Training Log Archive: WillRiggIn the 7 days ending Sep 22, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 22, 2013 #
Running 27:00 [3] 5.19 km (5:12 / km)
Nice and easy taking in the last sun before winter kicks in.
Saturday Sep 21, 2013 #
Running 24:10 [5] 6.68 km (3:37 / km) +30m 3:32 / km
Northern road relays,poor middle section, arms got heavy don't know if it's my running style when I do fast stuff? bit of a wake up call that I need some more longer threshold stuff in training. Good fun though and good day out.
Running 35:00 [1] 5.0 km (7:00 / km)
Jog around some of the course, jog with Todd around back end of course and then strides and drills and warm down with Phil and mike.
Friday Sep 20, 2013 #
Cross training 25:00 [3]
Easy cycle at the gym
Running 7:00 [3] 2.0 km (3:30 / km)
Small warm up and the 4 mins at 3 30k's to wake the legs up a bit and then small warm down
Strength & Conditioning 15:00 [3]
Core and some easy lunges.
Running 5:00 [3]
Some drills.
Thursday Sep 19, 2013 #
Running 58:36 [3] 10.39 km (5:38 / km)
7 Hills of Ulverston; Took it easier on the long ones and put some pace in on the shorter one... Massive doms in my glutes area.
Wednesday Sep 18, 2013 #
Running 34:11 [3] 7.02 km (4:52 / km)
Meant to be an easy run but bumped into Harry station out there so picked up the pace, got caught in a mini storm halfway though!
Strength & Conditioning 55:00 [3]
Strength and conditioning: Running specific exercises.
Tuesday Sep 17, 2013 #
Running warm up/down 31:34 [3] 3.14 km (10:03 / km)
Wu,drills strides,Wd.
Running intervals 37:50 [4] 7.84 km (4:50 / km)
2 x 4min (2min recovery)
3 x 3min (1:30min recovery)
4 x 1min (30sec recovery)
5 min between sets
Running pretty good considering just come back from bad cold, muscles still tired from gym, good fun and running in a pack of 4, good to see Angus up there!
3 x 3min (1:30min recovery)
4 x 1min (30sec recovery)
5 min between sets
Running pretty good considering just come back from bad cold, muscles still tired from gym, good fun and running in a pack of 4, good to see Angus up there!
Monday Sep 16, 2013 #
Strength & Conditioning 55:00 [3]
Running 30:00 [2] 6.0 km (5:00 / km)
Easy, very wet and very windy. Lungs feeling better. Garmin decided to power save half way.