Training Log Archive: RobBIn the 7 days ending Apr 5, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Apr 5, 2009 #
Running 21:50 [5] 4.2 mi (5:12 / mi)
Northern road relays. Ran third leg for the 12 stage team. Tough course taking in a big hill twice. I couldn't get much speed out of my legs but it was a solid race. Andy T was on fire - running the same time as Jason and Andy Norman (good work) and was 30 seconds faster than me.
Good team overall team performance for 8th place.
Good team overall team performance for 8th place.
Running warm up/down 20:00 [2] 2.6 mi (7:42 / mi)
Running 1:43:40 15.2 mi (6:49 / mi)
Long run after the road relays. Andy and I had to find a contrived route to try and get the miles in. I ran the last 3 miles along the race route and knocked it out in marathon pace so was pleased (but tired!).
Note
That's it for all the hard training now - just a case of the taper to look forward to. My legs (and Clare will be pleased!).
Saturday Apr 4, 2009 #
Running 45:00 [2] 6.5 mi (6:55 / mi)
Steady run up loxley valley the fisheries and then back again stopping to do some stretching and strides at Myers Grove.
Friday Apr 3, 2009 #
Running 21:30 [3] 2.5 mi (8:36 / mi)
Run to gym
S+C 45:00 [3]
Standard gym session minus any heavy squats - I tweaked my hamstring on Tuesday and it was still giving me a bit of gip so didn't want to push it too hard.
Running 1:06:15 11.0 mi (6:01 / mi)
Run down to Kelham Island and then 3 x 2 miles with 1/2 mile jog recovery. Found them all tough but my pace steadily increased across the efforts (5.30, 5.25, 5.18). Nice day for it. Tired by the end and legs felt flat.
Thursday Apr 2, 2009 #
Running 21:00 [3] 3.0 mi (7:00 / mi)
Early morning up Rivelin Valley.
Running 1:45:00 [3] 15.0 mi (7:00 / mi)
Long run - home and then on to Dam Flask. Legs felt a bit heavy but ok.
Note
I have noticed that the Power of 10 website has had a make over. Now includes all your cross country and even fell races:http://www.thepowerof10.info/
Wednesday Apr 1, 2009 #
Running 21:00 [2] 3.0 mi (7:00 / mi)
Early morning run to work.
Running warm up/down 45:00 [2] 6.0 mi (7:30 / mi)
Run to track and back - not feeling too hot.
Running intervals 48:00 [5] 7.5 mi (6:24 / mi)
Yasso 800s. Thought I would take a leaf out of Mike's book and do this session. Took advantage of a cancelled meeting to do this at lunchtime. 10x800m with 2.30 recovery. Knocked them out in an average time of 2:27 (02:32, 02:25, 02:25, 02:27, 02:28, 02:28, 02:29, 02:29, 02:28, 02:28, 02:26).
Legs were tired by the end - good session though. I wonder if it would work for the half marathon - e.g. 10 x 400m in race time?
Legs were tired by the end - good session though. I wonder if it would work for the half marathon - e.g. 10 x 400m in race time?
Tuesday Mar 31, 2009 #
Running 40:00 [3] 5.5 mi (7:16 / mi)
Early morning run to Oughtibridge and back.
Running 40:00 [3] 5.5 mi (7:16 / mi)
Run home from Gym.
S+C 1:00:00 [3]
Monday Mar 30, 2009 #
Running 52:00 [2] 8.0 mi (6:30 / mi)
Lunchtime run - nice and steady.