Training Log Archive: GrassieIn the 7 days ending Feb 15, 2015:
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Sunday Feb 15, 2015 #
9 AM
LONG long (LONG Wk5) 2:38:35 [4] 32.19 km (4:56 / km) +103m 4:51 / km
ahr:143 max:164 slept:8.0
Long run with West4 starting in Chiswick-Putney-Westminister-Hyde PArk-Chiswick. Nice route with not much interaction with cars. Felt quite relaxed throughout as though I could easily ass on distance or speed. I often find running with a group that im less aware of the stress on the body but heart rate looks like it crept up along the way. Was trying to do the 20 miles over 7m50s-8m/mile.
Saturday Feb 14, 2015 #
Note
slept:8.0 weight:80kg (rest day)
Valentines Day - no way I was ever going to be able to get away with going running even if it was entirely during Faith's sleep so don't even think about it!
Friday Feb 13, 2015 #
7 AM
LONG (CROSS Wk5) 1:00:00 [3]
slept:6.5 shoes: Inov8 Barefoot
Spinning and Core with Terri - core this week were those Russian standing up things where you have to lift a dumbbell from lying position to fully upright, while trying to stay balanced. Next time id rather stick to putting dolls into ever decreasing sized dolls, or invading my next door neighbour rather than doing these exercises like our Russian comrades.
Terri played that 80s song in spinning about "making plans for Nigel" which always helps effort levels because of the things I would like to do to Nigel Farage at 6.30am in the morning, most of which can't be repeated on here. My only hope is he is able to accommodate a pint glass up his arse in shard form.
Terri played that 80s song in spinning about "making plans for Nigel" which always helps effort levels because of the things I would like to do to Nigel Farage at 6.30am in the morning, most of which can't be repeated on here. My only hope is he is able to accommodate a pint glass up his arse in shard form.
Thursday Feb 12, 2015 #
8 AM
Cycling (Cycle commute) 25:19 [2] 7.35 km (3:27 / km) +1m 3:26 / km
Cycle into work - note today due to waking up with a flat tyre this was on the mountain bike rather than the Romanian touring bike which I think is an easier ride.
6 PM
Intervals race (Wk5 "INTERVALS") 23:25 [5] 5.9 km (3:58 / km)
slept:8.0
I offered to help tonight with timing for the Winter Handicap run for West4 so decided to run it beforehand
Warm up = ~7 minutes - 1km
Winter Handicap - 23:25 for 5.9km - I ran this about a minute faster in November but I reckon due to a slightly dodgy stomach, a bit extra tiredness and also pushing harder when more people to try and catch up I was a bit slower this time around.
For once I managed to do my bit of timekeeping correctly, copying the finishers down in order but it was all in vain when we found out that the times had all been wiped off when we got back.
Warm up = ~7 minutes - 1km
Winter Handicap - 23:25 for 5.9km - I ran this about a minute faster in November but I reckon due to a slightly dodgy stomach, a bit extra tiredness and also pushing harder when more people to try and catch up I was a bit slower this time around.
For once I managed to do my bit of timekeeping correctly, copying the finishers down in order but it was all in vain when we found out that the times had all been wiped off when we got back.
Wednesday Feb 11, 2015 #
8 AM
Road running tempo (TEMPO Wk5) 57:49 [4] 12.05 km (4:48 / km) +19m 4:46 / km
ahr:156 max:171 slept:8.0 shoes: 2014 Asics
Proper Tempo run this week - .5 mile warmup - 6ml at 157-162 bpm, 7 min/ml, .5 ml warm down.
I thought if I want to do the marathon training properly this time I should probably stop taking orienteering races and calling them tempo runs. Pretty tired today, legs felt heavy but nearly finished my cold so can probably get out and put 100% into the winter handicap run tomorrow evening.
I thought if I want to do the marathon training properly this time I should probably stop taking orienteering races and calling them tempo runs. Pretty tired today, legs felt heavy but nearly finished my cold so can probably get out and put 100% into the winter handicap run tomorrow evening.
Tuesday Feb 10, 2015 #
6 AM
Circuits (CROSS Wk5.2) 43:59 [3]
ahr:121 max:161 slept:6.5 shoes: Inov8 Barefoot
Kevin's Boot Camp session, you have to get up very early in the morning to go to this, some would say too early but im a massive fan of the boxing for 45s which allows me to get through my workday without hitting someone.
5 PM
Recovery (EASY) 38:51 [3] 7.39 km (5:16 / km) +34m 5:08 / km
ahr:130 max:142 shoes: Inov8 Barefoot
Run home from work - probably too wrapped up due to having a cold but really want to get it over with by the end of this week. Instead of street o I used the evening productively on Faith's day off by trying to explain what happens in the Dark Knight, which I hadn't thought was that difficult a film to understand.
Monday Feb 9, 2015 #
7 AM
LONG long (LONG Wk4) 2:01:05 [4] 25.36 km (4:46 / km) +19m 4:45 / km
ahr:143 max:172 slept:7.0 shoes: 2014 Asics
Bus strike meant I had to take Faith to the train station so thought I would go for a wee run along Thames. Just concentrating on keeping 4.45 min/km and below 145 bpm on the way out and a wee bit faster (4.40) on the way back. Will start adding distance on for next 4 weeks when I get 4 sundays in a row.
Garmin sent me a new HRM so I am beating again.
Garmin sent me a new HRM so I am beating again.
7 PM
Swimming (CROSS Wk5.1) 40:00 [3] 1.7 km (23:32 / km)
slept:7.0
Bit of swimming (Activate 22 - 66 lengths) for Eddie Nicholas. Every time I have run a marathon well there has been a lot of swimming involved so getting some hours in the pool and hopefully get Eddie a bonus.