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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RobB

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  Running11 8:10:42 72.7 117.0
  Cross training4 3:05:00
  S+C2 1:25:00
  Running drills2 55:00 2.0(27:30) 3.22(17:05)
  Total17 13:35:42 74.7 120.22

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Sunday Mar 7, 2010 #


Good week considering 2 days off running. Felt that my cross training was of a pretty good quality. Spending 3 extra hours at the gym was enlightening - amazed by the number of people not doing anything but having a chat, there was a lot of book reading on the cross trainers too. There was also a great deal of preening in the changing rooms - don't think I would be comfortable applying fake tan in the middle of the changing room after having carefully blow dried my hair!
9 AM

Running 2:08:12 intensity: (15:00 @2) + (58:57 @3) + (54:15 @4) 21.5 mi (5:58 / mi)

Toughie of a session. The plan was 4 x 5.00 miles (6.15, 6.00 and then 2 at marathon pace with a bit faster for the last 2 miles) with a mile warm up and warm down. Pretty much worked out. Found out that I had mis measured my lap yesterday and was running 4.85 miles each lap - will correct it next time.

Gorgeous day - nice and sunny but not too warm. There was a bit of an easterly breeze but not too bad. Drunk lucozade at the start of each lap and took gels at 10 and 15 miles. Stomach felt ok but only managed 500ml during the session. Laps were 29.51 (@6.08), 29.06 (@5.59), 27.08 (@5.35) and 27.07 (@5.35).

Legs held up ok and I really enjoyed the first half which felt comfortable. Although it felt like I pushed the last 2 miles this was into a bit of a head wind and I didn't manage any headway inside marathon pace.

Old Leake is really a great place to go marathon training - will suggest my parents advertise it as a running camp base. All the back roads are tarmacked and deserted and it is pancake flat.

Saturday Mar 6, 2010 #

10 AM

Running 1:01:00 [3] 9.4 mi (6:29 / mi)

Run up to damflask. Although it was drizzly it was really atmospheric around the dam itself. Had my shuffle and managed to get some good tunes pop up; Radiohead, Flaming Lips, Eels and Blur in a row was a highlight. Calf felt ok, but hip was a bit sore (around the area of the fall).
5 PM

Running 38:00 [2] 5.5 mi (6:55 / mi)

Run from my parents. Testing out a 5 mile loop for use the next day. Thought I got it spot on (but found out the next day I had not lapped it at the start of the loop and it included the 0.15 miles from my parents to the start). Great pinky sunset - all very nice.
6 PM

Running drills 10:00 [2] 0.5 mi (20:00 / mi)

Drills at the end of the run. Legs felt ok; but overall I felt a bit tired and lackluster.

Friday Mar 5, 2010 #

8 AM

Running 38:00 [2] 5.2 mi (7:18 / mi)

Run to work - calf felt sore but in a different way from earlier in the week. The soreness was more from the deep massage then a tightening of the muscle.
6 PM

Running 55:30 intensity: (16:00 @2) + (39:30 @3) 8.7 mi (6:23 / mi)

Run home (via gym) and then a run out to T'bridge and back. Felt quite sprightly and 6 min miling felt comfortable (don't tell Clare - she wanted me to take it easier).

S+C 40:00 [3]


Thursday Mar 4, 2010 #

Cross training (Cross Trainer) 30:00 [3]

Steady on the cross trainer in the morning.


Cycled to work and back today - forgot how steep the hill is up to Walkley. Saw Kim at lunch and she said my calf pain was because they had seized. She got her thumbs stuck in and the stiffness eased off quite quickly. Really pleased that I have not done any lasting damage (touch wood).
6 PM

Cross training 1:00:00 intensity: (15:00 @2) + (45:00 @4)

Intervals on the cross trainer; 90:30s for 45 minutes. Felt like a good session - heart rate steadily climbed during the session (first rep started 130 and went to 150 and last rep started at 149 and went to 150). Good alternative to running; but would rather have been hitting tarmac.

Wednesday Mar 3, 2010 #

12 PM

Cross training (Cross trainer) 35:00 [2]

Eughh...cross training. Have an appointment with Kim tomorrow so have decided to lay off the running for a few days.
6 PM

Cross training (aqua-jogging) 1:00:00 intensity: (15:00 @1) + (45:00 @2)

Figured that the cross trainer was not boring enough so did some aqua jogging. 15 minutes warm up and down and then 45 minutes of roughly 1 min on 15 seconds off.

Tuesday Mar 2, 2010 #

8 AM

Running 38:00 [2] 5.2 mi (7:18 / mi)

Run to work - calf still sore.
12 PM

S+C 45:00 [2]

Gym. Having looked up previous attackpoint records, similar problems in the past have come from seized glutes and back problems. So focussed most of the session working on massaging my glute and stretching but did some exercises as well.

Running 10:00 [2]

Run to gym and back. Back was better after the stretching.
6 PM

Running 45:00 [3] 7.0 mi (6:26 / mi)

Steady run home. Calf a little better but still not great.

Monday Mar 1, 2010 #

8 AM

Running 16:00 [2] 2.0 mi (8:00 / mi)

Run to OJ's to pick up the car. Very slow drive to the garage (with suspension coil rubbing on tyre). Then run from the garage to work.
12 PM

Running 38:00 [2] 5.0 mi (7:36 / mi)

Run at lunch time. Left leg sore (quad and calf) which was not surprising after the weekend's activities.
6 PM

Running 23:00 [2] 3.2 mi (7:11 / mi)

Run to pick the car up - the Fiesta lives! - and then a loop of Kelham island. Left calf was really sore (in the middle of the calf) and had to stop to stretch half way round.
7 PM

Running drills 45:00 [2] 1.5 mi (30:00 / mi)

Drills. Candyman to the lead and it was a bit smoother than last week. Calf remained sore throughout. Was sure that the pain was due to my back / glute rather than the calf itself so did lots of stretching before the session - it helped a bit.

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