Training Log Archive: runnermdjIn the 7 days ending Jan 19, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jan 19, 2014 #
Hill Running 1:22:59 [3] 7.84 mi (10:35 / mi) +620m 8:30 / mi
Saturday Jan 18, 2014 #
Trail Running warm up/down 20:52 [2] 2.49 mi (8:23 / mi) +60m 7:48 / mi
Trail Running race 33:50 [5] 5.61 mi (6:02 / mi) +120m 5:39 / mi
First ED XC league race since January 2007 (also Broxburn) so nice to be back! Tough as ever though. Started off quite positive and well placed on the first lap. Felt ok, but going in to lap 2, think worked a bit too hard to sustain the pace, rashly overtaking Stuart Campbell at one point, then tipped over the edge and started to fade. Lost a fair bit of ground on the guys I had been running with from there to the finish but only 2 or 3 places maybe. Fair point from Forest Grump afterward saying maybe I should have rested up, but wasn't a big target and it served the purpose of a hard cross country under the belt before the nationals. Also good training for the Burdens Leg 1.
Result - 40th (6th V40)
Trail Running warm up/down 14:00 [2] 1.74 mi (8:03 / mi) +40m 7:31 / mi
Friday Jan 17, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
Road Running 36:02 [2] 4.69 mi (7:41 / mi) +20m 7:35 / mi
Conditioning (Circuits) 15:00 [3]
Thursday Jan 16, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
Road Running warm up/down 10:46 [2] 1.43 mi (7:32 / mi) +30m 7:04 / mi
Road Running tempo 33:10 [4] 5.4 mi (6:09 / mi) +30m 6:02 / mi
Had a plan which I hoped wouldn't be too taxing overall, to start at 6.15min/mile, then increase the pace by 5sec/mile until the finish.
Splits -
Mile 1 - 6.15
Mile 2- 6.10
Mile 3 - 6.04
Mile 4 - 6.00
Mile 5 - 6.11 (Was at 5.54 pace at 4mins in, then hit the hill!)
Mile 5.4 - 2.29 (6.12 pace)
So was spot on to a point, but having the big hill up to the monument in Kelvingrove Park at the end of the route kind of scuppers the stats somewhat! Felt fairly comfortable for the first four miles. Weather fine, cool with only a slight headwind in places on the canal.
Road Running warm up/down 5:00 [2] 0.71 mi (7:02 / mi) +10m 6:45 / mi
Wednesday Jan 15, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
Road Running 58:52 [2] 7.99 mi (7:22 / mi) +50m 7:14 / mi
Tuesday Jan 14, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
Road Running warm up/down 11:23 [2] 1.53 mi (7:26 / mi) +30m 7:01 / mi
Road Running intervals 24:00 [5] 4.32 mi (5:33 / mi)
Rep 1 - 8min, 5.42min/mile, 1.41 miles (90sec rec)
Rep 2 - 2min, 5.37m/m, 0.36 miles (1min rec)
Rep 3 - 2min, 5.34m/m, 0.36 miles (1min rec)
Rep 4 - 2min, 5.21m/m, 0.38 miles (1min rec)
Rep 5 - 2min, 5.29m/m, 0.37 miles (1min rec)
Rep 6 - 8min, 5.31m/m, 1.46 miles
Ran it on the canal path, turning after the 4th rep. Felt quite good, and haven't said that in a session for a long time! Last rep in particular good, out the front with Russ & Chris. One of my favourite sessions. Nice conditions, cool, damp but no wind or rain for a change.
Road Running warm up/down 13:59 [2] 1.81 mi (7:44 / mi) +10m 7:36 / mi
Monday Jan 13, 2014 #
Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)
Note
(rest day)