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Training Log: Redmike

In the last 7 days:

activity # timemileskm+m
  Easy running4 2:59:45 28.0(6:25) 45.06(3:59)
  Moderate running2 2:37:54 27.0(5:51) 43.45(3:38)
  Fartlek2 1:13:49 12.9(5:43) 20.76(3:33)
  Cool down3 1:04:39 10.0(6:28) 16.09(4:01)
  Warm up3 1:03:10 10.0(6:19) 16.09(3:56)
  Running1 10:48 2.0(5:24) 3.22(3:21)
  Total11 9:10:05 89.9(6:07) 144.68(3:48)
averages - sleep:7.8
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ThFrSaSuMoTuWe

Wednesday Dec 7 #

7 AM

Easy running (Easay running) 47:13 [3] 7.0 mi (6:45 / mi)
slept:8.0

Easy run

not a great start to the day, slippy under foot and hurt my hamstring slightly after the first mile, stretched a couple of times on the run and its not to bad, but can feel it slightly.

Feel a little discomfort at times behind the knee, but eases when stretching or rub it.

Ground was slippy this morning and by foot slipped backwards as I was try to cross a road, so decided to cut the run short and run very easy.

beehive, back loop of middlebrook, motorway bridge, a6, crown lane, crown and home.

hopefully something and nothing, but will keep rolling on the roller and using heat to sort it.

Tuesday Dec 6 #

Cool down (Cool down ) 20:44 [3] 3.0 mi (6:55 / mi)

Easy warm down

Same as warm up but opposite way, stomach slightly off, not eaten as much today as I've been in a training course as. Not eaten the same diet, 'au be that has affected me. I don't fee I'll as such just an iffy stomach .
6 PM

Warm up (Easy warm up) 18:46 [3] 3.0 mi (6:15 / mi)

Easy warm up

Chorley new road, beehive, back road of middlebrook, towards motorway and then tuned back and to track.

Strides and stretching

Stomach felt off a little tonight, nothing major

Fartlek (Track session) 26:49 [4] 4.9 mi (5:28 / mi)
slept:9.0

Track session

3 k, 6 x 400m , 2k (was meant to be 600 but stomach a little of so change the session as I felt iffy)

3 k - 9:15 - 3 mins jog to toilet (toilet stop within 3 mins)
400s - 1 - 66 - 2- 66 - 3 - 65 - 4 - 64 - 5 - 63 - 6 - 63
2 k - 6:06

All recovery 90 seconds jog apart from the 3 mins between 3 k and 400s

Really needed the toilet after 3k, felt much better after but not 100% pace felt ok nothing major really, didn't feel I was flat out or in the red working hard.

Monday Dec 5 #

6 AM

Easy running (Easy / moderate ) 56:18 [3] 9.0 mi (6:15 / mi)
slept:8.0

Easy / moderate run

Winter loop

Beehive, macron, A6, through westhoughton, chew moor lane, past train station, on to Beaumont road up the hill to Chorley new road, along Chorley new road and home.

Just took it easy and cruised round felt relaxed and eased it more on the hills, no strides as it was very frosty and slippy .

Sunday Dec 4 #

7 AM

Moderate running (Long moderate ) 1:40:07 [3] 17.0 mi (5:53 / mi)
slept:8.0

Long moderate run

Chorley new road, crown, scholes bank, millstone, drop down to adlington, on to the canal ran half a mile past Botany Bay and back same way along the canal, took the Bolton route out of adlington Along the A6 and up the hill along to crown lane, Mason street and home.

Legs felt a tired from yesterday's session but as I got going I felt good, felt very comfortable running 5:45-5:50 pace along the canal, just felt like I was cruising but it was very cold this AM and a bit of frost on the ground.

Legs were tired on miles 15 and 16 as these were up hill miles out of adlington but still averaged 6:10 which is ok.

Saturday Dec 3 #

Fartlek (Xc fartlek) 47:00 [5] 8.0 mi (5:52 / mi)

Fartlek xc

5 x 5 mins @ 10k pace 1 min rolling then 1m @ 5k pace

Felt good this morning nose a bit bunged up though but was a good session all in all.

Averaging 5:20 for the 5 mins on a underlating and boggy in places course. On the 1 mins at @ 5k pace I was averaging 4:56 and felt strong, all reps were consistent in pace and distance. Very hard graft legs were battered on the last one but happy with the effort.

Total time and distance for session includes easy running between sets

Cool down (Easy cool down) 19:41 [3] 3.0 mi (6:34 / mi)

Easy cool down

Exactly the same way route as warm up but the opposite way round, felt good but tired really needed some food towards the end felt weak.

Another good session in the bank.
7 AM

Warm up (Easy warm up) 19:27 [3] 3.0 mi (6:29 / mi)

Easy warm up

Chorley new road, crown, scholes bank, millstone and back to bobs brew sports pitches.

Felt ok this morning apart from a very bunged up nose, but not affecting breathing.

Strides and stretching
5 PM

Easy running (Easy running ) 38:25 [3] 6.0 mi (6:24 / mi)

Easy running

Standard short winter loop

Beehive, macron, A6, crown lane, crown and home.

Just ran easy and cruised round, felt good no issues at moment just a bit of a cold but nothing major.

Friday Dec 2 #

5 AM

Moderate running (Moderate Run with Speed V) 57:47 [3] 10.0 mi (5:47 / mi)
slept:7.0

Moderate Run with Speed Variations

Normal winter underlating route

Beehive, Macron, A6, Westhoughton, Chew Moor Lane, p[ast train station onto Beaumont Road, up the hill to Chorley New Road, along Chorley new past home to Aldi lights and back home.

8 x 30 seconds speed variation every 2 mins after the first 1.5 miles.

Felt tired when I woke this morning, but when I got going I felt great, pace felt easy and you know when your going well the speed variations pass really quickly and you end up running for 40 seconds at 5:00 minute miling.

I honestly thought last night session was going to impact my run but it made me feel stringer and my stride felt better (from a form perspective), this as how I felt the last time I did the new technical exercises.

Thursday Dec 1 #

Easy running (Easy running ) 37:49 [3] 6.0 mi (6:18 / mi)
slept:7.0

Easy running

Standard winter short loop

Beehive, macron,A6, crown lane, crown and home.

Finished off with 6 x 10 seconds strides.

Felt ok this morning best night sleep I've had all week, still not feeling fresh though.

Running (Technical exercises #2) 10:48 [3] 2.0 mi (5:24 / mi)

Technical exercises x 2

80m sprint - 80m high knees - 80m sprint - 80m butt kick - 80m sprint - 80 a skips - 80m sprints - 80m bounds - 80 m sprints - 10 squat jumps - 5 minutes hog recovery between the two sets.

Bloody hard work tonight, legsfelt tired but worked hard and concentrated on form. Felt much better in the second set, but bloody hard great session, very good strength work out and great to work on form

Cool down (Cool down ) 24:14 [3] 4.0 mi (6:04 / mi)

Easy cool down

Two laps of the track and then opposite route to the warm up. Legs felt tired but I felt much better than the warm up, just ran relaxed on the way back .
6 PM

Warm up (Easy warm up ) 24:57 [3] 4.0 mi (6:14 / mi)

Easy warm up

Chorley new road, beehive, back roads of middlebrook, past police station to motorway and back to the track, two laps of track.

Strides and stretching

Legs felt tired for some reason tonight, not eaten as much today missed my afternoon stack doe to meetings. Had a nose bleed from start to finish of warm up very annoying, but all ok.

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