In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road moderate||3|| 3:44:00|| 22.62||(9:54)|| 36.4||(6:09)|| 60|
| ||Easy/hill reps||1|| 1:15:00|| 5.8||(12:56)|| 9.33||(8:02)|| 120|
| ||Road Run Easy||2|| 1:14:00|| 7.6||(9:44)|| 12.23||(6:03)|| 50|
| ||Progressive Run||1|| 1:10:00|| 6.83||(10:15)|| 10.99||(6:22)|
| ||Easy+Speed Variation||1|| 30:00|| 3.0||(10:00)|| 4.83||(6:13)|
| ||Total||8|| 7:53:00|| 45.85||(10:19)|| 73.79||(6:25)|| 230|
|averages - sleep:9.4|
Road moderate (Moderate/easy) 45:00  5.62 mi (8:00 / mi) +30m 7:53 / mi
slept:7.4 shoes: Adidas
Started with the moderate run, however pretty obvious that I was feeling heavy legged and after a perceived hard effort for 30 mins I dropped to an easy pace for 15 mins before ending the run. Legs feeling tired, and feeling generally sluggish and heavy.
Stregthening, calf raises, squat jumps 2x2 mins, core: Planks and mountain climbers, worked on posterior chain with GHB equipment. Still feeling tired so reduced time working out so as not to compromise quality.
completed strengthening work today as didn't do anything yesterday afternoon/evening. No issues and legs suprisingly fresh given the sessions i've completed today. Limited to Calve exs, single and double raises with weights for calves as mindful that tech exs this am was working calves hard. Core strenghening including the plank work and the mountain climbers. Added dips and pull ups for upper body.
Road moderate (Moderate&tech exs) 1:30:00  6.0 mi (15:00 / mi) +30m 14:46 / mi
slept:8.0 shoes: Adidas
Took about 15 mins to warm up with a gradual increase in pace until settled at about 7.40 (average). Technical exs 4x #1. first 2 sets ok, tired by set 3 and really had to concentrate with the effort for final set. Feeling it in calves. Completed with the moderate running, however feeling tired as straight back into the 7.40 pace. Felt like a productive session in spite of tiredness.
Road Run Easy (Easy run Lyme valley) 42:00  4.4 mi (9:33 / mi) +20m 9:25 / mi
slept:8.0 shoes: Nike Structure 17
Easy run, no issues, legs felt fresh in spite of the effort required to get through the morning session.
Easy+Speed Variation (diagnols) 30:00  3.0 mi (10:00 / mi)
Started session unmotivated and struggled the whole time. Didn't want to run today and it was easy after doing the diagnols to just stop. Disappointed and unmotivated today.
Struggled with motivation today, started the run, managed to at least complete the diagnols however simply stopped the run short and went home.
Road moderate (flat road) 1:29:00  11.0 mi (8:05 / mi)
slept:8.45 shoes: Nike Structure 17
Started easy until warmed up, (about 15 mins) then built up to an average moderate pace of about 7.35 mins per mile, flat canal run. Legs were slow to get going, however felt comfortable after about half an hour. Both calves pulling a little until warmed up, then no issues. Mentally a tough session to keep going when started to feel tired about an hour in.
Calf strengthening: double legged calf raises to warm up then seated single legged calf raises using 35kg weight. squat jumps x1 min. High knee steps and calf raise, forefoot march on toes and grapevine on toes x2x2 mins
Progressive Run (Flat road) 1:10:00  6.83 mi (10:15 / mi)
slept:8.0 shoes: Adidas
Progressive run. Started really slowly and increased pace about every 10 mins. Last couple of miles at half marathon pace and ended on 10 k pace for the last 3 mins.
Road Run Easy (flat road) 32:00  3.2 mi (10:00 / mi) +30m 9:43 / mi
Easy flat road run, really easy pace.
Easy/hill reps (Hill repeats) 1:15:00  5.8 mi (12:56 / mi) +120m 12:09 / mi
slept:7.0 shoes: Nike Structure 17
Easy run 30 mins, x6 hill repeats, 30 mins easy run. Weather warmer so much quicker to warm up. Completed on undulating trail so soft under foot. First three hill reps steady, then last three more effort without losing form. Great session, legs feeling strong. Very easy last 30 mins.
all weeks |