Training Log Archive: NiamhunterIn the 7 days ending Feb 5, 2017:
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Thursday Feb 2, 2017 #
4 PM
Run warm up/down 7:21 [2] 1.18 km (6:14 / km)
ahr:140 max:169
No orienteering tonight as i had a 6th form open evening. Warm up jog to the end of the strawberry how road to start a 5km from there.
Run tempo (5km run) 22:25 [5] 5.0 km (4:29 / km)
ahr:168 max:182
5km threshold run around 4 lane ends. Was very windy on the way out so was quite hard going, but managed to keep up a good pace and completed the 5km in 22.35 which is a PB. Felt nice and strong all the way to the end.
5 PM
Run warm up/down 5:27 [1] 0.75 mi (7:16 / mi)
ahr:160 max:173
Jog back home and then stretches.
Wednesday Feb 1, 2017 #
4 PM
Run (Easy Run) 41:25 [2] 6.43 km (6:26 / km)
ahr:151 max:170 rhr:42 slept:8.0
Easy recovery run round town. Not feeling great got a bit of a cough so just went nice a easy and wrapped up warm.
5 PM
S & C 25:00 [4]
Core stability class at the sports centre although the usual lady wasn't there so it wasn't the best but got it done and could defiantly feel it.
7 PM
Stretching/Rolling 20:00 [0]
Tuesday Jan 31, 2017 #
5 PM
Run warm up/down 17:23 [2] 3.09 mi (5:38 / mi)
ahr:139 max:174 slept:8.5
Really easy jog around town before running back home doing some drills and strides to get the legs turning so that the first one can be good and fast.
Run intervals 28:27 [5] 4.98 km (5:43 / km)
ahr:152 max:177
No Keswick AC tonight as couldn't get through so did 600m around the block which isn't fully flat but i good enough. 8*600m with [1.15] rest. Started on the first one without checking pace or HR to see what a good pace felt like. Then on the 2nd kept HR above 170 and pace at 2.17 600m. Was getting tired by the last 2 but managed to keep it going and times didn't decrease.
6 PM
Run warm up/down 15:09 [2] 1.08 km (14:02 / km)
ahr:122 max:159
Really easy jog recovery, slowing down to walk. Legs feeling very tired.
7 PM
Stretching/Rolling 20:00 [0]
Stretching and rolling in front of the TV. Legs feeling very tired but not too tight.
Monday Jan 30, 2017 #
4 PM
Run 39:18 [3] 7.09 km (5:33 / km)
ahr:158 max:180 slept:8.0
WCOC club run (without Al, Dan and Zac) which meant the pace was a bit slower however was nice as i have defiantly got a head cold but it should be alright to train as long as i keep warm and also meant we got round the loop in the daylight!
C • An?? 1
7 PM
S & C (Yoga) 1:00:00 [3]
Trying out a yoga class at the sports centre. Was good, defiantly harder than I thought it would be and was a god core, strength and stability workout as well as being good fro stretching. Will be attending this most mondays from now on.