Wednesday, 28 November 2012

27 Nov - Run (SLH Tempo)

Run with SLH out to Webb estate for 5 mile tempo run.

3km w/u
2km w/d

Feeling tired but good.

26 Nov - Run, X trainer and gym

20 minute run to and from gym
45 mins at max effort on X-trainer (13 - 10 mins, 14 - 10 mins and 15 - 10 mins, then 13-16 build for final 10 mins).
45 minute leg session including squats etc.

25 Nov - Run & Gym

Upperbody gym session with Kirsty - 1 hour.

4-5km run with Kirsty up at Riddlesdown.

24 Nov - South of Thames 5 mile (4th)

South of Thames Champs - 5 miles - Reigate Priory

Easy warm up with a few strides, not really a long enough warm up as not enough time, better spending time on my own before hand though.

2 laps of reigate priory relays. Took the ball of my foot spike out before hand which made traction so difficult on the field. First lap took it fairly easy remained in about 6th place, ran easy up the hill and hard off the top which allowed me to catch up to 4th.

Back in the field I lost a place as my spikes were just not gripping, maintained a strong pace and again easy up the hill and hard off the top. Pushed hard from the ridge right the way back and was very close to catching 3rd. Managed to maintain form right through to finish.

Overall 4th, Chris Greenwood won by about 30 seconds. Pleased but still more to give.

Friday, 23 November 2012

22 Nov - Run (Serpie threshold)

Went for first session with Serpentine at Battersea park.

3km warm up

4 * 2.8km laps - 9.15, 9.20, 9.30,9.40

3 km warm down.

Horrendously tough session, I was way off the leader, brilliant training though, ITB tired but not too sore afterwards.

Thursday, 22 November 2012

21 Nov - Run and Gym

10 minute run

1 hour of various upper body and core

10 minute run

20 Nov - Run (SLH Tempo)

3km w/u
9km at 75% effort
2km w/d

All feeling good