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Training Log Archive: robrunner

In the 7 days ending Dec 31, 2011:

activity # timemileskm+m
  Running8 5:02:29 33.77(8:57) 54.35(5:34) 566
  Stretching8 1:56:00
  Total9 6:58:29 33.77 54.35 566

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Saturday Dec 31, 2011 #

Note

Back after an unscheduled 3 day break! So I decided to bring my "long run" forward a day. "Easy 12 miles" is what was called for, so didn't go much more than jogging pace. Should have stretched the peroneals more before heading off as they were killing me, took almost 5km to warm up properly. But after that it was an enjoyable run, just kept the legs turning. Towards the end it was tiring and I think I upped the pace slightly just to get it over with. Next week's long run is 12 miles "steady"... groan. But that's a whole year away! (groan)

Happy New Year everybody!



12 PM

Stretching warm up/down (Warm up) 17:00 [2]

Running warm up/down 5:03 [2] 0.89 km (5:40 / km) +8m 5:26 / km
shoes: Asics Gel Kayano 15

Running 1:50:13 [3] 19.36 km (5:42 / km) +238m 5:22 / km
shoes: Asics Gel Kayano 15

2 PM

Running 12:16 [2] 1.5 km (8:11 / km) +18m 7:43 / km
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

Tuesday Dec 27, 2011 #

12 PM

Stretching warm up/down (Warm up) 17:00 [2]

Running warm up/down (Warm-up) 10:41 [2] 1.96 km (5:27 / km) +26m 5:07 / km
shoes: Asics Gel Kayano 15

Running 30:55 [4] 6.3 km (4:54 / km)
shoes: Asics Gel Kayano 15

1 PM

Running (Warm down) 6:34 [2] 0.94 km (6:59 / km)
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

2 PM

Note

"Speedwork" week 2
6 x 800m with 200m recovery (this was actually 300m recovery, given the circumference of the field I was running in!). No HR monitor this week.

Was glad I only had to do 6 of these this week, how did I manage 10 last week? Felt slow, but put in a good effort. Probably should have worn trail runners as it was fairly muddy.

1. 3:29
2. 3:46
3. 3.35
4. 3:42
5. 3:40
6. 3:31

So slower than last week, but I guess last week I wasn't carrying the extra miles in my legs, or the extra food in my belly!

Monday Dec 26, 2011 #

12 PM

Stretching warm up/down (Warm up) 17:00 [2]

Running (Warm up) 5:06 [2] 0.94 km (5:26 / km) +9m 5:11 / km
shoes: Asics Gel Kayano 15

Running 36:46 [3] 6.79 km (5:25 / km) +44m 5:15 / km
shoes: Asics Gel Kayano 15

1 PM

Running (Warm down) 7:06 [2] 0.94 km (7:33 / km) +17m 6:56 / km
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

6 PM

Note

4 miles "easy" (~37 mins) on the training plan today, guess this is in lieu of a total rest day after the long run yesterday. Glad the pace was low as legs were still tired from yesterday. Peroneals took ages to warm up, I was about half way around before they stopped hurting.
Speedwork tomorrow... not as much as last week and hope to get it out of the way before the rain comes!

Sunday Dec 25, 2011 #

11 AM

Stretching warm up/down (Warm up) 17:00 [2]

12 PM

Running warm up/down (Warm up) 5:04 [2] 0.86 km (5:53 / km) +5m 5:44 / km
shoes: Asics Gel Kayano 15

Running 1:07:45 [3] 13.23 km (5:07 / km) +185m 4:47 / km
shoes: Asics Gel Kayano 15

1 PM

Running warm up/down (Warm down) 5:00 [1] 0.64 km (7:49 / km) +16m 6:57 / km
shoes: Asics Gel Kayano 15

Stretching warm up/down (Recovery) 12:00 [1]

2 PM

Note

Training plan called for 8 miles "steady" today... off up the side of Kilworth mountain so happy enough with the pace, as it was a long uphill! Then around the Mitchelstown ring road to finish. Right hip flexor sore, decided to go to the UCC physio in the New Year as this is a persistent problem and I'm going to be upping my training miles.

Stretched, showered and logged on AP, and they are just calling me for the Christmas dinner. Merry Christmas everyone!!

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