Training Log: Urban
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 3:54:53|| 28.21||(8:20)|| 45.4||(5:10)|| 813|
| ||Total||6|| 3:54:53|| 28.21||(8:20)|| 45.4||(5:10)|| 813|
Running warm up/down (Warm Up) 17:38 2.81 km (6:17 / km) +23m 6:02 / km
ahr:101 max:112 shoes: Mizuno Wave Ascend 6 Blue
Running race (Trail) 20:22 4.64 km (4:23 / km) +32m 4:14 / km
ahr:134 max:144 shoes: Mizuno Wave Ascend 6 Blue
Humber Bridge Country Park - Park Run
Again, pretty pleased with how that went :)
No reaction from R.Quad / Knee - prob. down to a good Physio session last night.
R.Calf very tight again during latter stages of race and straight afterwards - guessing it will settle down in 2 to 3 days again.
Running warm up/down (Warm Down) 12:34 2.28 km (5:31 / km) +12m 5:23 / km
ahr:112 max:122 shoes: Mizuno Wave Ascend 6 Blue
Running (Road / Trail mix) 29:25 5.92 km (4:58 / km) +47m 4:47 / km
ahr:109 max:122 shoes: Wave Ascend 8 Purple - 2
2 x loops - Market Place - Golf Course, anti-clockwise.
Apres-run and R.Quad area a little uncomfortable :(
Running long (Trail) 1:00:34 11.36 km (5:20 / km) +271m 4:46 / km
ahr:115 max:129 shoes: Mizuno Wave Ascend 6 Orange
L O N G run! Well, it was at the pace I managed to achieve!
Diamond Cottage / Drewton Dale - originally intended to opt for the standard 12km flat road run but it was such a nice afternoon - v.bright and sunny, so decided probably nicer to go off-road.
Took the softer option of N. off Beverley Road, but had a bail out plan if required - turn at Diamond Cottage bench - option 1, turn R. on the road off the top of Drewton Dale - option 2 - then that would give a sub-option of doing (or not) the Golf Course loop to finish.
As it happens I was pleasantly surprised to hit DC bench in 26:28 - so I thought - worse case 4 to 5 minutes(**) extra for the (longer return) home - a (fairly) comfortable 57-58 minutes or there-abouts.
Ooops - haven't factored in that I'm lacking any sort of endurance fitness a.t.m.!
Return split 34:05 .....oh dear! Needless to say .....VERY TIRED now :(
Still - sets another benchmark! :)
** Looking at previous runs it's a good 6 minutes extra for the second loop home!
Running (Trail) 30:47 6.01 km (5:07 / km) +149m 4:34 / km
ahr:113 max:123 shoes: Wave Ascend 8 Purple - 1
Beverley Clump - recovery run
Running (Trail) 35:22 7.17 km (4:56 / km) +170m 4:25 / km
ahr:120 max:133 shoes: Adidas Kanadia TR7 Army Green/
ORE - what a difference 8 weeks makes (lol)
Pre-injury this time would have been cruising / felt pretty good, but a.t.m. it's - that was hard work!
Secret aim was 35 so mid-point at 18:11 meant a strong return would hit around 35, otherwise holding my own would put it at 35:22.....
as it happened I felt fairly good (considering!) but it just shows the fitness lost to feel pretty good (relatively) and only scrape a negative split just about on par...... a way to go then!
Running (Trail) 28:11 5.22 km (5:24 / km) +109m 4:53 / km
ahr:114 max:134 shoes: Wave Ascend 8 Purple - 3
1 x Full (Reverse) Loop of Little Wold.
Need to get this recovery / back to fitness routine right!
This should have been the run I did yesterday to recover from Park Run - at least until I get my fitness back!
Several recovery mistakes -
Doing 2 x runs on holiday - even though only 15 minutes "easy" morning run - shouldn't really have done them - too much strain on the body while trying to build-up gradually / recover properly every other day.
Not running recovery after Park Run - poor judgement! At present the body needs a "good" recovery day - easy / short run, not the punishment of Brantingham Top Stile - what was I thinking!
In hindsight, Deck Running wasn't good for me - L. Hamstring pull (slight / minor) / Quads tight (not overly so) / niggle on R.ankle - all from trying to do too much too soon :(
Also - R. Calf has slight "pull" / discomfort after Park Run - it use to be confined to post-10k races but now looks as though even 5k efforts (races) are going to take their toll on that particular "niggle" - investing in some "good" (long) compression socks - hopefully that will sort it - I'll have to try racing in them too - if it works then I may splash out on some fancy CompressSport jobbies! :)
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