Training Log Archive: candymanIn the 7 days ending Jan 25, 2009:
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Sunday Jan 25, 2009 #
Running long (Road Run) 1:28:00 18.0 km (4:53 / km) +425m 4:22 / km
shoes: Brooks Adrenaline GTS 8
Jogged down to Pete's and met up with him and Baker for a long road run. Was a cruise for them but a good tempo pace for me, headed out through Broomhill to Hunters Bar and out Ecclesall Road to Long Line and Ringinglow. Didn't want to hold them up any more so headed home back down Porter Brook Valley to Forge Dam then Chorley Road, Carsick Hill Road, Sandygate Road, Lydgate Lane, across the park and down dogshit alley and home.
Saturday Jan 24, 2009 #
Running race (Northern XC) 44:13 [5] 6.43 mi (6:53 / mi) +125m 6:29 / mi
shoes: adidas Neptune XS (spikes)
Ankle deep, thick, sticky mud, and that was just in the Hallamshire tent. Started a bit steadier than at the Yokshires and tried to maintain a steady tempo through the race despite the mud, hills and other runners. Massive improvement from last years Northerns, around 200th rather than around 350th last time and 10 mins behind Steve Vernon rather than 12 mins (and he's in better shape now as well).
Running warm up/down (Northern XC) 30:00 [2] 5.0 km (6:00 / km)
shoes: adidas Neptune XS (spikes)
Longer warm up jog and a couple of half hearted strides then a short jog after the race. No point in wearing trainers for the warm up or down since the whole course was so muddy and soft that any cuishioning or stability was pointless.
Wednesday Jan 21, 2009 #
Bouldering (t'works) 2:00:00 [0]
Long session at the works tonight. Arrived and did a few of the new problems on the new volumes with OJ and ticked off a couple of the browns that I had been working on for the last couple of weeks. Moved on to the competition wall and did a few of the problems there until OJ and JennyJ left for home and then as exhaustion was setting in did a few easier routes with MrsB.
Tuesday Jan 20, 2009 #
Running intervals (Hallamshire Track) 1:01:00 10.0 km (6:06 / km)
shoes: Nike Structure Triax 11
Long warm-up then got in to some long intervals, starting each interval at 5'50
1100m (3'36)
1100m (3'24)
400m (1'20) hadn't recovered from the previous effort
800m (2'32)
800m (2'30)
I don't like running slow but I'm not fit enough to run fast. After the first my aim was to do 4 x 1100m faster than 3'40, the second 1100 kind of blew that out of the water but it did feel good to be sort of running fast.
1100m (3'36)
1100m (3'24)
400m (1'20) hadn't recovered from the previous effort
800m (2'32)
800m (2'30)
I don't like running slow but I'm not fit enough to run fast. After the first my aim was to do 4 x 1100m faster than 3'40, the second 1100 kind of blew that out of the water but it did feel good to be sort of running fast.
Monday Jan 19, 2009 #
Running warm up/down (Gym) 10:00 [2] 2.0 km (5:00 / km)
shoes: nike zoom elite 3
New record for the run down to the gym, partly because it was freezing cold and partly because I made the mistake of telling KC that we broke the record last week when we were running late and she is overly competitive. We were a lot slower on the way back home.
Gym (S10) 45:00 [3]
shoes: nike zoom elite 3
Seated row, 3 sets of leg press, 2 sets of dumbell bench press, 2 sets of back squats, 1 set front squat, 1 set split squat and some chin ups with OJ. Saw Camel waiting to use the squat bar as well. Spent another 25 minutes spinning on the exercise bike while I waited for KC to finish her spin class.