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Training Log Archive: paul c

In the 7 days ending Nov 19, 2012:

activity # timemileskm+m
  running5 5:03:49 43.55(6:59) 70.09(4:20)
  Swimming1 1:00:00 1.37(43:53) 2.2(27:16)
  Circuits1 20:00
  Total7 6:23:49 44.92 72.29

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TuWeThFrSaSuMo

Monday Nov 19, 2012 #

Note
(rest day)

Sunday Nov 18, 2012 #

10 AM

running race 2:58:25 [4] 26.2 mi (6:49 / mi)
shoes: Asics ds skyspeed 2

Job done.
Perfect day for the race over a three lap course. Forgot to buy extra energy gels yesterday so had to survive on 2 plus the back up of a Cliff Bar if needed.
All I needed to do was run under 5 hours to qualify for the 2 Oceans Marathon in March so I set off wanting to have a nice day out and nip under 3 hours without smashing my legs up.
Set off averaging 6.20's to 6.30's without any effort and completed the first lap feeling good. Picked up a passenger after 5 miles and we clipped along to 16 before he fell away. Had started to slow a bit by this time but had plenty of time in the bag in case I needed it. Started to feel it at 20 and the hills on the course slowed me down a bit. Energy wise I was in good shape but the lack of long runs was evident as my hip flexors restricted my stride without the conditioning I could have done with. My pace dropped to 7.30's over the hills and carried on for the last few miles. I kept an eye on my time to ensure that I was safely under 3 so I didn't need to rip myself apart.
I took Gels at 12 and 21 with enegry drinks at the aid stations every 3 miles. Legs are understandably stiff but no injury niggles have surfaced yet.

Saturday Nov 17, 2012 #

2 PM

running 31:45 [1] 3.56 mi (8:55 / mi)
shoes: Salomon speed cross 3

Checking control sites with Cathy.

Friday Nov 16, 2012 #

Note
(rest day)

Thursday Nov 15, 2012 #

4 PM

running 30:43 [2] 4.45 mi (6:54 / mi)
shoes: Asics 2160 #2

Up to Roehampton Uni to check control sites.

Wednesday Nov 14, 2012 #

3 PM

running 29:39 [2] 4.37 mi (6:47 / mi)
shoes: Asics 2160 #2

Feeling good along the river.
8 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

400 wu
4 x 25 skull
2 x 50 build
2 sets of
4x 50 descend on 75, 2 x 75 off 10 and 3 x 50 stroke count(43 ave) on 60.
300m butterfly drill(drowning) and 100 wd
All pulling still as ankle is still on the mend.

Tuesday Nov 13, 2012 #

12 PM

Circuits 20:00 [1]

Core x 20.
8 PM

running 33:17 [4] 8.0 km (4:10 / km)
shoes: Asics 2160 #2

A tempo pace around the Street O. Felt ok and didn't go over on the ankle.

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