Training Log Archive: redriderIn the 7 days ending Mar 17, 2019:
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Sunday Mar 17, 2019 #
Running 2:04:00 [3] 25.0 km (4:58 / km) +96m 4:52 / km
Long steady run in Ballincollig. Stopped a few times to stretch the calf but it was quite alright. Legs were pretty tired and empty at the end and started to stiffen. 25k definitively the upper limit at the moment.
Saturday Mar 16, 2019 #
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Running tempo 21:00 [4] 5.0 km (4:12 / km) +30m 4:05 / km
Ballincollig parkrun. Took it quite gently but great to be back! :) Weather was absolutely horrible. Rain and strong wind but enjoyed enormously just to take part :)
Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
Warm down with Nicola :)
Swimming 10:00 [1] 0.5 km (20:00 / km)
Friday Mar 15, 2019 #
Note
(rest day)
Thursday Mar 14, 2019 #
Running tempo 1:00:00 [4] 12.14 km (4:57 / km)
5k at about 4:30 pace and 3x1k at 4:15 pace. Calf not fully recovered yet, so taking it quite cautiously. Afraid to do longer than 5k continuous running. Also not fully recovered from flu either.
Strength 45:00 [2]
Strength at gym including 3x15x20kg eccentric calf raises, 3x10x20kg single leg heel raises, 3x15x20kg sitting calf raises, 3x15x20kg deep squats, 3x15x20kg step ups, 3x15x20kg single leg squats, 3x20x20kg lunges, 3x10x20kg single leg dead lifts, 3x15 hamstrings on swiss ball, core exercises.
Wednesday Mar 13, 2019 #
Trail running 1:12:00 [2] 12.15 km (5:56 / km) +47m 5:49 / km
Easy peasy trail run in Ballincollig :)
Tuesday Mar 12, 2019 #
Running intervals 1:00:00 [4] 11.0 km (5:27 / km)
4x1600m intervals at about 4:10 pace with 2min jog recoveries. Calf was ok. Splits 6:42, 6:37, 6:32, 6:39.
Monday Mar 11, 2019 #
Cross training warm up/down 15:00 [1]
Running (treadmill) 42:00 [2] 8.0 km (5:15 / km)
Progressive 8k on treadmill. First very easy, then gradually a little faster. Last kilometre at 4:00 pace :)
Strength 45:00 [3]
Strength at gym including some jumps and explosive strength. 3x15x15kg heel raises, 3x10x15kg one leg heel raises, 3x15x15kg soleus exercises while sitting on a bench, 5x box jumps up, 5x box jumps down, 5x series of box jumps up-down-up-down, 20x step ups with a hop, 3x20x15kg step ups with a bar, 3x10x15kg deep squats, hamstrings with a swiss ball, single leg deadlifts 3x10x15kg, kettle bell swing, push-ups, core exercises.