Training Log Archive: Alice RIn the 7 days ending Jun 15, 2014:
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Sunday Jun 15, 2014 #
10 AM
Hiking (Sandsend - Staithes) 3:36:58 [1] 13.67 km (15:52 / km) +326m 14:11 / km
Looking after 1st years on a walking trip from Sandsend to Staithes along the North Yorkshire Coast. Very easy pace but just for a long time as they were quite slow, missed out the 2 hour lunch break and swim (not me) in the middle.
Saturday Jun 14, 2014 #
11 AM
Running warm up/down 14:55 [2] 2.17 km (6:52 / km) +97m 5:37 / km
warm up and drills
Running hills 29:21 [5] 2.37 km (12:23 / km)
Silverton hills on 20s.
5 x 20s on shallower hill (1:20rest)
5 x 20s on steep hill (1:20rest)
3 x 20s on shallower hill (1:20 rest)
About 3mins between sets.
Felt more comfortable on this than previously and haven't done it since just before the JK. :)
5 x 20s on shallower hill (1:20rest)
5 x 20s on steep hill (1:20rest)
3 x 20s on shallower hill (1:20 rest)
About 3mins between sets.
Felt more comfortable on this than previously and haven't done it since just before the JK. :)
Friday Jun 13, 2014 #
7 PM
Running 39:16 [3] 7.01 km (5:36 / km) +157m 5:02 / km
Slightly faster longer run this evening. Up via blue lake which is a hill that just seems to go on forever. Wore lots of layers again so got quite warm.
Thursday Jun 12, 2014 #
8 PM
Strength and Conditioning (kettlebells) 20:00 [2]
Wednesday Jun 11, 2014 #
6 PM
Running warm up/down (track) 7:32 [2] 1.16 km (6:30 / km)
warm up and drills
Running intervals (track) 25:28 [4] 4.98 km (5:07 / km)
same session as a few weeks ago with to 700m reps and me catching the others up.
6 x 700m with around 1:30rest.
Didn't have Ruth to push me this time so had to do all the work myself.
6 x 700m with around 1:30rest.
Didn't have Ruth to push me this time so had to do all the work myself.
Running warm up/down (track) 2:14 [1] 0.4 km (5:35 / km)
cool down lap and stretching
Cycling 20:00 [1] 4.0 km (5:00 / km)
Cycle to and from track
Monday Jun 9, 2014 #
Note
Finally finished exams! :) beck to school on Wednesday though
6 PM
Cycling warm up/down (Heat Chamber ) 7:00 [2]
easy spin in the heat chamber (28-30 degrees and 80% humidity again) to warm up.
Running intervals (Heat Chamber ) 17:30 [5]
Progressively faster intervals on the treadmill.
7 mins: 12km/hour
7 mins: 13km/hour
3.5min: 13.2km/hour.
Slightly slower than planned but going straight onto the treadmill at that speed was tough and I'm not used to treadmill running, especially in that heat.
7 mins: 12km/hour
7 mins: 13km/hour
3.5min: 13.2km/hour.
Slightly slower than planned but going straight onto the treadmill at that speed was tough and I'm not used to treadmill running, especially in that heat.
Cycling warm up/down (Heat Chamber ) 10:00 [1]
cool down on bike, still in heat chamber while Aidan was on the treadmill.