Training Log Archive: RobBIn the 7 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
9 AM
Running 3:01:11 [2] 22.4 mi (8:05 / mi)
Long steady run from Paul's with Mike and Paul. The chosen route was a good one but first 1 hour and a bit was pretty much all up hill. See Mike's / Paul's logs for route.
Good solid run out. Never dared to talk about being tired considering Paul had had about 2 hours sleep the night before.
Felt ok but not great - left leg was a bit stiff and could still feel my hip. Could also feel my achilles which flared up this time last year so will have to keep on top of my stretches.
Good solid run out. Never dared to talk about being tired considering Paul had had about 2 hours sleep the night before.
Felt ok but not great - left leg was a bit stiff and could still feel my hip. Could also feel my achilles which flared up this time last year so will have to keep on top of my stretches.
Saturday Feb 27, 2010 #
9 AM
Running 18:00 [1] 2.0 mi (9:00 / mi)
Very slow run in the morning to stretch my legs. Managed to avoid slipping over this time.
2 PM
Running 25:00 [3] 3.0 mi (8:20 / mi)
Warm up and down with the HH boys. OJ was not in to big a boo which was a surprise.
3 PM
Running race (National Cross Country) 42:31 [5] 12.0 km (3:33 / km)
National XC at Roundhay park. Was hoping to feel zippy but unfortunately felt pretty flat. Cardiovasculary felt ok but not speed in my legs. Just nipped into the top 100 (98th) which was a sub par performance relative to recent years - 85th last year - but not a disaster.
Good team performance for 9th overall (11th last year) and could have been better if we had a fuller strength team.
Solid efforts from the other orienteers and I notice I was beaten by Mercer again (although I never saw him).
Good team performance for 9th overall (11th last year) and could have been better if we had a fuller strength team.
Solid efforts from the other orienteers and I notice I was beaten by Mercer again (although I never saw him).
Friday Feb 26, 2010 #
9 AM
Running 22:00 [2] 3.2 mi (6:52 / mi)
Run to work.
6 PM
Running 15:00 [2] 1.5 mi (10:00 / mi)
Drills after work on the road up to the Robin Hood pub. Felt ok but hip was still stiff.
Thursday Feb 25, 2010 #
8 AM
Running 18:00 [2] 2.2 mi (8:11 / mi)
Run to work via the gym.
S+C 35:00 [3]
Standard sesh.
6 PM
Running 50:00 7.2 mi (6:57 / mi)
Run home from work. Added in a two miles at marathon pace burst just to get the legs turning over. This coincided with running past the HH lot at the pentagon so I was rude and ran past rather than stopping for a chat.
Finished with 10 x 90 m strides.
Finished with 10 x 90 m strides.
Wednesday Feb 24, 2010 #
8 AM
Running 28:00 [2] 4.4 mi (6:22 / mi)
Run to Kim's at lunch for a physio session (and then back). Very steady (so that I didn't sweat too much). Feeling very flat. Back had tightened since the last time I had seen her and ITB was tight - due to the fall.
6 PM
Note
Was planning on doing another 6 miles tonight but played my "rest" joker card. Really feel like being on the cusp of getting ill. I also noticed that I had quite a big dip in weight (0.75kg) since yesterday. Made sure to drink loads in case it was due to dehydration. Weight was back to normal the next day.
Tuesday Feb 23, 2010 #
5 PM
Running warm up/down 1:00:00 [2] 8.5 mi (7:04 / mi)
Run to track and then some jogging with Mike and then home again.
6 PM
Running 32:00 [3] 6.4 km (5:00 / km)
Intervals with Mike at EIS. 8 x 800 with roughly 1.30 recovery (went off Mike's recovery). It was "controlled tough" session. Was getting lactate in the last 300m which meant you had to concentrate. Quite busy and nearly ploughed into a runners walking across the track a few times. Lowlight of the session was getting overtaken by a young (10 - 13 year old?) girl - she was doing sprints honest. Wasn't overly consistent but pretty pleased to do most of them under 2.25 (probably works out at a 2.24 average). Splits were: 2.27 (1.24), 2.24 (1.34), 2.20 (1.29), 2.24 (1.29), 2.22 (1.31), 2.25 (1.25), 2.23 (1.28), 2.23
Monday Feb 22, 2010 #
12 PM
Running 8:00 [2] 1.0 mi (8:00 / mi)
Run to gym and back.
S+C 45:00 [3]
Steady sesh - bit apprehensive about the squats after last week but managed them ok.
6 PM
Running 18:00 [2] 2.4 mi (7:30 / mi)
Run home to pick the car up before driving to EIS. Drove past a fast moving OJ on the way there.
7 PM
Running drills 45:00 [2] 1.5 mi (30:00 / mi)
Drills. Felt like we had our arm bands removed today - we were left to our own devices. Good session, although the track was rammed.