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Training Log Archive: candyman

In the 7 days ending Apr 29, 2007:

activity	#	time	miles		km		+m
Running	5	5:32:46	35.05	(9:30)	56.41	(5:54)	1186
Orienteering	1	39:40	3.19	(12:27)	5.13	(7:44)	170
Total	5	6:12:26	38.24	(9:44)	61.54	(6:03)	1356

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Sunday Apr 29, 2007 #

Running (loooong run) 2:28:05 [4] 26.55 km (5:35 / km) +650m 4:58 / km
ahr:178 max:202 shoes: Brooks Adrenaline ASR (red)

Tough run - for me but really fun, look at RobB, Nails or MikeS for a description of where we went because I don't really know. I haven't run for more than an hour since the Australian Champs at the start of October so today was a bit of an epic for me but should kick start me back on the way to fitness (as long as my body holds up). Can't wait to get out and do more runs around the peaks thanks a lot fella's for not making me feel too bad for holding you up all the time! Rob and Clare also sorted Kel and I out with some lunch and even drove us home - thanks for that guys!

EPOC 303 ml/kg
Max VO2 50 ml/kg/min
Training effect 5.0 (maybe an easy day tomorrow then!)

C • looong run 3

Saturday Apr 28, 2007 #

Running (Rivelin Valley) 47:24 [2] 6.78 km (6:59 / km) +280m 5:48 / km
ahr:142 max:174 shoes: Brooks Adrenaline ASR (red)

Run up the road to the park and then down towards Rivelin Valley, a few ins and outs looking for the best trails to get through. We found some great ones though and looking forward to doing some longer runs out here. Knee felt okay, no worse anyway so I'll keep on trying. Saw RobB and Clare at the movies last night, went to see 'This is England' which I would definitely recommend, tension builds most of the way through the film until... well you'll have to go and see it won't you.

C • Rivelin Valley run 3

Thursday Apr 26, 2007 #

Note
(rest day)

hurting today, couldn't walk when i got up but felt a bit better after I dropped the hire car off and walked home. Training partner was possibly even sorer than me so we went to the pub instead, had a beef redang curry and pint of real ale, mmmm. Finally managed to open a bank account!!

C • real ale 10

Wednesday Apr 25, 2007 #

Orienteering (line course) 39:40 [3] 5.13 km (7:44 / km) +170m 6:38 / km
ahr:164 max:184 shoes: adidas Neptune XS (spikes)

Local Event at Greno Forest, nice to get out orienteering again - finally. Knee wasn't great but as i said on Monday i just don't care anymore, it'll either get better or worse and I'll deal with it as it comes. Made heaps of mistakes, particularly early on just a bit lazy - will get better. Hopefully will get a run for SYO at the British Relay Champs in a week and a half.

C • British Relays 3

Running warm up/down (jog) 5:00 [1] 0.8 km (6:15 / km)
shoes: adidas Neptune XS (spikes)

jog to the start and back

Tuesday Apr 24, 2007 #

Running warm up/down (canal run) 1:00:00 [2] 10.0 km (6:00 / km) +140m 5:36 / km
ahr:146 max:173 shoes: Brooks Adrenaline ASR (red)

Run to the ring road to meet Oli and then run along the Canal to the athletics track. Anybody seen the Full Monty? If you remember them dropping a steel girder into a canal thats where we were running. Ran back part way with the local distance star (can't remember his name), ran World Cross this year in Kenya and knew Marty and a few of the other aussie runners. Nice guy although apparently he doesn't normally talk much.

C • Jason Ward 2

Running intervals (HARD!) 20:00 [5] 3.0 km (6:40 / km)
shoes: adidas Neptune XS (spikes)

Oh Dear! First track session for a LOOOOONG time and it showed. Session was 7 x (500m at 3k pace, 30 sec break, 100m stride, 2 min break). After three I was screwed after I tried to run the fourth 500m effort Iain the coach suggested i had a break splits for 500s were 1:34, 1:31, 1:35, 1:52. I sort of knew that I should have been running 1:40s but couldn't bring myself to start that slow. Finished off with five minutes of 50m shuttle runs in a relay format.

Monday Apr 23, 2007 #

Running (jogging with Kel) 52:17 [2] 9.28 km (5:38 / km) +116m 5:18 / km
ahr:152 max:172 shoes: Brooks Adrenaline ASR (red)

Nice jog through Endcliffe Park and out along the river towards the Peak District National Park. The trail just keeps on going and going and going, also saw some nice ovals for intervals etc. Knee felt sort of okay, I really don't give a shit now, I'm just going to run anyway.

Max EPOC 103 ml/kg
Max VO2 46 ml/kg/min
Training Effect 3.1

C • run 1

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