Training Log Archive: RobBIn the 7 days ending Mar 13, 2011:
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Sunday Mar 13, 2011 #
9 AM
Running 1:09:12 [5] 13.12 mi (5:16 / mi) +86m 5:10 / mi
ahr:147 max:164
Retford Half. 69.12 (pb). There seems to be a common theme in the feedback from HH athletes today. Satisfied - but feel / know that there is more in the tank.
Found myself on my own pretty much from the start and it was a bit of a time trial around the rolling roads of Retford. Unlike Mike who was doing a similar solo effort (for second) I did have the company of the race car - this was a bit of a novelty for me but I don't think helped much. However I certainly didn't have the excuse of not knowing how long I had been running for. The conditions were pretty much perfect except for a little wind on the way out.
My mile times were a bit erratic but feel that my effort was pretty constant. Kind of annoyed not to get under 69, but it will wait for another day. Things seems to be progressing nicely.
Great to have a HH one, two - and Mike looked really strong in the last 800m.
Found myself on my own pretty much from the start and it was a bit of a time trial around the rolling roads of Retford. Unlike Mike who was doing a similar solo effort (for second) I did have the company of the race car - this was a bit of a novelty for me but I don't think helped much. However I certainly didn't have the excuse of not knowing how long I had been running for. The conditions were pretty much perfect except for a little wind on the way out.
My mile times were a bit erratic but feel that my effort was pretty constant. Kind of annoyed not to get under 69, but it will wait for another day. Things seems to be progressing nicely.
Great to have a HH one, two - and Mike looked really strong in the last 800m.
Running warm up/down 21:24 [2] 2.54 mi (8:25 / mi) +45m 7:59 / mi
ahr:109 max:140
Warm up - legs generally feeling pretty good, but hips and calves were a bit tight.
Running 38:36 [2] 5.01 mi (7:43 / mi) +36m 7:33 / mi
ahr:121 max:174
Very steady, uninspiring, perfunctory, extended warm down with Mike. Calves screwed but body generally in good shape.
Saturday Mar 12, 2011 #
Note
(rest day)
Rest days seems to be contagious amongst the HH marathon crew this week and I caught mine on Saturday. The plan was for a steady 8 (to take the week's mileage to 105) but feeling tired (although HRV was ok) and decided to play my rest day joker. Also got a bit scared by my hours (7 days average) training on Friday.
As a consequence I felt a bit "restless" all day.
As a consequence I felt a bit "restless" all day.
Friday Mar 11, 2011 #
7 AM
Running 1:05:35 [2] 8.88 mi (7:23 / mi) +106m 7:07 / mi
Morning run around Damflask. Gorgeous and still around the lake - made a bit more atmospheric by the XX. Intro kicked in just as sunlight broke through some clouds. Nice.
5 PM
Running 35:45 [1] 2.88 mi (12:26 / mi) +85m 11:23 / mi
Run to gym, then drills then gym, then home.
6 PM
S+C 40:00 [3]
Standard sesh.
Thursday Mar 10, 2011 #
8 AM
Running 36:59 [2] 5.09 mi (7:16 / mi) +62m 7:00 / mi
Trundle to work with marathon talk for company. Legs shafted.
6 PM
Running 1:15:00 10.41 mi (7:12 / mi) +374m 6:29 / mi
ahr:132 max:156
Hilly Foxdahl session starting at my house and then Loxley Road, Spout Lane, Bingley Lane, Manchester Road and Lydgate Road (to finish).
Really tough and windy. Got grumpy to start with because of the weather and because I was tired, then it dawned on me that this is what marathon training is all about. From then on, the windier and the hillier the better.
Really tough and windy. Got grumpy to start with because of the weather and because I was tired, then it dawned on me that this is what marathon training is all about. From then on, the windier and the hillier the better.
Wednesday Mar 9, 2011 #
7 AM
Running 1:20:15 [2] 10.95 mi (7:20 / mi) +195m 6:57 / mi
Run up and around Dam Flask. Bit apprehensive of the rain and wind battering against the window in the bathroom whilst I attended to my ablutions.
Luckily it had cleared by the time I set out, and whilst blustery I had blue skies to accompany me.
Luckily it had cleared by the time I set out, and whilst blustery I had blue skies to accompany me.
12 PM
Running 21:50 [2] 1.65 mi (13:13 / mi) +59m 11:54 / mi
Run to gym, drills and then back to work.
1 PM
S+C 40:00 [3]
Gym session @ lunch. Really busy today and fighting for room with the rugby lads.
6 PM
Running 1:00:30 [0] 8.01 mi (7:33 / mi)
Longer run route from work to home. I was McPlodding in the same vein as DaveA. Glad to get home.
Tuesday Mar 8, 2011 #
1 PM
Running 25:11 [2] 3.37 mi (7:28 / mi) +62m 7:04 / mi
Run to see Kim and then back to work. Was hoping to knock out a couple of extra miles but was too pushed. Verdict from Kim was generally positive and made a bit of progress over the last 8 weeks or so.
5 PM
Running 1:48:30 13.64 mi (7:57 / mi) +74m 7:49 / mi
Run to track with Paul showing off my new route. He nicely added a little twist at the end.
Track was 8 x 1k with 90s recovery. Tom and I took turns leading and we did them all between 3:01 and 3.05 - average about 3.03. Pleased as felt strong throughout and was quite tired on the run to track.
Run home with Dave A and Paul (for a bit). Relieved to have some company as I was worried that I was going to be on my own.
Track was 8 x 1k with 90s recovery. Tom and I took turns leading and we did them all between 3:01 and 3.05 - average about 3.03. Pleased as felt strong throughout and was quite tired on the run to track.
Run home with Dave A and Paul (for a bit). Relieved to have some company as I was worried that I was going to be on my own.
Monday Mar 7, 2011 #
8 AM
Running 38:00 [2] 5.1 mi (7:27 / mi)
Run to work. Felt good for the first mile and then a bit sluggish for the rest (brain caught up with my legs).
5 PM
Running 45:00 [2] 5.9 mi (7:38 / mi)
Run to EIS. Added a bit extra on the way there.
6 PM
Running drills 40:00 [3] 1.5 mi (26:40 / mi)
Drills with Camp Candy. Felt a bit sluggish tonight and peaked too early on my 300m and 200m sprints.