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Training Log Archive: Alice R

In the 7 days ending Oct 30, 2016:

activity	#	time	miles		km		+m
Running	6	3:54:41	27.17	(8:38)	43.73	(5:22)	433
Strength and Conditioning	3	1:25:00
Drills	1	30:00	1.4	(21:22)	2.26	(13:16)
Total	8	5:49:41	28.58		45.99		433

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Sunday Oct 30, 2016 #

12 PM

Running warm up/down 12:08 [2] 2.26 km (5:22 / km)

Running race 24:08 [5] 5.6 km (4:19 / km) +27m 4:12 / km

South Yorkshire XC race 2
Not very muddy but quite tussocky grass. Only one real hill. Felt like I paced it quite well and foot not sore while running.

Running warm up/down 14:19 [2] 2.46 km (5:49 / km)

Saturday Oct 29, 2016 #

3 PM

Running long 1:19:53 [2] 13.88 km (5:45 / km) +270m 5:15 / km

Out to Rivelin dams, lead the SHUOC group run

Friday Oct 28, 2016 #

7 AM

Running warm up/down 4:57 [2] 1.0 km (4:57 / km)

Drills 30:00 [2] 2.26 km (13:16 / km)

Running warm up/down 2:29 [2] 0.46 km (5:24 / km)

4 PM

Strength and Conditioning 15:00 [2]

Core circuit with Ellen and Jacky

Wednesday Oct 26, 2016 #

7 AM

Running warm up/down 7:53 [2] 1.49 km (5:17 / km)

Strength and Conditioning 30:00 [2]

First of Si's sessions

5 PM

Running 25:11 [2] 4.71 km (5:21 / km) +65m 5:00 / km

Had planned longer but sole of left foot sore and quite tired anyway so headed back home

Tuesday Oct 25, 2016 #

6 PM

Running warm up/down 13:25 [2] 2.5 km (5:22 / km)

Running intervals 34:45 [5] 6.94 km (5:00 / km)

3 x [4min (1min), 3min(2min)]
6 x 20s (20s) sprints to finish
Running well but glad of the extra rest after 3min reps before the 4mins each time.
Such a good turn out tonight :)

Running warm up/down 15:33 [2] 2.43 km (6:24 / km) +71m 5:35 / km

Crawl back up Brocco Bank with Amy

Monday Oct 24, 2016 #

5 PM

Strength and Conditioning 40:00 [1]

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