Training Blog

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sturunner's Training Blog

View Profile: sturunner

sturunner

Mile-O-Meter

Week	Type	Total Miles

This Week	Running	0
	Cycling	0
	Swimming	0

Last Week	Running	0
	Cycling	0
	Swimming	0

06 May - 12 May	Running	0
	Cycling	0
	Swimming	0

29 Apr - 05 May	Running	0
	Cycling	0
	Swimming	0

22 Apr - 28 Apr	Running	0
	Cycling	0
	Swimming	0

15 Apr - 21 Apr	Running	0
	Cycling	0
	Swimming	0

08 Apr - 14 Apr	Running	0
	Cycling	0
	Swimming	0

01 Apr - 07 Apr	Running	0
	Cycling	0
	Swimming	0

Additional Information

Location:
Bristol

5k Personal Best:
0:16:01

10k Personal Best:
0:32:41

10 Mile Personal Best:
0:58:00

Half Marathon Personal Best:
1:10:52

Marathon Personal Best:
02:28:39

Sex:
Male

Archive

August 2012 (6 entries)

July 2012 (34 entries)

June 2012 (24 entries)

May 2012 (30 entries)

April 2012 (18 entries)

March 2012 (42 entries)

February 2012 (43 entries)

January 2012 (36 entries)

December 2011 (42 entries)

November 2011 (39 entries)

October 2011 (34 entries)

September 2011 (33 entries)

August 2011 (38 entries)

July 2011 (35 entries)

June 2011 (27 entries)

May 2011 (22 entries)

April 2011 (27 entries)

March 2011 (21 entries)

February 2011 (9 entries)

January 2011 (5 entries)

December 2010 (16 entries)

November 2010 (35 entries)

October 2010 (26 entries)

September 2010 (28 entries)

August 2010 (39 entries)

July 2010 (33 entries)

June 2010 (31 entries)

May 2010 (35 entries)

April 2010 (21 entries)

March 2010 (32 entries)

February 2010 (26 entries)

January 2010 (27 entries)

December 2009 (24 entries)

November 2009 (22 entries)

October 2009 (22 entries)

September 2009 (12 entries)

August 2009 (21 entries)

July 2009 (22 entries)

June 2009 (16 entries)

May 2009 (11 entries)

April 2009 (13 entries)

March 2009 (19 entries)

February 2009 (18 entries)

January 2009 (12 entries)

Blog Entries For September 2010

Training Session Thursday 30th September 2010, 15:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	34m 00s
Distance	4 Miles

run with wife

Training Session Tuesday 28th September 2010, 13:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Trail	Duration	1h 15m 00s
Distance	10.88 Miles

wanted to do 5x1 mile at 5.05 with 2.30 rest. Failed.
5.01
5.11
5.15

Couldn;t get anyhwere near target so dumped session, i'll go out later and do some hill work

Training Session Monday 27th September 2010, 13:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	41m 00s
Distance	6.05 Miles

1 "tempo" mile 5.08, felt comfortable

Training Session Saturday 25th September 2010, 13:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Mixed	Duration	2h 31m 08s
Distance	20.75 Miles

lost in dorset

an easy 6 turned into a very tough 20.75, felt bloody super fit though. some sub 6's thrown in there, a very hilly course. 2777ft of climbing.

Training Session Friday 24th September 2010, 05:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	42m 50s
Distance	5.66 Miles

legs a little stiff to begin with but felt a lot better towards the end.

Training Session Thursday 23rd September 2010, 05:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Intervals	Route
Surface	Track	Duration	51m 00s
Distance	7.84 Miles

16x500 with 50sec rest. Averge was 89 so very pleased

Training Session Wednesday 22nd September 2010, 19:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	strawberry line
Surface	Trail	Duration	40m 30s
Distance	6.07 Miles

Bloody hell I felt great was holding myself back, ran the whole way on my toes, focusing on form and technique

Training Session Wednesday 22nd September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	52m 22s
Distance	7.82 Miles

2 mile warm up, 4 tempo miles (5.45 (a struggle), 5.39, 5.33, 5.24. Got easier as the session progressed. Legs felt fine but just didn't "have it".

Gluet work, lots of stretching and some pliometrics

Training Session Tuesday 21st September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Towpath
Surface	Mixed	Duration	1h 16m 00s
Distance	11.33 Miles

Training Session Monday 20th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	41m 33s
Distance	5.38 Miles

easy run, legs felt a little tired but considering what they went through yesterday I'm really pleased

Training Session Monday 20th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	strawberry line
Surface	Mixed	Duration	49m 02s
Distance	7.14 Miles

Felt really good

Training Session Sunday 19th September 2010, 10:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Mixed	Duration	2h 22m 48s
Distance	21.71 Miles

longest run since london, progressive 20miler with slow warm down.

Last 3 miles sub 6m/m

20 miles in 2 07 12 av pace 6.22. second 10 miles in 61.22 so very pleased.
Split
Time
Distance
Avg Pace
Summary 02:22:48 21.71 06:34
1 00:07:08 1.00 07:09
2 00:06:48 1.00 06:48
3 00:06:43 1.00 06:43
4 00:06:36 1.00 06:36
5 00:06:26 1.00 06:26
6 00:06:25 1.00 06:25
7 00:06:31 1.00 06:31
8 00:06:26 1.00 06:26
9 00:06:20 1.00 06:20
10 00:06:17 1.00 06:17
11 00:06:27 1.00 06:27
12 00:06:21 1.00 06:21
13 00:06:17 1.00 06:17
14 00:06:08 1.00 06:08
15 00:06:09 1.00 06:09
16 00:06:15 1.00 06:15
17 00:06:12 1.00 06:12
18 00:05:50 1.00 05:50
19 00:05:49 1.00 05:49
20 00:05:54 1.00 05:54
21 00:09:10 1.00 09:10
22 00:06:24 0.72 08:54

av hr 132, slightly high as HR monitor went crazy over second mile and was upto 170!!!

Training Session Saturday 18th September 2010, 09:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Crooks peak
Surface	Cross Country	Duration	57m 00s
Distance	7 Miles

beautiful earlt morning XC, hills seemed v.easy

Training Session Friday 17th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Trail	Duration	1h 18m 00s
Distance	10.97 Miles

legs felt o.k., groins were a little sore

Training Session Thursday 16th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Track	Duration	48m 00s
Distance	7.81 Miles

10x400m in 71 with 50secs rest
3mins rest
10x400m in 71 with 45 secs rest.

Hard session but got it done.

Training Session Wednesday 15th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	1h 02m 31s
Distance	7.92 Miles

legs were a little sore from strengthening work so took it very easy, legs are starting to feel fully recovered.

Training Session Tuesday 14th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	41m 00s
Distance	5.16 Miles

nice slow run legs felt pretty good.

3x12 standing quad drops on swiss ball with 4KG weights
3x12 hamstring/gluet upward roll on swiss ball
2x30 lunges with 4KG ball.

2x each leg hopping

2x10 pliometrics on step.

Training Session Monday 13th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	56m 00s
Distance	7.64 Miles

Legs felt pretty good, so much so that I threw in a 5.40 paced mile at the end.

Race Sunday 12th September 2010, 19:00

How I Felt	OK	Weather	Fair
Surface	Road	Duration	1h 14m 31s
Distance	13.1 Miles

Chippenham half. Legs lacked zip and spring, good workout though on tired legs.

Training Session Sunday 12th September 2010, 19:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	25m 00s
Distance	3.54 Miles

warm down, felt nice

Training Session Friday 10th September 2010, 08:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	34m 00s
Distance	4.47 Miles

Calf felt better still a little stiff, need to take it easy this weekend

Training Session Thursday 9th September 2010, 08:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Track	Duration	41m 00s
Distance	6 Miles

2.67 warm up

7x600m at 1.48 with 70 secs rest
1mile warm down.

Cut session short as my right calf became very tight, not an injury just a reaction to wearing my racers on the track after the Bristol half, silly idea.

Training Session Wednesday 8th September 2010, 16:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Trail	Duration	46m 16s
Distance	6.34 Miles

legs not too bad, little sore in places but recovery is going well
Av pace 7.17
Av HR 122

Training Session Tuesday 7th September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	32m 00s
Distance	4.33 Miles

easy run following HM, legs felt fine, very pleased

Race Sunday 5th September 2010, 20:00

How I Felt	OK	Weather	Fair
Surface	Road	Duration	1h 10m 50s
Distance	13.1 Miles

Bristol HM, 31st.

http://connect.garmin.com/activity/47721082

Training Session Friday 3rd September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	33m 54s
Distance	4.33 Miles

easy run with some strides, legs feel o.k.

Training Session Friday 3rd September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Track	Duration	40m 00s
Distance	6.41 Miles

3.41 warm up/down

2x1200 in 3.42 (2.30 rest)
6x400 in 72 (60 secs rest)

Pace felt very comfortable

Training Session Wednesday 1st September 2010, 07:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	40m 53s
Distance	5.33 Miles

Gentle run, typical "taper" feeling, legs feel a lot better for stretching and foam roller