Training Log Archive: KrisIn the 7 days ending Nov 16, 2008:
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Sunday Nov 16, 2008 #
Strength and Conditioning 15:00 [3]
Little bit of core late evening.
Friday Nov 14, 2008 #
Running tempo (Faaartlek) 1:20:00 [3] 13.0 km (6:09 / km)
Nice long, easyish faartlek with mark. Sprinted up some dunes and stuff legs feel knacked but rest day tommorow.
Thursday Nov 13, 2008 #
Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
Run down easyish and warm up down there.
Running intervals 20:00 [5] 2.0 km (10:00 / km)
Up downs, 2 x 4. Pretty tough, felt I couldn't really get up to speed proper. Bit knackered I spose.
Strength and Conditioning 35:00 [3]
2 x the harriers circuit. On for 25secs off for 15
Strength and Conditioning 30:00 [3]
Extra core stuff at home. Did beatas plank thing and then my usual thing.
Wednesday Nov 12, 2008 #
Running warm up/down 35:00 [1] 3.0 km (11:40 / km)
Stupidly long warm up but I needed it.
Running race 18:00 [4] 5.0 km (3:36 / km)
Cross country race. Three laps, went off really hard on first one and kept a huge gap till the end.
Tuesday Nov 11, 2008 #
Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
Ran down, so muddy. Then a good warm up with drills and stuff and strides. Also warm down after sesh. Did alot of warm down to make sure me legs are alright for tomorow. Trying out my free rego as we speak aswell. Such a bad aftertaste.
Running intervals 40:00 [4] 5.0 km (8:00 / km)
4 x 1200. 120s rest. Quite hard. Wanted to keep a pace that would be just too fast for a 5km race.
Splits were 3.40, 3.36, 3.36, 3.40 so pretty consistant although my lap times were shockingly inconsistant. Is on pace for a 15min 5km or 9min 3km although I think the former is well out of reach for now.
Did 4 x 60m sprints to finish the sesh.
Splits were 3.40, 3.36, 3.36, 3.40 so pretty consistant although my lap times were shockingly inconsistant. Is on pace for a 15min 5km or 9min 3km although I think the former is well out of reach for now.
Did 4 x 60m sprints to finish the sesh.
Monday Nov 10, 2008 #
Strength and Conditioning 15:00 [3]
Tried Beatas core thing of like a million different planks and it caned. Also did some press ups and sit ups for good measure. Didnt fancy running.