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Training Log Archive: g.foz.foster

In the 7 days ending Jan 30:

activity # timemileskm+m
  Road (75%+)4 5:03:09 40.31(7:31) 64.88(4:40) 450
  Off-road (75%+)3 4:43:53 34.29(8:17) 55.19(5:09) 2003
  S&C3 2:30:00
  Total10 12:17:02 74.61 120.07 2453

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Saturday Jan 30 #

9 AM

Off-road (75%+) 1:40:39 [1] 18.79 km (5:21 / km) +838m 4:23 / km
shoes: Scott Kinabalu RC Ultra

Easy 90'

Met up with Ricky for a do around Whinlatter.

Bitter wind but not too bad once you were moving. Good crack. Nice to get out and plans made for some sessions together.

Legs were good and pace / effort was dead easy.
5 PM

S&C 50:00 [3]

Strength

Warmed up with the ITB routine.

Squats: 3 x 6 @ 60kg
Deadlifts: 3 x 6 @ 30kg
Calf raises: 3 x 30 @ 60kg (slow and controlled)
Single leg squats: 3 x 6 @ 30kg
Bulgarian split squats: 3 x 6 @40kg
Cobra push-ups: 3 x 20 (all upper body work done between lower leg exercises)
Renegade rows: 3 x 16 @ 10kg ('8' per arm - better form with the lighter weight)

Friday Jan 29 #

11 AM

Road (75%+) 1:28:36 [3] 21.47 km (4:08 / km) +235m 3:55 / km
shoes: Hoka One One Carbon X

Moderate 60' w/ warm-up and strides

Same route as last Friday but with just myself for company. Weather pretty much ideal. Cool and with no real wind to speak of. Dodged the rain too, which was a bonus. First run sans gloves in around 2 months or so!

Felt very good throughout. No issues at all whilst running though I stuck on the more cushioned Hoka's due to a fair amount of tightness in the sole of my left foot that I just seemed to wake up with this morning.

Legs responded better to the strides this time around but still didn't feel great! Started the run with 12' easy to get the legs moving; sitting about doing this online teaching lark gets the legs a bit stiffer than they would otherwise be.

Thursday Jan 28 #

12 PM

Off-road (75%+) 1:20:40 [2] 16.47 km (4:54 / km) +458m 4:18 / km
shoes: Scott Supertrac RC

Easy 80'

Squeezed a run in between an early finishing class and over my dinner break. Just about made it back in time for my final class. Had to get it in earlier due to parent's evening - only two more of them to go!

Up into Beck Wythop and around the woods there for a turn. Felt good throughout. Legs clipping along nicely. Chanced a decent weather window too, only really getting rained on for the final couple of km's back along the road home.

Wednesday Jan 27 #

S&C 50:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / bodyweight Devil
Russian Twists - 3 x 40 @ 8kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video
4 PM

Road (75%+) 1:00:28 [1] 12.5 km (4:50 / km) +50m 4:45 / km
shoes: Scott Supertrac RC

Easy w/ diagonals

Out along into Braithwaite on the road, round some fields then on to the Braithwaite Institute for the diagonals. Felt a touch sluggish on those at 3-5k pace.

Returned home via a reverse of the way out. Took a few hundred metres for the legs to feel right again after the diagonals. Don't remember feeling like that after a session like this before.

Not knackered at all by any means but not all that much 'pep' in the legs as expected.

Tuesday Jan 26 #

5 PM

Road (75%+) 1:17:10 [1] 15.27 km (5:03 / km) +71m 4:56 / km
shoes: Adidas Adios Boost 3

Easy 60' w/ strides

Same same as yesterday pretty much. Out along the road and along the railway line for a few minutes before doubling back the way I'd come. Legs felt better than yesterday throughout.

Same feeling for the strides as yesterday too, really quick and light. That pain on top of my foot from weeks back has finally gone it seems. Winner.

Weather wasn't as grim as it first seemed. Got more of a soaking when it was a headwind but wasn't bothered anytime else.

Monday Jan 25 #

4 PM

Road (75%+) 1:16:55 [1] 15.64 km (4:55 / km) +94m 4:46 / km
shoes: Adidas Adios Boost 3

Easy 60' w/ strides

Got dropped off in Keswick then ran along the railway line for 20' or so before turning back and heading for home. Legs felt a bit heavy and all-in-all the run was a bit laboured but then when I started the strides...

...it felt like I'd be fired out of a cannon. Felt the best I think I've ever felt on those. Really light and strong. No idea where that came from given how so-so I had felt just a few minutes before.

Sunday Jan 24 #

10 AM

Off-road (75%+) 1:42:34 [1] 19.93 km (5:09 / km) +707m 4:22 / km
shoes: Scott Supertrac RC

Easy 1hr 45'

Got bailed on for the 3rd time this week for running partners. Must have shite crack.

Beautiful day out. Bit icy in the more sheltered areas and some fresh snow towards the high points but perfect conditions.

Felt a touch tired in the legs but generally really good. Up and around Whinlatter for a change with an eye on some good hills for the uphill tempo sessions coming up in a couple of weeks or so.
5 PM

S&C 50:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / bodyweight Devil
Russian Twists - 3 x 40 @ 8kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video

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