Training Log Archive: Lewis TIn the 7 days ending Feb 25, 2013:
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Monday Feb 25, 2013 #
11 AM
Running 40:00 [3] 6.6 km (6:04 / km)
Easy recovery run out to Platt fields. Did three lots of 300m tempo, 150m easy just to get the legs turning over. Then did 5 strides.
6 PM
Running warm up/down 37:00 [3] 6.0 km (6:10 / km)
Ran to and from the training plus drills before the session.
7 PM
Running 24:00 [3] 6.5 km (3:42 / km)
Jackie's session with Man Uni. Lactate shuffle.
4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)
On the 90 sec effort I was running 3:29min/km consistently which am surprised at.
Really good session, felt strong all the way through.
4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)
3 min recovery
4*2 minutes (90 secs threshold, 30 secs float)
On the 90 sec effort I was running 3:29min/km consistently which am surprised at.
Really good session, felt strong all the way through.
Running 6:00 [3]
Easy running between the sets.
Sunday Feb 24, 2013 #
Running warm up/down 15:00 [2]
Orienteering 37:00 [4] 5.0 km (7:24 / km) +150m 6:26 / km
Ran first leg for a Bristol team. Nightmare on number 1 and lost the pack, carried and got mostly everything clean and went past a load of people. Feeling tired from yesterday and last night.
Saturday Feb 23, 2013 #
Event: BUCS Orienteering
Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
Orienteering 1:21:40 [5] 10.3 km (7:56 / km) +370m 6:43 / km
BUCs Individual on Burbage moor. Enjoyed the race but found it tough in the heather. Made mistakes on number 1, 4 and 22 losing 6 mins. Lost alot of time on the long legs because it was all running and simple navigation. Good racing my Peter Bray to get second!
Wednesday Feb 20, 2013 #
Note
(rest day)
Tuesday Feb 19, 2013 #
Running intervals 24:00 [4] 4.5 km (5:20 / km) +200m 4:22 / km
8*2min/1min rest. Hills from the youth hostel. Continuous hills
Running warm up/down 20:00 [2]