Archives // cross country

Training – Week Beginning 5 January

Sunday 11th January 2015

I improved my best Birmingham League placing again. A good day for the club. Enjoying XC at the moment.

Monday: AM 12km easy / PM 12km easy (24)

Tuesday: AM 11km easy / PM grass session: 16 x 1 min on, 1 min off (29)

Wednesday: 16km easy (16)

Thursday: AM 10km easy / PM 14km easy (24)

Friday: rest (0)

Saturday: AM 8km easy / PM Birmingham League, Coventry – 22nd position (23)

Sunday: 27km easy (27)

Week total: 143km

Taken from my training log.

Training – Week Beginning 29 December

Sunday 4th January 2015

The county champs went well and I achieved my highest ever position. Just trying to get the mileage up now after a few weeks of inconsistent training.

Monday: 15km easy (15)

Tuesday: no run, travel delays (0)

Wednesday: AM 16km easy / PM 10km easy (26)

Thursday: AM 14km easy / PM 12km easy (26)

Friday: rest (0)

Saturday: AM 8km easy / PM Warwickshire XC Championships, 6th position, team gold (25)

Sunday: 2 hours easy (27)

Week total: 119km

Taken from my training log.

Training – Week Beginning 1 December

Sunday 7th December 2014

Another low mileage week; I only ran on days beginning with ‘M,’ ‘T’ and ‘S’ this week. I’m just focusing on getting good quality running in and trying to stay injury-free. 27th is my highest ever finish in a league race.

Monday: 8km easy (8)

Tuesday: AM 12km easy / PM road session: 3 mins – 6 mins – 4 x 1 min – 6 mins – 3 mins all off 60s (26)

Wednesday: rest (0)

Thursday: AM 12km easy / PM 8km easy (20)

Friday: rest (0)

Saturday: AM 8km easy / PM Birmingham League Division 1, Northampton – 27th, best position ever (23)

Sunday: 12km easy (12)

Week total: 89km

Taken from my training log.

Training – Week Beginning 17 February

Sunday 23rd February 2014

Highest volume week of the year so far, and highest (I think) since early 2012. Good track session on Tuesday, enjoyed the National on Saturday. I’ll cut back the training this coming week ahead of Sunday’s half marathon.

Monday: AM 8km easy / PM 15km easy (23)

Tuesday: AM 10km easy /PM 5 sets of 1000-400 with 200 jog recovery, averaged 3:01/72 (27)

Wednesday: 17km easy (17)

Thursday: AM 10km easy / PM 18km moderate with a couple of long hill efforts (28)

Friday: rest (0)

Saturday: AM 8km easy with some strides / PM National XC, Nottingham – 196th (26)

Sunday: 29km easy (29)

Week total: 150km

Training – Week Beginning 3 February

Monday 10th February 2014

A lighter week after a few weeks of heavy training. Not a good race on Saturday. Cold, wet and windy, the kind of race that makes you wonder why you do this.

Monday: 15km easy (15)

Tuesday: 8km easy (8)

Wednesday: 15km easy (15)

Thursday: AM 10km easy / PM 14km easy (24)

Friday: rest (0)

Saturday: Birmingham XC League, Cheltenham. 35th (14)

Sunday: 16km easy (16)

Week total: 92km