Training Log Archive: Hoog94In the 7 days ending Oct 1, 2016:
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Friday Sep 30, 2016 #
6 PM
Running 36:01 [3] 6.6 km (5:27 / km) +148m 4:54 / km
ahr:148 max:171 rhr:60 shoes: Montrail Fluidflex
Half an hour with Zanthe getting psyched up for the relays
Thursday Sep 29, 2016 #
2 PM
Sports Massage 30:00 [0]
Physio wiggled my ankle bones back into place - didn't even know they were in the wrong place...
7 PM
Sports Massage (strength and Conditioning) 45:00 [0]
Saw Issy for a little bit of work on my legs before the weekend
Wednesday Sep 28, 2016 #
Strength (Strength and Conditioning) 5:00 [2]
Not sure 5mins counts but we'll go with it...
2 PM
Sports Massage (Strength and Conditioning) 1:00:00 [0]
Ouch.
6 PM
Running 24:00 [2] 4.0 km (6:00 / km) +68m 5:32 / km
ahr:135 max:158 shoes: Montrail Fluidflex
Very gentle jog round the field to test the ankle.
Tuesday Sep 27, 2016 #
7 PM
Running intervals (Coaching - Speed) 1:36:55 [4] 12.8 km (7:34 / km) +206m 7:00 / km
ahr:150 max:186 rhr:60 shoes: Montrail Fluidflex
Montrail gave me some shoes to try - the Fluidflex.
Session tonight was drills, warmup and then 4x1k race pace on the trails, warm down. 2 of the reps were slightly up and the other 2 were slightly down. Legs felt fine and managed to keep fairly similar paces (i think?). Ankle feeling a bit weak so will watch it for the rest of the week so i don't make it too painful for Sunday!
Session tonight was drills, warmup and then 4x1k race pace on the trails, warm down. 2 of the reps were slightly up and the other 2 were slightly down. Legs felt fine and managed to keep fairly similar paces (i think?). Ankle feeling a bit weak so will watch it for the rest of the week so i don't make it too painful for Sunday!
Monday Sep 26, 2016 #
5 PM
Running 31:49 [2] 5.0 km (6:22 / km) +122m 5:40 / km
ahr:143 max:152 rhr:60 shoes: Inov8 X-Talon 212
Gentle jog out with Joe. Trying to keep it reaalllly steady.
Sunday Sep 25, 2016 #
Cycling 50:47 [3] 15.8 km (3:13 / km) +220m 3:00 / km
ahr:131 max:166
Shaking out the legs with Jihanna on the bike. Legs got going after about half an hour.