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Training Log Archive: Redmike

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Moderate running5 3:46:21 37.5(6:02) 60.35(3:45)
  Easy running1 1:02:43 10.0(6:16) 16.09(3:54)
  Cool down2 46:09 3.0 4.83
  Home circuits1 45:00
  Warm up2 44:09 6.97(6:20) 11.22(3:56)
  Running1 37:00 6.5(5:42) 10.46(3:32)
  Fartlek1 29:30 5.5(5:22) 8.85(3:20)
  Hills1 22:15 3.0(7:25) 4.83(4:37)
  Total11 8:33:07 72.47 116.63

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Saturday Oct 22, 2016 #

Warm up (Warm up) 25:45 [3] 4.0 mi (6:26 / mi)

Easy warm up

Chorley new road, crown, scholes bank, to motorway bridge and back to bobs brew fields.

Strides and stretching

Fartlek (Xc Fartlek) 29:30 [3] 5.5 mi (5:22 / mi)

Xc fartlek

Around the feilds on bobs brews pretty flat but very boggy.

Session: 8 mins, 6 mins, 4 mins, 2 mins @ 10k pace with 3 minute rolling recovery at approx 6 minute miling.

First 8 mins was at 5:15 pace with the rest at 5:05, was hard and very boggy especially the 8 minute loop but was a great session and I enjoyed it, as much as you can in mud, rain and wind.

Cool down (Easy cool down) 26:04 [3]

Easy cool down

Same as the warm up but opposite way around, felt pretty good. Hamstring was all ok and it was first xx session of the season so it's walkways tough transferring speed on xc getting used to the mud.

Friday Oct 21, 2016 #

5 AM

Moderate running (easy / moderate) 54:32 [3] 9.0 mi (6:04 / mi)

Easy to moderate pace

Normal winter route on roads

Beehive, Macron. A6 to Westhoughton, chew moor lane, past Lostock station on to Beaumont road, up to Chorley new road, along Chorley new back home.

Felt pretty good this morning, legs felt a little tired from hills last night, but I took the first mile and a half pretty easy and then I just cruised round.

No affects on the hamstring form the hill reps, which is all good.

Decided to have a massage every two weeks with doing decent milage, prob help a lot with niggles etc.

Thursday Oct 20, 2016 #

6 AM

Moderate running (Easy / moderate ) 36:05 [3] 6.0 mi (6:01 / mi)

Easy to moderate running

Beehive, loop of middlebrook, police station, past scotts, motorway bridge and back the same way.

Felt pretty good today let myself relaxed and cruised round. Probably best I have felt for a while. Still feeling unfit. Weird really
6 PM

Warm up (Warm up) 18:24 [3] 2.97 mi (6:12 / mi)

Easy ish warm up

Chorley new road, crown, scholes bank, dryfield lane, lever park avenue, crown, through Horwich, church street, mill lane to foxeholes.

Stretching and strides.

Hills (Hill session ) 22:15 [3] 3.0 mi (7:25 / mi)

Hill session

6 X 30 seconds with 2 mins (approx) jog/ walk recovery

All bang on 31 seconds to manor road turning, approx 8 % gradient .

3 X 1 minute hill reps with easy jog / walk recovery .

Felt good tonight but graft d my arse off, I could t manage he 4th 1 minute due to the lactate and I felt really faint from trying so hard. Didn't feel my hamstring at all which is he most important part of the session.

I'm chuffed with he session too because I was hitting he same distance on the one minutes as I was in the summer when I was running really well on the hills .
7 PM

Cool down (Cool down) 20:05 [3] 3.0 mi (6:42 / mi)

Easy cool down

Mill lane, church street, lee lane, crown, Chorley new road, Victoria road, to Arkwright street and home.

Just relaxed and flushed the lactate out of my legs.

Lots of stretching after the run, much needed.

Wednesday Oct 19, 2016 #

6 AM

Moderate running (Easy / moderate ) 55:45 [3] 9.0 mi (6:12 / mi)

Easy / moderate running

Back to the winter route, beehive, macron, A6 to westhoughton, chew moor lane, lostock train station, up Beaumont road, Chorley new road to horwixh and home.

Felt ok this morning, for some reason I feel
Unfit even though I'm not, just cruised this morning, couldn't slightly feel my hamstring when running down hill, no pain or discomfort but feel something, didn't affect me in anyway .

Tuesday Oct 18, 2016 #

6 AM

Moderate running (Easy / moderate running) 37:27 [3] 6.5 mi (5:46 / mi)

Easy / moderate running

Winter route, chorley new road, past Beaumont road to markland hill church and back the same way, underlating route.

Very wet and windy this morning.

Felt achey form the home gym session last night, however I did not feel anything from the hamstring.

I ran within myself and never pushed the pace once, didn't even look at my watch as it was too dark.

Hoping im over the hamstring and ready to hit the session again towards the end of the week.
7 PM

Running (Running) 37:00 [3] 6.5 mi (5:42 / mi)

Bit of a session to try the hamstring

Been feeling good all day and decided to put something in to my legs to test it.

One mile at moderate pace then I increased to a fast but controlled pace and held it for 4.5 mile followed by a mile
Warm down.

Averaged 5:28 for the 4.5, felt OK achy from
My home circuits last night but no hamstring issues. Bit of a relief really, have been worried of late, but I'm stretchjng lots and using a hot water bottle to warm
The muscle through.

Hopefully be back doing proper session now, will run easyish tomorrow and hope to do a mother session Thursday if everything is good.

Monday Oct 17, 2016 #

Home circuits (Home circuits) 45:00 [3] 0.0 mi

Home Circuits

3 X 30 press ups
3 X 30 tricep dips
3 X 40 leg waggles
3 X 40 alternate medics ball stomach crunches
3 X 10 (either side) plank with high knees (as emails)
3 X 1 minute plank
3 X 10 (each legs) hamstring curls
3 X 18 plank on ball with knee raises
3 x 10 bridges
6 PM

Moderate running (Moderate running ) 42:32 [3] 7.0 mi (6:05 / mi)

Moderate running

Started off easy and slowly picked the pace up not intentionally just ran how I felt. Again no real discomfort or pain, but could feel a little something but nothing bad.

Feel like things are heading in the right direction, lots of stretching before and after.

Route tonight, beehive, lap of middlebrook, up to motorway bridge and back same way via police station and back
Middlebrook road.

Sunday Oct 16, 2016 #

8 AM

Easy running (Easy / moderate running) 1:02:43 [3] 10.0 mi (6:16 / mi)

Easy / moderate

Beehive, ox hey lane, through golf course, lostock train station, along to Bolton on cycle path and back the same way.

Kept within myself and didn't push at all. Hamstring was on I could feel something but no real discomfort or pain.

Hoping things start to progress now plenty of stretching. Wrote and after .

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