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Training Log Archive: austrianmike

In the 7 days ending Jan 29, 2014:

activity # timemileskm+m
  Running4 2:28:22 19.44(7:38) 31.28(4:45)
  Football1 1:15:00
  Cycling2 50:29
  Total5 4:33:51 19.44 31.28

» now

Wednesday Jan 29, 2014 #

(rest day)

Stretching x1, working late and then dinner. Another day doing nothing :(

Tuesday Jan 28, 2014 #

(rest day)

Stretching x1, early flight to Zuerich, then just too tired in the evening. Probably a good day for a rest anyway

Monday Jan 27, 2014 #


Stretching x3, rollering in the evening, left hamstring tight again early on
7 PM

Running (Recovery) 29:11 [2] 5.4 km (5:24 / km)
shoes: Pure Cadence 3

Tried to go for a recovery run, but it was just a bit c***. Tired from the weekend , a long day at work, and a bad night's sleep I just couldn't get moving... the left hamstring is still tight, and the calves got a bit sore towards the end. All together, despite it being minimal effort, I feel no better than before I started (which was the idea). Maybe time to introduce Monday as a rest day, to recover from the weekends.

Sunday Jan 26, 2014 #


Stretching x3, rollering

Legs feeling a bit tense this evening
10 AM

Running (Warm up) 9:41 [3] 2.0 km (4:51 / km)
shoes: Pure Cadence 3

Did a bit of rollering before i left. Hamstrings a little tight

Running (Progression run) 58:20 [4] 12.67 km (4:36 / km)
shoes: Pure Cadence 3

Didn't have time for a full HM today, so did a progression run, starting at 4:40s and moving up to 4:20s and faster. Felt great! Could definitely have pushed further. Good practice to bring my HM time down towards the 4:20-4:30 area.

4:39, 6:16 (1.35k @4:39), 4:37, 4:40, 4:40, 4:42, 4:44, 4:32, 4:58 (Tower Bridge), 4:30, 4:20, 4:20, 1:15 (@3:58)

New shoes were great, but had to relace them at Greenwich foot tunnel as they were tight around the midfoot. Looking back: some great progress since November when i couldn't even hold this pace for 5k

Running (Warm down) 12:09 [3] 2.42 km (5:01 / km)
shoes: Pure Cadence 3

Saturday Jan 25, 2014 #


Stretching x3, and rollering

Also finally bought some new shoes. Brooks Pure Cadence 3! Will give them a test tomorrow
9 AM

Cycling (Boris bike) 30:00 [1]

Blackwall to Mile End Stadium. Served as warm up and down as I was late

Running race (Mile End Parkrun) 19:25 [5] 5.0 km (3:53 / km)
shoes: Brooks Ghost 4

First park run in ages (14 months!!!) and I felt it. This is actually a new PB (by 2 seconds) but I still feel it should be faster. Made three silly mistakes.
A) was a little late, so didn't get to warm up/ stretch except the cycling there. Literally just went
B) I set off a little to fast. Plan was to go quick then hold 3:50 flat, but my legs were just too sore to do that over the hills
C) I got up at 7 quickly to eat something, but probably too much as I felt it in the latter half of the course
Plenty to work on still, particularly getting my body used to the tempo/ pain of racing at that pace... More longer intervals, tempo runs, and some races required

Splits were 3:42, 3:50, 3:57, 4:01, 3:52
4 PM

Football (Cup Match) 1:15:00 [3]

Played 45 at LM, and 20 at CM. Won 3-1

Friday Jan 24, 2014 #

(rest day)

Stretching x1, rollering

Thursday Jan 23, 2014 #


Stretching x3, rollering (before the last stretching session, which worked well)
8 AM

Running (Recovery) 19:36 [2] 3.79 km (5:10 / km)
shoes: Brooks Ghost 4

Trying to run back to work gently again. Stamina is no issue but my calves won't stop hurting. No numbness, just dull pain. Probably just need a day or two rest.. Lots of distance recently and change in style. Jumped on a bike in Shadwell. Hardly faster, but no pain

Cycling (Boris bike) 20:29 [1]

So stop start through the city

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