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Training Log Archive: Redmike

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Easy running6 4:15:58 39.0(6:34) 62.76(4:05)
  Moderate running2 1:39:43 17.0(5:52) 27.36(3:39)
  Unspecified2 1:23:32 14.0(5:58) 22.53(3:42)
  Cool down2 44:19 6.76(6:33) 10.88(4:04)
  Warm up2 42:14 6.58(6:25) 10.59(3:59)
  Home circuits1 35:00
  Fartlek1 19:00 3.59(5:18) 5.78(3:17)
  Total14 9:39:46 86.93(6:40) 139.9(4:09)
averages - sleep:8.8

» now

Saturday Sep 24, 2016 #

9 AM

Moderate running (Moderate with speed.v) 41:25 [3] 7.0 mi (5:55 / mi)

Decided to run how I felt this morning but introduce speed variations if the hip was ok. It was and felt pretty good.

Standard route, beehive, macron, A6, crown lane, crown, lever park, dry field lane, to millstone.

Hip felt fine on the speed variations and was averaging my 5k pace and felt comfortable.

Friday Sep 23, 2016 #

5 AM

Easy running (Easy running) 42:06 [2] 6.0 mi (7:01 / mi)

Easy running

Different to the plan due to a really tight hi/glute causing a little discomfort.

Decided to run easy and ease in to a run this morning and see how the hip/glute reacts.

ran standard route beehive, macron, A6, crown lane, crown and home.

felt ok, little discomfort felt when running on any down hills, just feels like discomfort form a niggle not an injury as such. I think it may be piriformis, ive had it before when I first came back and generally can resolve it through stretching. Will keep my eye on it and run easy again tonight and see how it is.

Thursday Sep 22, 2016 #

6 AM

Easy running (Easy running) 39:20 [3] 6.0 mi (6:33 / mi)

standard easy route

Beehive, macron, A6, crown lane, crown and home.

Finished with strides within last mile.

Hip/glute felt right at these art but ease after a mile or so.

Felt pretty good opening up on the strides.
6 PM

Warm up (Warm up ) 21:43 [3] 3.58 mi (6:04 / mi)

Warm up

Easy/ moderate warm up, Chorley new road, crown, scholes bank, millstone, Adlington to the canal.

Strides and stretching.

Hip/ glute still within the first mile and half but came good when warmed up.

Fartlek (Fartlek) 19:00 [3] 3.59 mi (5:18 / mi)

Fartlek down the canal

1 min @5k pace 1 min roll off moderate pace

So 10 hard mins and 9 moderate - felt tired on first minute but that's always the case on these session, started to feel good on the 3rd and really strong and no issues with glue/ hip all. Doesn't seem to bother me when at good pace.

Was clocking at around 4:50-4-57 pace for my ons which I'm happy with.
7 PM

Cool down (Easy cool down) 24:08 [3] 3.76 mi (6:25 / mi)

Easy cools down

Bottom road back from Adlington, A6, crown lane, mason street, aldi, Chorley new road and home.

Hip/gluten became a little tight towards the end but felt better after some stretching after.

Sorry Martin but I ballsed up with my training day, I was rushing Thai morning and looked at the plan on my phone rather that my print off and have only teased I was running Friday's sessions and not Thursday's .

Wednesday Sep 21, 2016 #

6 AM

Easy running (Easy running ) 38:21 [3] 6.0 mi (6:24 / mi)

Easy running

Standard run flatish, beehive, macron, A6, crown lane, crown, and home finished with 6 X 12 seconds strides.

Felt good this morning, legs a little stiff from track last night but nothing major. Just enjoyed the run.
6 PM

Easy running (Easy running) 38:12 [3] 6.0 mi (6:22 / mi)

Easy running

Same as this morning, felt good apart from last mile and my hip was slightly sore, think it's something and nothing but will stretch it out tonight.

Didn't bother with any strides tonight, don't want to risk anything with my hip. Will see how it is after icing, had something similar before think it's nothing major.

Tuesday Sep 20, 2016 #

Cool down (Cool down) 20:11 [3] 3.0 mi (6:44 / mi)

Cool down

Easy running back home, opposite direction of warm up.

Felt nice and relaxed, finished off with some stretching.

Happy with tonight's session especially with how relaxed I felt.
6 AM

Easy running (Easy running) 39:07 [3] 6.0 mi (6:31 / mi)

Easy running

Standard route beehive, macron, A6, crown lane, crown and home.

6 X 12 seconds strides within last mile. Felt good this Am!
6 PM

Warm up (Warm up) 20:31 [3] 3.0 mi (6:50 / mi)

Standard route to track

Beehive, lap of middlebrook and 2 laps of the track.

Finished with strides and stretching.

Felt pretty good tonight, just cruised around nice and easy warm up.

Unspecified (Threshold) 45:00 [3] 8.0 mi (5:37 / mi)

Threshold session

6 X 2k 90 seconds recovery @ 5:15 pace

Sessions times:

1. 6:28
2. 6:26
3. 6:27
4. 6:28
5. 6:26
6. 6:26

Felt very comfortable tonight And very relaxed, happy with the session and reduced the recovery as I needed to be home asap after session.

Left quad was a little stiff on ten last rep, however felt fine after I stretched it off.

Monday Sep 19, 2016 #

6 AM

Easy running (Easy running ) 58:52 [3] 9.0 mi (6:32 / mi)

Easy running

Standard route underlating beehive, macron, a6 westhoughton, chew moor lane, lostock train station, Beaumont road, Chorley new road and home.

Finished off with 6 X 12 seconds worth of strides.

Left quad felt right this morning but warmed up nicely. Think it's because my foot hate has slightly change due to my blister (which is now clearing up) .
7 PM

Home circuits (Home circuits) 35:00 [3] 0.0 mi

Home Circuits

40 X press ups
20 X double leg squats
40 X mountain climbs
40 X leg waggles
12 X stomach crunches
12 X hamstring flicks (each leg)

3 X 10 single legs (each leg)
Also other exercises as sent through on email, forgotten the names of the exercises.

All exercises by 3 sets .

Sunday Sep 18, 2016 #

8 AM

Moderate running (Moderate run) 58:18 [3] 10.0 mi (5:50 / mi)

Moderate run

Beehive, macron, A6 to westhoughton, four lane ends, St. Helens road, Bolton town centre, town hall square, Chorley old road to queen park.

Conditions are we're perfect and felt great this am still suffering with blister but after taping don't even feel it. Felt really strong today and was working to slow down. Grey feeling after a tough run yesterday .
5 PM

Unspecified (Easy running ) 38:32 [3] 6.0 mi (6:25 / mi)

Easy running

Took this afternoon run as a cruising run and just enjoyed the easy trails around Liverpool caster lower barn and home. Enjoyed the run and sun .

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