conditioning

training run #967 with conditioning reps

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Tuesday 21 July, 06:28

15C, warm, breezy.  Did the usual reps, 4 miles, then more reps.  Enjoyed the sunshine and took it easy.  Lots more runners about today, compared to rainy Sunday.

Distance:  6.76km

Time:  41:18

Avg HR:  no data

Avg pace:  6:07 min/km (slow!)

Calories:  581

White trainers #2

Conditioning:  steps x15, hops 3×10 – two sets

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training run #966 with conditioning reps

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Sunday 19 July, 06:59

15C, mild and wet. Raining at the start, showers during the run, with sun breaking through at the end. Did the usual conditioning exercises before and after running.  Enjoyed two laps of the main lake for a total of 6 miles. Felt fine and was distracted by organisers setting up a course for a charity run, probably Run For Life. Think the rain put off other runners and dog walkers, hardly saw any which is odd for RV on a Sunday, good for me though :-). Nice to step up the distance to 6m, hopefully won’t be too long until I’m back to my usual 13m on a weekend, but must be patient.

Distance:  9.83km

Time:  56:45

Avg HR:  no data

Avg pace:  5:46 min/km

Calories:  842

White trainers #2

Rabbits: 2

Conditioning:  steps x15, hops 3×10 – two sets

conditioning session

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Thursday 16 July, about 06:45

15C, mild, overcast. Only had time for two sets of exercises, no run.

Steps x15, hops 3×10 – two sets

training run #965 with conditioning reps

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Wednesday 15 July, 06:24

15C, mild, occasional light showers.  Did the same routine as recently – reps, 4 miles, reps.  My right heel was a little tender but my left calf was more of a problem, felt a bit odd.  Probably after effects of yesterday’s sprinting.  Took it slowly and just jogged round.  No delayed reaction, felt fine at work and later in the day.

Distance:  6.74km

Time:  41:21

Avg HR:  no data

Avg pace:  6:08 min/km

Calories:  579

White trainers #2

Conditioning:  steps x15, hops 3×10 – two sets

training run #964 with conditioning reps

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Tuesday 14 July, 06:27

15C, bright, warm and a bit overcast.  The same pattern as recent 4 mile runs.  Felt OK on the run and wasn’t that bothered when two blokes passed me one third of the way round RV, but I noted them and upped my pace so they didn’t disappear into the distance.  Over the last third of the lap I eased up to them and on the last 100 metres I sprinted and blew past them. Sort of reminded me of when I did that in late May and did my Achilles, but did it anyway. Tired but really enjoyed the run. Increased the volume of conditioning reps slightly to 15 steps and 3×10 hops.

Distance:  6.73km

Time:  37:49

Avg HR:  no data

Avg pace:  5:37 min/km

Calories:  583

White trainers #2

 Conditioning:  steps x15, hops 3×10 – two sets

training run #963 with conditioning reps

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Saturday 11 July, 07:31

17C, hot with a warm breeze.  Did the same as yesterday, conditioning > 4 mile run > conditioning.  Felt right heel on and off during the run, just a slight soreness but not affecting my running. Kept thinking / wishing for the sunny, crisp, cool 4C mornings – even todays 17 C is a bit hot for me. I’m definitely better in the cool.

Distance:  6.76km

Time:  39:44

Avg HR:  no data

Avg pace:  5:53 min/km

Calories:  580

White trainers #2

Conditioning:  steps x12, hops 3×7 – two sets

training run #962 with conditioning reps

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Friday 10 July, 06:24

13C, sunny and breezy. Did a conditioning set at home, 4 mile run, then another set. Felt fine, enjoyed the sunshine.

Distance:  6.72km

Time:  39:45

Avg HR:  no data

Avg pace:  5:55 min/km

Calories:  581

White trainers #2

Conditioning:  steps x12, hops 3×7 – two sets