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Training Log Archive: g.foz.foster

In the 7 days ending Nov 7:

activity # timemileskm+m
  Off-road (75%+)6 6:50:09 43.76(9:22) 70.42(5:49) 1791
  S&C7 2:55:00
  Total13 9:45:09 43.76 70.42 1791

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Saturday Nov 7 #

8 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
1 PM

Off-road (75%+) 1:10:36 [1] 13.73 km (5:09 / km) +316m 4:37 / km
shoes: Scott Supertrac 2.0

Easy 70'

Mine track then looped back on the trod that runs higher along the hill parallel to it.

Good run, not done that route in a while so was nice to be out on it again.

Knee was all good throughout. Took the downhill a bit easier than I might normally have to protect it a bit more.

Friday Nov 6 #

7 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
9 AM

Off-road (75%+) 1:37:25 [1] 11.28 km (8:38 / km) +603m 6:49 / km
shoes: Scott Supertrac 2.0

Easy run / walk 90'

Met up with a mate for a very steady run / walk round some of the lower Coledale fells.

Out on the miner track then a walk up to Scar Crags and a very easy trot off - they weren't much of a runner so all steady away. Knee felt good on the fells. Went a bit harder on some short sections of descent to see how it was holding up - seemed completely fine.
3 PM

Off-road (75%+) 1:01:56 [1] 10.47 km (5:55 / km) +232m 5:20 / km
shoes: Scott Kinabalu RC Ultra

Easy 60'

Ran with Esther for the first and last couple of km's. Same route as the last couple of days, along the mine track and back.

Knee felt fine after the walk / run earlier on. Did a thorough warm-up of Jane Fonda's and single-leg medicine ball squats beforehand too.

Thursday Nov 5 #

5 PM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg

Wednesday Nov 4 #

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
5 PM

Off-road (75%+) 1:01:19 [3] 12.23 km (5:01 / km) +212m 4:37 / km
shoes: Scott Kinabalu RC Ultra

Easy 60'

Was worried as my knee felt tight during the day but nothing a few Jane Fonda's couldn't fix.

Same route as yesterday. No issues at all with the knee throughout.

Tuesday Nov 3 #

6 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
4 PM

Off-road (75%+) 1:02:35 [1] 12.06 km (5:11 / km) +218m 4:46 / km
shoes: Scott Kinabalu RC Ultra

Easy 60'

Leg felt fine throughout save for a tiny bit of tightness on the final run in home (last 500m or so). Nothing significant or worrying.

Out along the miner track and back, as per usual. Really cold evening though.

Monday Nov 2 #

6 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg

Sunday Nov 1 #

7 AM

S&C 25:00 [1]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
4 PM

Off-road (75%+) 56:18 [1] 10.65 km (5:17 / km) +210m 4:49 / km
shoes: Scott Supertrac RC

Easy 50'

Same route as yesterday without as much of a run up the mine track as the wind was fucking ridiculous.

Knee was tight from the off, despite doing the warm-up routine for the ITB prior to setting off. Good news, I guess, is that the tightness never escalated; I'd have turned back as soon as it had. Instead it remained 'there' but without being a hinderance at all to the running, more slightly uncomfortable if anything.

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