Training Log Archive: BashmanIn the 7 days ending Apr 15, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Apr 15, 2012 #
Path/Terrain (Cults - Foggieton) 48:30 [4] 11.31 km (4:17 / km) +122m 4:04 / km
shoes: Asics Gel-DS Trainer 14(Road)
0 - 5.25km - Road - 22:15 - 4:14/km (most climb)
5.25 - 8.47km - Path and Terrain - 15:17 - 4:45/km (muddy paths + overgrown fields)
8.47 - 11.31km - Road - 10:57 - 3:52/km (mostly rolling down the hill)
Put it as path + terrain as the paths and fields really influenced my speed, also because I've done a lot of path and terrain running on other "Road" runs this week so this run can almost represent them.
S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
Saturday Apr 14, 2012 #
Path/Terrain warm up/down (Warm Up) 4:18 [2] 0.79 km (5:27 / km) +4m 5:18 / km
shoes: Inov-8 X-Talon 190
Orienteering (SOL 2) 50:13 [4] **** 6.89 km (7:17 / km) +175m 6:28 / km
shoes: Inov-8 X-Talon 190
Pretty sore after the week of training but a very enjoyable run through a scandinavian-feeling map. Made about 3 mins of mistakes in areas of low visibility. Sped up towards the end after my legs got into the flow. Callum W beat me by 2 mins but I could have easily run about 5 minutes quicker being well rested and focused.
Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.elo.routegadget.co.uk/cgi-bin/reitti.cg...
Friday Apr 13, 2012 #
Road (Culter and River) 49:01 [3] 11.27 km (4:21 / km) +93m 4:11 / km
shoes: Asics Gel-DS Trainer 14(Road)
0 - 5.94km - Road - 25:24 - 4:17/km
5.94 - 6.85km - Path - 3:56 - 4:18/km
6.85 - 8.52km - Road - 7:10 - 4:18/km
8.52 - 9.89km - Path - 6:25 - 4:40/km - uphill + fighting winds
9.89 - 11.35km - Road - 6:05 - 4:13/km
No stops/walking too! :)
S+C/Drills/Plyo/Flex 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)
Thursday Apr 12, 2012 #
S+C/Drills/Plyo/Flex (Core Circuit) 28:00 [4]
shoes: Asics Gel-DS Trainer 14(Road)
Sit ups - Plank - Weights run (sides) - Side plank - O. Side plank - Weights run (punches) - Leg raises 1 - Leg raises 2. 16 minutes. Then 50 of each (50s for plank) with short run recovery in between. Another 12 minutes
Cross (Warm Down) 15:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)
S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)
Road warm up/down (Warm Up) 5:57 [2] 1.41 km (4:13 / km) +6m 4:08 / km
shoes: Asics Gel-DS Trainer 14(Road)
S+C/Drills/Plyo/Flex warm up/down (Warm Up) 3:13 [2] 0.61 km (5:16 / km)
shoes: Asics Gel-DS Trainer 14(Road)
Road intervals (Metro Intervals) 26:17 [4] 6.01 km (4:22 / km) +99m 4:02 / km
shoes: Asics Gel-DS Trainer 14(Road)
Averaged about 2:30 -> 2:40 per interval which makes out 4:10->4:30/km (1:00 -> 1:10 for each 300m without recovery which makes out 3:20 -> 3:40/km) Recoveries varied a lot, some faster than others.. Can't really control my recovery pace, have to check my watch a lot for the pace. Recoveries varied from 4:20/km to about 6:00/km.
Not sure where the 99m climb came from though.... must be just accumulative from all the back-and-forths
Road warm up/down (Warm Down) 5:09 [3] 1.01 km (5:06 / km) +25m 4:32 / km
shoes: Asics Gel-DS Trainer 14(Road)
Cycling warm up/down (Warm Down) 24:24 [3] 7.52 km (3:15 / km) +70m 3:06 / km
shoes: Asics Gel-DS Trainer 14(Road)
S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
Wednesday Apr 11, 2012 #
Road warm up/down (Warm Up) 2:43 [2] 0.7 km (3:53 / km) +7m 3:42 / km
shoes: Asics Gel-DS Trainer 14(Road)
Road intervals (2 x 1000m) 6:41 [5] 2.0 km (3:21 / km) +6m 3:18 / km
shoes: Asics Gel-DS Trainer 14(Road)
Was initially gonna do 4 but the first two exhausted me so I stopped (heart beat was over 200bpm)
Splits: 3:21 and 3:20, pretty pleased with that.
Road ("Warm Down") 30:13 [4] 6.65 km (4:33 / km) +96m 4:14 / km
shoes: Asics Gel-DS Trainer 14(Road)
1 - 0km -> 2.75km - ROAD - 12:37 - 4:35m/km - 55m climb
2 - 2.75 -> 3.75km - PATH + TERRAIN - 5:01 - 5:01m/km - around 10m climb
3 - 3.75 -> 6.65km - ROAD - 12:35 - 4:21m/km - lots of downhill
Had to stop a few times because of stitches + stomach pains
S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)
Tuesday Apr 10, 2012 #
Path/Terrain (Kingshill) 28:16 [3] 6.58 km (4:18 / km) +205m 3:43 / km
shoes: Asics Gel-DS Trainer 14(Road)
Monday Apr 9, 2012 #
S+C/Drills/Plyo/Flex warm up/down (Warm Up) 5:00 [1]
shoes: Inov-8 X-Talon 190
Orienteering (JK Relay, Mens short) 19:23 [5] ** 3.55 km (5:28 / km) +176m 4:23 / km
shoes: Inov-8 X-Talon 190
2nd Leg, Men's Short, Course 3.5, 3.125km, 150m climb
Calum set me off 10th, tough running up the hill to the first loop, slowly catching places. Little slip on 3, was looking to early. Then fast running back down, caught up Daniel at about 9, only right behind him at the run in. Finished 3rd, Daniel 2nd 5 seconds ahead, Leaving Jack to overtake Dan's team and come 2nd!! Won my course too, sub 20 mins. Very nice run, that's a good weekend over.
Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...
Path/Terrain (Warm Down) 4:37 [2] 0.71 km (6:30 / km) +9m 6:07 / km
shoes: Inov-8 X-Talon 190