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Training Log Archive: Treb

In the 7 days ending Jan 12, 2014:

activity # timemileskm+m
  Running Road4 2:06:57 16.17(7:51) 26.02(4:53) 190
  Running on Paths2 1:25:36 8.58(9:59) 13.81(6:12) 153
  Core/ Strength2 1:20:36
  Stretching/Rolling/Yoga3 50:00
  Cross Country1 30:26 5.26(5:47) 8.46(3:36) 47
  Drills2 25:45 0.7(36:40) 1.13(22:47)
  The Track1 21:09 2.37(8:56) 3.81(5:33)
  Cycling1 20:00
  Total11 7:20:29 33.08 53.23 390
  [1-5]10 6:55:29

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MoTuWeThFrSaSu

Saturday Jan 11, 2014 #

Event: Birmingham & District Invitation Cross Country League : Coundon Park
 
2 PM

Running on Paths warm up/down 8:30 [1] 0.95 km (8:57 / km)
shoes: Saucony Progrid Omni 8 (2)

Should have done a little more. But having a look at the course took longer than expected.

Cross Country race 30:26 [5] 8.46 km (3:36 / km) +47m 3:30 / km
shoes: Saucony Green ones

Birmingham XC league in Coventry. Course was very flat, also muddy not quite as bad as the counties but still enough for me to realise I am still too heavy for running in the mud. Race went alright held a fairly constant pace but Willy pulled ahead at the end of the first lap and I couldn't go with him, had a bit of a recovery and felt a lot better ( this came when I spotted Ba-Ba close behind me) coming into the third lap and started trying to pull Willy back and stay ahead of Ba-ba. Gradually pulling him back and gaining on him quickly in the final straight but couldn't quite catch him. Third counter in the team but best position so far in one of these races. Felt a lot better than last week which is a positive but think I still need to run off a bit of Christmas weight.

Running on Paths warm up/down 14:19 [1] 1.3 km (11:01 / km) +7m 10:43 / km
shoes: Saucony Green ones

Small jog around with Willy and Elkington.

Friday Jan 10, 2014 #

5 PM

Running Road 29:38 [3] 6.33 km (4:41 / km) +37m 4:33 / km
shoes: Gel-DS Trainer

Evening run with Willy down to Whilton and back.
9 PM

Stretching/Rolling/Yoga 15:00 [1]

Thursday Jan 9, 2014 #

6 PM

Running Road 13:15 [1] 2.45 km (5:24 / km) +12m 5:17 / km
shoes: Gel-DS Trainer

Jog around Upton and back to the track.

Drills 2:24 [1] 0.34 km (7:04 / km)
shoes: Gel-DS Trainer

The Track intervals 21:09 [4] 3.81 km (5:33 / km)
shoes: Gel-DS Trainer

800m 100m jog 200m 4mins recovery 3 times. Have a race on Saturday so didn't do the full session.

Running Road 10:06 [1] 1.59 km (6:21 / km) +5m 6:15 / km
shoes: Gel-DS Trainer

Upton and back to the car.

Wednesday Jan 8, 2014 #

3 PM

Running on Paths 1:02:47 [2] 11.56 km (5:26 / km) +146m 5:07 / km
shoes: Inov8 x-talon

Me and Willy got dropped at Harlstone firs did a loop around the wood and then ran back via Harlstone village and over to Nobottle. Legs were feeling not feeling great at all to start with but gradually began to feel better. Run was pretty good apart from the breaks we had to take so Willy could ruin the country side.
7 PM

Core/ Strength 35:36 [3]

Tuesday Jan 7, 2014 #

6 PM

Running Road warm up/down 14:10 [2] 2.62 km (5:24 / km) +26m 5:09 / km
shoes: Gel-DS Trainer

Lap of the park catching up with Ross who is now living in South Africa.

Running Road tempo 33:37 [4] 7.95 km (4:14 / km) +74m 4:02 / km
shoes: Gel-DS Trainer

2 laps at threshold, 4 mins recovery then a third lap fast.
10:34, 10:34, 8:27
Legs felt heavy for the first bit of the first lap but quickly began feeling good. Pretty much bang on 4minute ks for the first two laps. The third lap was about 10secs quicker than the last time we did this session.

Running Road warm up/down 7:58 [1] 1.43 km (5:34 / km) +21m 5:11 / km
shoes: Gel-DS Trainer

Loop of the nearer section of the park as a warm down.
10 PM

Stretching/Rolling/Yoga 10:00 [1]

Stretching/Rolling/Yoga 10:00 [0]

Monday Jan 6, 2014 #

8 AM

Cycling warm up/down 20:00 [2]

Early gym with Willy and Ali. Little warm up on the bike.

Core/ Strength 45:00 [3]

Pushing the big weights with the boys.
7 PM

Running Road warm up/down 12:49 [1] 2.61 km (4:55 / km) +15m 4:46 / km
shoes: Gel-DS Trainer

Jog around the village a few times as a warm up before drills.

Drills 23:21 [2] 0.79 km (29:33 / km)
shoes: Gel-DS Trainer

Drills session with Willy and Ali.

Running Road warm up/down 5:24 [1] 1.04 km (5:12 / km)
shoes: Gel-DS Trainer

Jog around the village
10 PM

Stretching/Rolling/Yoga 15:00 [0]

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