Training Log Archive: RichieRIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
9 AM
Running (Specific endurance) 2:42:47 [4] 37.67 km (4:19 / km) +217m 4:12 / km
Easy 20' to warm up, then 30km at 3:45/km aiming for about 1:52 for this. Ended up doing 1:53.43, which wasn't too bad really given the strong headwind I had for about 10 miles and a few more hills than I expected. One really slow mile (7 mins+) didn't help but that was after about 19 miles and up the biggest hill. Kept going right up to the 30km, but was then stuffed during the easy warm down and ended up walking most of it as it was still into the wind and uphill. All in all quite pleased with the run. There was no hiding from the wind today.
Saturday Feb 25, 2017 #
10 AM
Running (Hill sprints) 1:16:23 [2] 14.31 km (5:20 / km) +203m 4:59 / km
Easy run with 8 x 20 seconds hill sprints in the middle. No problems.
Thursday Feb 23, 2017 #
9 AM
Running (Moderate ) 1:21:54 [3] 20.01 km (4:06 / km) +78m 4:01 / km
Moderate pace run in very strong winds, felt ok, no problems.
Wednesday Feb 22, 2017 #
7 PM
Running (Easy) 53:02 [2] 11.43 km (4:38 / km) +42m 4:33 / km
Easy run after work with strides to finish. No issue with hamstring during the run or the strides, but it aches a bit after. Seems to be some fascial adhesion.
Tuesday Feb 21, 2017 #
11 AM
Running (Easy) 1:00:00 [1] 13.07 km (4:35 / km) +14m 4:34 / km
Easy run, no issues.
12 PM
Running (Technical exercises) 14:02 [2] 1.3 km (10:48 / km)
Technical exercises x 3. Some tightness in left hamstring during high knees, butt kicks and a-skips, but not so bad as to stop me doing the drills.
Monday Feb 20, 2017 #
1 PM
Running (Easy) 1:03:00 [2] 14.56 km (4:20 / km) +21m 4:18 / km
Easy run out and back on canal path. Felt ok, usual after race feeling. Foot ok today after being sore yesterday. Back of the left knee still feels a bit tight.