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Training Log Archive: Redmike

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Easy running4 4:03:01 37.0(6:34) 59.55(4:05)
  Moderate running1 54:12 9.0(6:01) 14.48(3:45)
  Cool down2 46:25 7.0(6:38) 11.27(4:07)
  Warm up2 45:58 7.0(6:34) 11.27(4:05)
  Fartlek1 34:23 6.0(5:44) 9.66(3:34)
  Running2 33:31 5.6(5:59) 9.01(3:43)
  Speed1 33:00 6.0(10.9/h) 9.66(17.6/h)
  Total11 8:10:30 77.6(6:19) 124.88(3:56)

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Saturday Oct 8, 2016 #

8 AM

Running (Leg loosener ) 15:00 [3] 2.0 mi (7:30 / mi)

Leg loosener

Felt awful but needed to get my legs moving and try and clear my throats and nose before travelling to Birmingham.

Felt tired and lack of energy no bounce in legs with hamstring on my right legs( behind knee ) is a little tight.
1 PM

Warm up (Warmup) 26:00 [3] 4.0 mi (6:30 / mi)

Easy warm up

Running around 6 stage course plus a bit extra trying to motivate my legs and breathing to work together.

Felt tired, no energy and tight hamstring behind knee
2 PM

Running race (National 6 stage) 18:31 [3] 3.6 mi (5:09 / mi)

2nd leg 6 stage

Felt rubbish from the off, the first mile drag of a hill felt like forever, had no bounce in my legs. Breathing was ok but full of snot and crap.

Just ran the race nothing more and just wanted to get round in a mind set that I didn't want to be there.

My hamstring behind my right night was hurting trying to stride out on the down hills. Over all its was a very bad day.

Think I was a round 30 seconds down on what I should be. Full of a cold though so in the grand scheme of things it was a good session with an average pace of 5:03 which is ok .

Cool down (Cool down) 25:24 [3] 4.0 mi (6:21 / mi)

Easy ish running

Sore / tight bottom of hamstring but felt ok once I got running.

Finished with some stretching. Was zonked after glands were swollen this morning and felt awful hopefully this will pass with a couple of easy days

Friday Oct 7, 2016 #

Easy running (Easy running ) 46:45 [3] 7.0 mi (6:41 / mi)

Easy running

Standard route, beehive, macron, a6, crown lane, crown, Chorley new road to co-op and home.

Last mile included 6 x 12 seconds strides.

Still bungee up, but feeling slightly better.

Right hamstring felt a little tight at the end, think it's something and nothing though.

Thursday Oct 6, 2016 #

6 AM

Easy running (Easy running ) 33:13 [3] 5.0 mi (6:39 / mi)

Easy running shake out

Ran to beehive, macron to motorway bridge, back to macron loop of middlwbrook, beehive and home.

Just ran nice and easy to clear my throat out and keep my legs ticking over.
6 PM

Fartlek (Fartlek) 34:23 [3] 6.0 mi (5:44 / mi)


Was going to run easy but started to feel alright mid afternoon, so decided to do 200s but on the road.

Ran beehive, macron, a6, crown lane, crown and home. Did 200 on (32 seconds) Hardish but not flat out (minute recovery easy ish running) x8.

Kept the ons in control and pretty relaxed, felt pretty good part from snotty.

Felt a lot better after the run in myself and breathing etc. Probably what I needed .

Wednesday Oct 5, 2016 #

6 PM

Moderate running (Easy / moderate ) 54:12 [3] 9.0 mi (6:01 / mi)

Easy / moderate run

Standard route but without GPS to run how I feel.
Beehive, macron, a6 to westhoughton, chew moor lane , lostock train station and up the hill Beaumont road, Chorley new road and home.

Still. It feeling myself and bringing bit of crap up but just seems to be at back of my throat.

Other than that It was a decent run, felt better than last night.

Tuesday Oct 4, 2016 #

6 PM

Warm up (Easy warm up) 19:58 [3] 3.0 mi (6:39 / mi)

Easy running

Warm up to the track beehive, macron, middlebrook loop and 2 laps of the track.

Strides and stretching.

Feeling rubbish tonight, started feeling rough today this afternoon. Just cold and snotty

Speed (Track ) 33:00 [4] 6.0 mi (10.9 mph)

Track session

4 X 800 with 1 minute recovery

1: 2:20 2:2:19 3: 2:20 4:2:20

5 X 600 with one minute recovery

All 1:39 -1:40

Decided against the 400s as I felt rubbish and felt like I was working harder than I should have been. Hopefully it's something and nothing. I could have ran the 400s but I took cautious route with the half being so close.
7 PM

Cool down (Easy cool down) 21:01 [3] 3.0 mi (7:00 / mi)

Easy cools down same route as warm up but opposite way.

Felt ok running home just ran easy .

Monday Oct 3, 2016 #

6 PM

Easy running (Easy running) 55:36 [3] 9.0 mi (6:11 / mi)

Easy/ moderate run

Standard route, beehive, macron, a6 to westhoughton, chew moor lane, lostock train station, up the hill Beaumont road to Chorley new road, to Horwich and home.

Finished off with 6x 12 second hill sprints .

Ran as I felt tonight and didn't clock watch, felt good and ran relaxed and enjoyed the run. Finished off with a lot of stretching.

Weathers changing more like winter had to wrap up tonight

Sunday Oct 2, 2016 #

Easy running (Esy running) 1:08:15 [3] 10.0 mi (6:50 / mi)

Easy running

Decided to do a bit off on the trails for a change especially as the weather was great.

Ran through Horwich, Lever park ave, Liverpool castle, around the reservoirs, up the street, up past bombing memorial (on road) back to sheep house and back to the reservoirs path same route back home.

Had a lte night and few beers last night as it was my brothers 40th, felt tired and a little ropey as im not used to drinking, but felt ok after the first few miles. just enjoyed the run.

Easy running (Easy runing) 39:12 [3] 6.0 mi (6:32 / mi)

Standard easy running route

Beehive, macron, A6, crown lane, crown and home, finished off with 6 by 12 second strides within the last mile.

Felt ok and just cruised round the run, hip/glute is feeling better, but still having to stretch and ice after a run. Does feel like its improving as the days go by.

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