 20 mins but forgot about the time. Ended up hitting 6km dead on so was pleased with that. Not as enjoyable running on your own because you dont have anyone to pace with and motivate you. Enjoyed it though.
6 PM
Strength 10:00 [3]
Did some squats before people got there in the gym.
8 sets of 5 reps - 60kg. Felt good and comfortable throughout the sets.
8 sets of 5 reps - 60kg. Felt good and comfortable throughout the sets.
Strength 30:00 [5]
Intense continous strength session.
One set a min for 30 mins.
5 pull ups
10 push ups
10 squats.
Did 5 pull ups for the first ten sets then 3 for the rest. Really tough session, legs felt like jelly afterwards. Arms are dead!
Throughout the session I did:
110 pull ups
300 push ups
300 squats.
One set a min for 30 mins.
5 pull ups
10 push ups
10 squats.
Did 5 pull ups for the first ten sets then 3 for the rest. Really tough session, legs felt like jelly afterwards. Arms are dead!
Throughout the session I did:
110 pull ups
300 push ups
300 squats.
7 PM
Running 17:00 [2] 2.6 km (6:32 / km)
Easy run back to the station.
Tuesday Jan 24, 2012 #
12 PM
Strength 20:00 [4]
Short strength session I think I will do on alternative days.
50 Crunches
20 press ups
50 unweighted squats
30 second plank.
Repeated this 3 times.
Then did some roller mat exercises at the end.
50 Crunches
20 press ups
50 unweighted squats
30 second plank.
Repeated this 3 times.
Then did some roller mat exercises at the end.
6 PM
Running 25:00 [3] 4.5 km (5:33 / km)
Easy run.
Monday Jan 23, 2012 #
Spinning 45:00 [4] 20.0 km (2:15 / km)
Went to the gym because I didnt want to run in on the roads today. Started off with some spinning which also measured your distance. Did a fairly constant pace with a 5 minute hard hill section in the middle. Missed spinning from Sweden last year!
Running 15:00 [4] 3.2 km (4:41 / km)
Running on the treadmill with an incline. Started off with an easy incline and then went harder towards the end. Used it as a sort of long hill session.
Strength (Rowing) 10:00 [3]
Easy rowing session.
Core stability 20:00 [2]
Some simple core exercises to finish.
Saturday Jan 21, 2012 #
Strength 35:00 [3]
Did some core because I had my rest day on Tuesday.
Started with:
30 crunches
30 second plank
20 push ups
50 unweighted squats
Repeated this 5 times.
Then did some stretching and roller mat exercises.
Started with:
30 crunches
30 second plank
20 push ups
50 unweighted squats
Repeated this 5 times.
Then did some stretching and roller mat exercises.
Thursday Jan 19, 2012 #
Running 45:00 [4] 9.0 km (5:00 / km)
Run out towards old trafford, then cut early across to the canal. Then into Deansgate and some loops and back.
Wednesday Jan 18, 2012 #
Running 40:00 [2]
Warn up on the track before the intervals. Warm down after the intervals and then run back to the station.
Intervals 15:00 [4] 3.2 km (4:41 / km)
4*800metre. The first three was 2.42 but then the fourth was 2.55 so decided to stop because I was losing my form.
Strength 40:00 [4]
Strength session. Started with:
7 pull ups
30 push ups
40 cruches
50 unweighted squats.
Repeated this 5 times with no recovery. Did this in 13 mins. Knackered!
Then did 5*6 squats (50kg). Then did some arm exercises.
7 pull ups
30 push ups
40 cruches
50 unweighted squats.
Repeated this 5 times with no recovery. Did this in 13 mins. Knackered!
Then did 5*6 squats (50kg). Then did some arm exercises.
Monday Jan 16, 2012 #
Stretching 10:00 [1]
Roller mat exercises.
Running 20:00 [3] 3.3 km (6:04 / km)
Recovery run to deansgate and back.
Sunday Jan 15, 2012 #
Orienteering 1:34:30 [3] 15.5 km (6:06 / km)
Long race on Cannock chase. Really enjoyed the race, lost 5 mins on the first long leg because I went down the wrong track and ended up way off the line. Reckon I lost about another 5 mins on routechoice on a later long leg. Most of the race was good and felt like I was running well throughout the race and running strong on the hills.
Saturday Jan 14, 2012 #
Warm up/down 20:00 [3] 3.5 km (5:43 / km)
Warm up before the middle prologue and run back to the centre after the middle pursuit.
Orienteering 36:00 [4] 6.5 km (5:32 / km)
Middle pursuit. Sent off in 30 second intervals. Got caught by Tom at control two and ran with him for a few controls but then he got away from me as I went through a bad running patch. Orienteered well though, got caught by pete later on and ran the rest of the course with him. Good orienteering and nice pace with Pete.
Orienteering 26:30 [3] 5.0 km (5:18 / km)
Middle prologue. No paths on the map which forced us to concentrate on the contours. Control two was a strange but got it ok. The map was really bad in certain parts. Good training.
3 PM
Orienteering 50:00 [4] 7.5 km (6:40 / km)
Relay training. First part was in threes. went with Jamie and Will, kept with them for the first 5 controls but then hit the wall. Struggled on to the end and then had a 4 min rest and was straight into the mass start with everyone. Set off feeling awful, most people got away from me and I cut the last bit out. Everyone had finished by the time I got back. Ran back bonking out. Got back and tom thankfully gave me some foods. The most I have felt running in along time.
Friday Jan 13, 2012 #
Orienteering 12:00 [3] 2.2 km (5:27 / km)
Sprint race around the grounds. Before the run, we made our own maps by putting certain features on it. Ran the course, went ok.
Thursday Jan 12, 2012 #
Running 27:30 [3] 2.9 km (9:29 / km)
Needed an easy recovery run after yesterdays strength session. Went for one of the easiest runs I have ever been on with my flatmate who hadnt ran in over a year.
Wednesday Jan 11, 2012 #
Running 30:00 [3] 5.0 km (6:00 / km)
Nice and easy run from and back to the station to the track.
Intervals intervals 12:06 [5] 3.2 km (3:47 / km)
Intervals on the track. 5*2mins/30sec rest. Good form throughout the intervals. Pleased with the session.
Intervals 3:20 [5]
Did 10*10 second/10 second rest. Flat out throughout. Knackered at the end.
Strength 1:15:00 [4]
Harriers strength session. Good to get back to it. Really enjoyed it.
Monday Jan 9, 2012 #
Stretching 20:00 [3]
After the core session.
Core stability 20:00 [3]
Various exercises from what we do at harriers on a wednesday.
Sunday Jan 8, 2012 #
Running 3:10:00 [4] 22.5 km (8:27 / km) +350m 7:50 / km
Long run from Edale up to Edale moor trip point, around the ridge path to the north end of Kinder ridge, along to Kinder scout and then Kinder low, down Jacobs ladder and back along the road into Edale. Had to wait a while at the station because of the rubbish train times. Went to the cafe for abit and had cake and then got given free cake when we were leaving. Good day out but very wet, windy and knackered now.
Saturday Jan 7, 2012 #
Running 1:00:00 [2] 8.0 km (7:30 / km)
The first plan was to go to the Bramhall park run but didnt sleep very well last night so went back to bed for abit. Went running from the flat through deansgate locks and halfway to Salford and then headed back the same way. Felt good running.
Friday Jan 6, 2012 #
Swimming 25:00 [1]
Went to the Aquatics centre. Could only manage 25 minutes then I started cramping up.
Thursday Jan 5, 2012 #
Running 30:00 [3] 4.5 km (6:40 / km)
Short river loop. Nice to get out after the last weeks weather. Felt ok but need to start getting back into it.