In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Easy run | 3 | 3:50:47 | 27.19 | (8:29) | 43.76 | (5:16) | 131 | | | | |
| Turbo | 3 | 3:16:21 | 0.1 | (32:42:42) | 0.16 | (20:19:34) | | | | | |
| Offroad hills | 2 | 2:52:24 | 17.12 | (10:04) | 27.55 | (6:15) | | | | | |
| S&C | 2 | 1:30:00 | | | | | | | | | |
| Steady Run | 1 | 59:38 | 8.69 | (6:52) | 13.98 | (4:16) | | | | | |
| Total | 11 | 12:29:10 | 53.1 | | 85.46 | | 131 | | | | |
1 PM
Easy run 40:12 [2] 5.15 mi (7:48 / mi)
shoes: Saucony Endorphin Speed 2
Easy run during lunch time- enjoyed getting fresh air. Ankle feels pretty normal now.
7 PM
Turbo 1:00:00 [3] 0.0 mi
15.76miles
joined a group training ride. Tempo efforts at 190watts 115rpm: legs felt fresh afterwards, was good to have high cadence.
4 PM
S&C 45:00 [1] 0.0 mi
Rehab routine
7 PM
Offroad hills 1:05:17 [3] 8.27 mi (7:54 / mi)
shoes: Saucony Endorphin Speed 2
Ran with Dave, Adrian and Mike around Dunham loop. Ran some tempo efforts uphill: felt strong, ankle was sore to start with, but felt ok most of the run. Had to work today until 4pm so decided to run with my friends
8 AM
Turbo 1:03:00 [2] 0.0 mi
17.33 miles. 490m
Right ankle was a bit sore, but did not affect the turbo session
8 PM
Easy run 44:31 [2] 6.02 mi (7:24 / mi)
shoes: Saucony Endorphin Speed 2
Ran mostly on grass around Brooklands sports field. Ran well, ankle was a bit sore, but as I warmed up seemed to feel fine
9 AM
Offroad hills 1:47:07 [2] 8.85 mi (12:06 / mi)
shoes: S-lab Ultra 3 2nd pair
Ran with Dave on hilly circuit around Hayfield. Ran well, but managed to roll my ankle at 6 miles. My rfight ankle made a loud click, hurt loads. Stopped for 30s, but ran ok afterwards. It's bit sore to tough, looks slightly swollen, but thinks its ok
8 PM
Turbo 1:13:21 [3] 0.1 mi (12:13:12 / mi)
18.74miles, 700m climb
ankle felt ok riding, worked hard, lot of climbing, really enjoyed it
10 AM
Easy run 2:26:04 [3] 16.02 mi (9:07 / mi) +131m 8:54 / mi
shoes: Hoka X WHITE/BLUE
I was out with work last night, left my car in Newton-le-Willows. Collected car in the morning and ran nearby at Pennington Flash: it was mostly on trails, although pretty flat. First 10 miles was fine, but trail got a bit muddy, the Hokas were not ideal! ran a bit further than I wanted to, but felt fine, legs didn't feel sore.
4 PM
S&C 45:00 [1]
Did rehab routine. Increased weight on hamstring curls to 32kg each leg
12 PM
Steady Run 59:38 [3] 8.69 mi (6:52 / mi)
shoes: Saucony Endorphin Speed 2
Ran during lunch hour. Ran steady, wanted to see how I felt running at a decent pace. Ran well within myself, most miles 6:40 pace, no issues, felt strong.
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