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Training Log Archive: rc75

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running7 10:17:00 53.0(11:38) 85.3(7:14) 3805
  Strength and Conditioning1 17
  Total8 10:17:17 53.0 85.3 3805
  [1-5]7 10:17:00
averages - sleep:6.8 rhr:57 weight:75.9kg

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Sunday Feb 21 #

7 AM

Running long 4:27:00 [3] 27.9 km (9:34 / km) +2610m 6:31 / km
ahr:132 max:152 slept:5.45 weight:76.5kg shoes: Xtalon 212

Out after just coffee, fuelling on the run. ~850cals, 500ml.

Bit of a convoluted route to get some ascent in - Slackdhu, Dumfoyn, Dumgoyne, Distillery, Earls Seat .. then reversed, ending on Slackdhu again. Ground pretty squelchy and had a hard time staying upright on some descents, landed on arse a few times getting down Dumgoyne - don't feel like I'm descending well generally. Knees didn't appear to like the descents either, bit sore at the end of long downs .. no pain climbing after though.

Aimed to keep it easy but HR way up on some of the climbs, even just walking. Still, finished feeling pretty good.

Saturday Feb 20 #

8 AM

Running (Easy) 48:00 [1] 7.5 km (6:24 / km) +174m 5:44 / km
ahr:110 max:126 slept:7.5 weight:76.7kg shoes: Merrell Baretrail

Back around the same Gowkstane loop for the umpteenth time this week, with Kellen. Right foot and ankle a bit sore but eased, left knee still pain free - should investigate some exercises for it but don't think I need to be so conservative with training any more, change of shoes could have been all that was needed to remedy it?

Friday Feb 19 #

6 PM

Running (Easy) 50:00 [1] 7.5 km (6:40 / km) +168m 6:00 / km
ahr:111 max:140 slept:8.5 weight:76.6kg shoes: Salomon Sense Flow 9s

Short Gowkstane loop with Kellen. Still got some mild cold symptoms, felt a bit more work than it should have done. Knee fine, assortment of other minor aches.

Elevated HR due to needing to push past dick dog.

Thursday Feb 18 #

Note
slept:7.5 (sick) (rest day)

Woke with a terrific headache and some other low-level cold symptoms. Idly thought about an easy run until about mid afternoon when decided to write it off.

Total sugar overload on chocolate, biscuits and cake instead. Felt pretty sick.

Wednesday Feb 17 #

6 PM

Running (Easy) 49:00 [1] 7.6 km (6:27 / km) +165m 5:49 / km
ahr:108 max:123 slept:7.5 weight:75.2kg shoes: Salomon Sense Flow 9s

Easy Gowkstane loop with Kellen, once I'd got some mojo together, bit of a shit day at work. No pain from left knee, which is encouraging; right ankle a bit off.

Tuesday Feb 16 #

7 AM

Running (Easy) 51:00 [3] 8.0 km (6:23 / km) +170m 5:46 / km
ahr:107 max:121 rhr:57 slept:5.25 weight:75.3kg shoes: NB Nitro

Easy short Gowkstane loop; all good, managed to keep to fat burn HR without any walk breaks at all.
5 PM

Running (Easy) 1:27:00 [3] 13.2 km (6:35 / km) +263m 6:00 / km
ahr:111 max:123 shoes: VJ XTRM

WHW, Mugdock, Gowkstane. Easy, but left knee a bit painful again; probably overuse injury, need to cutback to try and let it recover.

Monday Feb 15 #

5 PM

Running tempo 1:05:00 [4] 13.6 km (4:47 / km) +255m 4:22 / km
ahr:147 max:164 rhr:57 slept:6.25 weight:75kg shoes: VJ XTRM

Gowkstane and Mugdock loop. Not sure what I was doing here, really. Headed out fancying something a bit quicker but then just caned it without giving much thought to what I was trying to achieve. Felt good though, especially uphill, seemed to have quite a bit of oompf. Maybe a similar session keeping to a threshold pace HR would be better, take a bit less out of me.

Minor peril with headtorch flashing low battery about 5 miles from home. All good though after running a couple of miles in near darkness.
8 PM

Strength and Conditioning 17 [0]

Added an extra set. Tough but good.

3 sets: 30s on, 15s off, 60s rest between sets
- mountain climbers
- hip lifts
- bird dogs
- iron mikes, knees bent
- shoulder taps
- Russian twists

Finish with 1 min plank.

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