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Training Log Archive: RHF

In the 7 days ending Jun 9:

activity # timemileskm+m
  Running7 9:35:21 56.0(10:16) 90.12(6:23)
  Yoga/Stretching/S&C3 2:40:00
  Cross Training 1 40:00
  Total9 12:55:21 56.0 90.12

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Sunday Jun 9 #

4 PM

Running hills 1:29:44 [4] 13.36 km (6:43 / km)
shoes: Inov-8 Parkclaw G280 Blue

Sandy Lane Hills: 8 6 4 2 (jog down recovery) + WU/WD
A bit tired post wedding but probably not as bad as last week. New niggle or discomfort is my left heel is sore - first felt it yesterday. First time I've done 3000m elevation in Cheltenham with 300m on a hike and 300-500m on the step machine.

Distances per rep March 23 vs today - exactly the same!
1.13
0.78
0.52
0.27

1.12
0.79
0.51
0.29

Saturday Jun 8 #

9 AM

Running 32:32 [3] 6.83 km (4:46 / km)
shoes: Mizuno Wave Inspire 18 2023 Ye

Pocket parkrun before Rosie and Dave's wedding
No Nicole as she was getting ready as a bridesmaid. Pleased that Olivia and Matt decided to do it. Quite a nice course actually. Very flat and by the river in places. Started thinking I felt tired and looking at my watch pretty early on!
10 AM

Cross Training 40:00 [2]

StepMaster at the gym
40 mins 2x Burj Khalifas
2005m elevation gain and 187 floors! Machine definitely over counting that. 16 steps per floor. 40 mins climbing outside is about 450-500m up.

Friday Jun 7 #

4 PM

Running 29:03 [3] 5.02 km (5:47 / km)
shoes: Asics GT-2000 10

Jog to the gym then halfway up the hill to cool down. Pretty good tester on tired legs. Particularly the downhill.

Yoga/Stretching/S&C 50:00 [1]

Gym
Warm up: 3 sets of 10 5kg counter balance + 5es DD to greatest stretch + 2x1 mins rowing
Strength: 4 sets of 8 squats 35 37.5 37.5 40 + 60s low plank (90s)
Accessory: 3 sets of 10 level 1 press ups + 10 12.5kg DB SL RDL
Accessory: 3 sets of 8 SL glute bridge 8kg + 30s ES side plank

Thursday Jun 6 #

6 PM

Running long 1:58:26 [3] 20.21 km (5:52 / km)
shoes: Inov-8 Parkclaw G280 Blue

More midweek miles and hills with James and Ben
Another wedding this weekend so getting back to back long runs in mid week. Trying out a George's Coros watch (thank you!) and some Scarpa trail running shoes.

Wednesday Jun 5 #

8 AM

Yoga/Stretching/S&C 50:00 [1]

3 PM

Running long 3:17:46 [3] 28.73 km (6:53 / km)
shoes: Inov-8 Parkclaw G280 Blue

Cleeve around to Leckhampton up and down
Nice to unplanned get exactly 1000m elevation. Feet sore in the parkclaws again, still annoying they're not as good as the old pair.
That felt tough! Post leading 12km OS Activity Day walk.

Tuesday Jun 4 #

6 PM

Running 1:18:33 [3] 10.63 km (7:23 / km)
shoes: Inov-8 Parkclaw G280 Blue

Hilly trails (effectively 3 climbs), 6 mins drills and strides and 8*12s hill sprints
A bit damp and got soaked last 2 mins. Nice to be out again on Leckhampton. It's felt a while since I did some normal running. A bit of tightness in my hamstrings and back after yesterday's gym session

Monday Jun 3 #

6 PM

Yoga/Stretching/S&C 1:00:00 [1]

Gym
Warm up: 3 sets of 5 DD to pigeon + 20kg BB good morning+ 2x1 mins rowing
Strength: 4 sets of 5 deadlifts 57.5 69 62.5 65 + 30 dead bugs. (90s recovery with 45s calf stretch)
Accessory: 3 sets of 10 7.5kg DB bicep curls and shoulder press (90s with 45s bent leg calf stretch)
3 sets of 8 7.5kg DB box step ups + 30 seated 7.5kg (60s with band ankle exercises)

Running warm up/down 29:17 [2] 5.34 km (5:29 / km)

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