Monday, January 05, 2015

Training from 15th December 2014 to 4th January 2015

So after my last post I had just built back to a decent volume after an achilles injury.

Week Commencing 15th December

Monday: Run at club leading the novices around the Common Route
Tuesday: 10k into work fast (worked late so no run in the evening)
Wednesday - Friday: Various work Christmas related activities - should have fit some runs in but didn't as I was down with a cold/cough and trying to fit in social, work and running whilst ill seemed a bad idea. 
Saturday: Travelling back to parents (again - should have run but not great)
Sunday: 13 miles easy-steady with Hayley around Thaxted and played squash in afternoon

Total: ~216 minutes / ~27 miles with no work-outs - not great and poor commitment this week. 

Summary: As my achilles started to feel a little bit better and I'm intending to play some squash going forward I gave it a go on Sunday for 80 minutes - very hard work on the body for the first time - loved playing it though. 

Week Commencing 22nd December

Monday: Rest - last day at work and commuting to/from Essex
Tuesday: AM 72 minutes easy with Martin around the Gogs. PM  50 minutes easy with Hayley around Saffron Walden. 
Wednesday: 75 minutes easy following Squash on the way back from Saffron Walden
Thursday (Xmas): 40 minutes easy around the villages with Hayley followed by a 20 minute tempo (5:54mm) .
Friday: 80 minutes easy-steady around Kettering with Hayley's family.
Saturday: 40 minutes easy in the pitch-black using the head-torch. 
Sunday: 13 miles easy-steady with Hayley around Thaxted - hit the last 8 minutes or so hard.

Total: 475 minutes / ~60 miles

Summary: Reasonable mileage - kept everything fairly easy as my cold from the prior week had now turned into quite a chesty cough and didn't want to strain - was very pleased with the tempo effort to hit sub 6mm. Most of the routes were relatively hilly.  

Week Commencing 29th December

Monday: 68 minutes steady with Hayley following Squash on way back from Saffron Walden
Tuesday: wu, 10 x 350m hard off 350m fast jog back on the roads, short wd
Wednesday: 72 minutes including 2 laps BP at steady pace with Hayley
Thursday: Rest (NYD)
Friday: 75 including mini-tempo in BP around the short-loop (7:55, 7:42, 7:29) - 23 minutes @ 6:10mm average.
Saturday: wu, 10 x 881m (90s rec) on the roads, [2:57, 2:59, 2:55, 3:00, 3:04, 2:51, 2:53, 2:47), wd - averaged 5:20mm (60)
Sunday: 85 minute long run at 7:30mm with Chasers on the Towpath - achilles tiny bit sore first thing but warmed up very quickly. 

Total: 420 minutes / ~56 miles

Summary: Really good week - volume is a little low as I've been concentrating on doing a few more sessions and not worrying about the miles at all. Generally have felt like I've been running considerably better than in previous weeks and have made some real progress. Cough has lingered this week but finally seems to be going. Very pleased the achilles has stood up to the sessions. 

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Bryn Running

Training diary and musings on running in general.