Training Log Archive: BashmanIn the 7 days ending Apr 26, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 26, 2015 #
Path/Terrain 12:21 [2] 2.35 km (5:15 / km) +16m 5:05 / km
shoes: Inov-8 F-Lite 252
Out/back, a few drills and strides.
.
Path/Terrain race 35:09 9.83 km (3:35 / km) +85m 3:26 / km
shoes: Inov-8 F-Lite 252
Replaced my long run for this 10k, aiming to take it as a training session more than anything. Set off with Don N of HBT and we soon dropped everyone else. He kicked on the hill at 2km and left me on my own for the rest, which meant I could focus on my own running more. Died a little bit around 7-8km, especially after a short 10m climb where I bonked a bit. Recovered though and finished strong, not feeling too bad at all. Happy with the time, considering I was just training through the race and the course was lonely, pretty undulating and windy on trails. Very enjoyable route, if not a bit short of 10 (although Garmin uncertainty...) in a really nice bit of countryside too.
.
Path/Terrain 7:59 [2] 1.58 km (5:02 / km) +16m 4:48 / km
shoes: Inov-8 F-Lite 252
.
Path/Terrain 30:00 6.33 km (4:44 / km) +40m 4:36 / km
ahr:145 max:155 shoes: Brooks Puregrit 3
Two laps of the meadows with Paul. Feeling fine again, chatting pace. Nice evening, and finished bang on 30.
.
Saturday Apr 25, 2015 #
Path/Terrain 1:00:01 10.61 km (5:39 / km) +504m 4:34 / km
ahr:158 max:176 shoes: Brooks Puregrit 3
Wanted some steep hills today so hit the seat for some fun. Steadily up the bog to the saddle and then to the top of the crags. Kamikaze down the grassy slope here giving my legs a proper burnout. Slowly back to the saddle again but up TR's climb this time. Got to the crags just below the summit and decided to give them a shot instead of traversing like normal. Nearly wet myself when I got a bit stuck half way up but stopped my watch to get rid of any pressure and slowly climbed up with the help of a few gusts of wind going in the right direction. Got a proper kick from this and was feeling awesome at the top. Over and down Whinny, up the muddy wall path, over the Whinny saddle, crags saddle, bog, gym, looping about to get it up to 60 at the end (OCD). Legs are going to be nice and wrecked for tomorrow's session.
.
S+C/Drills/Plyo/Flex 15:00 [3]
A few random things, stretching after. Going to start making gym a note so to not get tangled in with the real stuff starting next week.
.
Friday Apr 24, 2015 #
Path/Terrain warm up/down 10:13 2.13 km (4:48 / km) +14m 4:38 / km
ahr:143 max:158 shoes: Brooks Puregrit 3
Out from Oleg's again for an early hills session, feeling quite good warming up.
.
S+C/Drills/Plyo/Flex warm up/down 15:13 1.0 km (15:13 / km)
ahr:123 max:141 shoes: Brooks Puregrit 3
.
Path/Terrain hills 25:35 3.6 km (7:06 / km) +280m 5:07 / km
ahr:157 max:178 shoes: Brooks Puregrit 3
Standard, same as last week, but on a steeper hill in Vogrie. O map says 30, google earth reckons 25, so settled for 28. Really dying by the end, good work.
.
Path/Terrain warm up/down 12:05 2.28 km (5:18 / km) +80m 4:31 / km
ahr:152 max:164 shoes: Brooks Puregrit 3
Pushing it a bit to catch a bus. Feeling awful though.
.
Road 30:00 [2] 6.51 km (4:36 / km) +113m 4:14 / km
shoes: Brooks Puregrit 3
Anticlockwise round the seat, nice evening, lack of sun almost made it more manageable. Feeling fine again.
.
Thursday Apr 23, 2015 #
Path/Terrain 30:06 6.61 km (4:33 / km) +60m 4:21 / km
ahr:155 max:167 shoes: Brooks Puregrit 3
Sacked off gym because I really needed that extra 3 hours sleep today. At least made up for missing last night's run by doing it this morning. Looping about the meadows in some glorious sun.
.
Path/Terrain long 1:15:36 13.71 km (5:31 / km) +287m 5:00 / km
ahr:156 max:177 shoes: Brooks Puregrit 3
Nice a hilly out/back with Oleg from Pathhead along the Tyne Water to Currie wood and back. Some awesome trails about, very jealous, almost scandy at times. Feeling quite good.
.
Wednesday Apr 22, 2015 #
Note
.
Road warm up/down 11:34 [2] 2.41 km (4:48 / km) +3m 4:46 / km
shoes: Inov-8 F-Lite 252
Around the campus.
.
Road warm up/down 12:00 [2] 2.3 km (5:13 / km)
shoes: Inov-8 F-Lite 252
.
Road tempo 21:39 [4] 5.5 km (3:56 / km) +55m 3:45 / km
shoes: Inov-8 F-Lite 252
9s longer than last time. Really annoyed, largely limited by stomach feeling awful. Got the important stuff though and results show an improvement on last year which is nice.
.
Road warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 F-Lite 252
.
Tuesday Apr 21, 2015 #
S+C/Drills/Plyo/Flex 45:00 [3]
shoes: Brooks Puregrit 3
-- WU
Wall Squat - 2 x 10
KB Hip Hinge - 2 x 10
MB Walks - 2 x 10+10
SL Dips - 2 x 6+6
TRX x 10
Spiderman Crawls x 2
OH Squat - 2 x 10
-- Dots
Hop Scotch x 6
DL Zs - 3+3
SL Zs - 1+1+1+1
Hop Scotch Turns x 5
-- More Plyo
Drills - 1 every 5, 3, 1 of (high knees, claws, bum kicks, ostrich)
Ladder - 2 of each (1 in 1, 2 in 1, lateral, in out, hop scotch, icky, reverse icky)
-- Weights - gave most of this a miss because of phys tests tomorrow
Clean - 3 x X (20, 30, 30kg)
-- Rolling
-- Core
MB exercises/throws, dead bug, plank, superman, mini core circuit
.
Path/Terrain 28:43 6.1 km (4:42 / km) +114m 4:18 / km
ahr:147 max:169 shoes: Brooks Puregrit 3
Clockwise round the seat, feeling good, awesome weather.
.
Monday Apr 20, 2015 #
Note
(rest day)