Training Log Archive: RobBIn the 7 days ending Mar 8, 2009:
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Sunday Mar 8, 2009 #
Running 1:15:00 [3] 9.5 mi (7:54 / mi)
Felt flat last night (but had fun at Candyman's wine tasting) and was surprised not to wake up with a cold. Decided to take it easy rather than do the long run I had planned.
Nice run out with Pete taking in all the big hills in the area (Loxley, Stannington, Rivelin). Got hailed on half way through which made us speed up a bit.
Nice run out with Pete taking in all the big hills in the area (Loxley, Stannington, Rivelin). Got hailed on half way through which made us speed up a bit.
Saturday Mar 7, 2009 #
Running 42:30 [5] 12.0 km (3:33 / km)
Inter Counties. Started off very steady and then worked through the crowd. Hard work throughout but was pleased to count for the (weakened) team as 5th scorer. Would have liked to have been a bit higher up, ho hum. Finished about 115th (aiming for top 100).
Running 32:00 [3] 4.0 mi (8:00 / mi)
Warm up and down. Left hammie still a bit sore on warm up and again on warm down.
Friday Mar 6, 2009 #
Running 21:00 [2] 3.0 mi (7:00 / mi)
Easy run to hillborough park, some stretching and strides, and then home again.
Thursday Mar 5, 2009 #
Running 49:00 [3] 7.0 mi (7:00 / mi)
Run to club house, warm up and warm down.
Running 12:00 [5] 1.5 mi (8:00 / mi)
3 x Hillsborough loop (about 800m) with about 1.30 recovery.
Wednesday Mar 4, 2009 #
Running 1:03:00 9.4 mi (6:42 / mi)
Warm up for the gym (3.5 miles) then run home - tried to keep a decent pace up on the way back.
Running 35:00 [2] 5.0 mi (7:00 / mi)
RTW Brrrrrr...
S+C 50:00 [3]
Decent gym session. Got there late (about 6.30) thinking it would be less busy but it was heaving. Upped the weights again, need to ensure that I keep my technique solid on squats because felt using back a bit.
Note
Got a call tonight to see if I fancied running at the inter counties this weekend - yes please I said! Will have to rejig my training a bit for the rest of the week but it will be worth it to have a decent run in a Yorkshire vest.
Tuesday Mar 3, 2009 #
Running 35:00 [2] 5.0 mi (7:00 / mi)
Run to work - left achilles was sore from first step out today. Didn't settle down much. First time I have felt this for years. Hmmm - maybe a day off is not good for me!
Running warm up/down 35:00 [2] 5.5 mi (6:22 / mi)
Run down to track and warm down round the bowl with Jason and Speaky. Achilles really sore by the end of the run.
Running intervals 28:00 [5] 8.6 km (3:15 / km)
Intervals - 1600 (5.03), 1400(4.28),1200(3.47),1000(3.11), 800(2.33), 600(1.53), 400(1.12), 200 (27) - 200 meters jog recovery (1.10).
Probably the worst conditions that I have ever run in at track, bitter rain with a strong wind. Ran the session mainly with Speaky and Alex Smith. Tough.
Probably the worst conditions that I have ever run in at track, bitter rain with a strong wind. Ran the session mainly with Speaky and Alex Smith. Tough.
Running 21:00 [3] 3.0 mi (7:00 / mi)
ITW - left hamstring still tight.
Monday Mar 2, 2009 #
Note
(rest day)
Full unadulterated rest day.