Training Log Archive: RobBIn the 7 days ending Feb 21, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Feb 21, 2010 #
Running 2:39:00 [2] 20.2 mi (7:52 / mi)
Long run. Couldn't quite believe it when I pulled the curtains this morning. At least it gave me the excuse to make the run today steady. Persuaded Rich and Mike to come and join Scott and I for the first half up to Wharncliffe. Nice steady run. Tired by the end and glad to have got it finished. Hip was sore for first 30 minutes but settled down - kept coach JJ's mantra in my head; ignore the pain and keep the your form.
Note
Good solid 3 weeks of training behind me. Most of it steady but some faster stuff (generally once or twice a week). Have been looking forward to an easy week since about Wednesday last week. Annoyed to have banged my hip but doesn't seem too bad. Hope to feel more sprightly for the nationals next week.
Saturday Feb 20, 2010 #
9 AM
Running 20:00 [2] 2.0 mi (10:00 / mi)
Very easy run up Rivelin to stretch legs before the cross country. Didn't quite have the desired effect as I finished in a worse state than I started. On the way back I fell on some sheet ice onto a curb bruising my left hip (and my ego). It was really sore afterwards to run on but hopefully just a bruise.
2 PM
Running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
Before and after the cross country.
Running race 35:19 [5] 6.12 mi (5:46 / mi)
The course was a great one, constantly changing with some good ascents and descents. 4 laps and I roughly did them in 8.21, 8.56, 9.03 & 9.01 so basically after a fast first lap (although it was steady compared with everyone else!) kept at the same steady pace. With all the miles in my legs I knew I was never going to run too well today but managed a solid performance. Was 4th scorer for HH who had one of their strongest teams out ever. Andy T led Andy Heyes and Rob Little (into 4th, 5th and 6th). I finished in the teens (13th?). The team managed to beat Leeds for the first time since I have run the yorshires which was great. Bodes well for the nationals next week. Girls won (again). Great stuff.
Friday Feb 19, 2010 #
7 AM
Running 18:00 [2] 2.3 mi (7:50 / mi)
Run to work via gym. Roads icy. Hill still steep.
1 PM
Running 45:00 [2] 6.0 mi (7:30 / mi)
Run from work to home and then out up Loxley Valley then home via Myers Grove school for some drills. Took it really steady and it felt nice.
2 PM
Running drills 10:00 [3] 0.5 mi (20:00 / mi)
Drills at Myers Grove. Felt ok.
Thursday Feb 18, 2010 #
7 AM
Running 1:10:00 [2] 10.2 mi (6:52 / mi)
Extended run to work.
5 PM
Running 1:22:00 [2] 10.9 mi (7:31 / mi)
Thought I would inject some hills into my run as it had been pretty horizontal over the last few days. Out from work up the parks then looping back into Fulwood and and down. Tired and weary by the end - the drizzle, cold and hills had sapped me.
Wednesday Feb 17, 2010 #
8 AM
Running 21:00 [2] 3.2 mi (6:34 / mi)
RTW
7 PM
Running 1:20:00 [2] 10.3 mi (7:46 / mi)
Run home from work; dumped bag and then out to T'bridge and back.
Tuesday Feb 16, 2010 #
7 AM
Running 16:00 [2] 2.2 mi (7:16 / mi)
Run to gym and the on to work.
S+C 55:00 [2]
Early morning sesh with OJ. OJ had a nasty slip on the heavy squats. Although I was watching him I couldn't tell what happened. Not nice - he was understandably a bit dazed for a bit but seemed to recover ok.
7 PM
Running 1:12:00 12.2 mi (5:54 / mi)
Run home from work then out and did 9 miles at mara pace and then a mile recovery. Knocked out the 9 miles in 50:00 so a bit too quick (mara pace 5.35) but felt good. Did lots of laps round Kelham island. The roads were pretty much deserted but they were starting to ice over. Cold. Brrr.
Monday Feb 15, 2010 #
8 AM
Running 45:00 [2] 6.2 mi (7:15 / mi)
weight:91.4lbs
RTW
6 PM
Running 21:00 [2] 3.2 mi (6:34 / mi)
Run to EIS with a miserable (and wet) OJ.
7 PM
Running drills 1:00:00 [2] 2.0 mi (30:00 / mi)
Drills with Candyman leading the way.Felt weird without Kelly there but good session all the same. Some of the exercises might even have been at an intermediate(ish) level.