Training Log Archive: Indiana JonesIn the 7 days ending Feb 19:
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Sunday Feb 19 #
9 AM
Road Running warm up/down 41:39 [2] 9.53 km (4:22 / km) +50m 4:16 / km
Warm up over the bridges loop then along the coast road a bit with two strides. Cool down the same way back. Felt quite fresh afterwards.
Road Running intervals 32:41 [4] 9.76 km (3:21 / km) +40m 3:17 / km
2 x 3km (3' easy) 2 x 1km (2' easy) out and back on the coast road. Felt more sluggish starting out than the last few sessions, partly from a longer lie and later breakfast. Still felt comfortable on the 3ks and fine on the 1ks as well going a little faster than planned so think things were feeling better with more running. Ankle felt fine during and after. Got some new mobilisation techniques yesterday from the physio so think they helped.
5 PM
Note
Gym and core session. Usual warm up then- squats 3 x 8 (40, 45, 45), split squats 3 x 8 (30, 35, 35), single leg deadlift 3 x 8 (22), overhead DB press 3 x 10 (8). Then three sets of- front plank with DB pick up, front plank with leg raises, deadbugs, side to side drops, side planks knee to chest.
Decent session and not pushing too hard
Decent session and not pushing too hard
Saturday Feb 18 #
10 AM
Running, mostly off road 1:07:12 [2] 14.45 km (4:39 / km) +300m 4:13 / km
Easy run on the trails and hill sprints in the middle. Wore road shoes and stuck to smoother paths so the ankle felt ok once warmed up, managed not to flare it up on any sharp rocks. The hill sprints were fine too, legs moving well.
Friday Feb 17 #
10 AM
Running, mostly off road 1:28:03 [2] 19.08 km (4:37 / km) +330m 4:15 / km
Easy out and back on the trails with strides towards the end. Legs mostly fine after yesterday and feeling fresh. Just took one or two strides to get moving well. Foot making progress too, definitely a bit better even after yesterday. I think the rocky sections aren’t the best for it so will stick to the smoother tracks and roads until the race.
Thursday Feb 16 #
10 AM
Road Running warm up/down 41:32 [2] 9.64 km (4:19 / km) +60m 4:11 / km
Over the bridges to the closed road and two relaxed strides then cool down back with an extra but round Trogir.
Road Running tempo 39:33 [4] 12.0 km (3:18 / km) +60m 3:13 / km
Out and back along the coast road. Light breeze on the way out but barely noticed it. Continued a short distance up the hill on the 6th km to save having to add an extra out and back at the end. Legs felt good and pace comfortable all the way, had an extra gear. Made a difference running in the race shoes too. Foot was better than previous days and seemed better in those shoes too.
Wednesday Feb 15 #
10 AM
Running, mostly off road 1:09:47 [2] 15.01 km (4:39 / km) +330m 4:11 / km
Easy trails with diagonals in the middle. Legs feeling good again, zero tiredness after yesterday although a tiny bit of muscle stiffness in the top of hamstrings and glutes after the gym. Felt good on the efforts too. Right foot still a bit stiff and slightly sore, could feel it starting out but it eased off quickly. Spent more time doing mobility before running so it was moving much better before running.
Tuesday Feb 14 #
10 AM
Road Running 1:30:07 [3] 24.12 km (3:44 / km) +310m 3:31 / km
Moderate run with a hilly section over the top of the island and a loop around there then back along the coast. Mostly road but some gravel as well. Started out feeling great and legs were bouncy, even after the big climb it felt really easy picking up again on the flatter parts. On the long steep downhill I didn’t go that fast as it felt almost too steep to let go but afterwards my quads felt heavy and sluggish coming back along the flat again. It did improve after a few km again so finished feeling good. Another warm day, was thirsty by the end.
4 PM
Note
Gym and core session. Long warm up waiting for the weights to be free. Squats 4 x 8 (30, 40, 50, 50), split squats 3 x 8 (30, 35, 35), overhead DB press 3 x 10 (8), single leg deadlift 3 x 8 (24).
Then three sets of- deadbugs, side to side leg drops, front plank with DB pick up, front plank with leg raises, side planks with rotation and 3kg.
All good, felt like the right amount of effort for today.
Then three sets of- deadbugs, side to side leg drops, front plank with DB pick up, front plank with leg raises, side planks with rotation and 3kg.
All good, felt like the right amount of effort for today.
Monday Feb 13 #
10 AM
Running, mostly off road 1:07:09 [2] 14.04 km (4:47 / km) +320m 4:18 / km
Easy on the trails with strides on the road just after halfway. Legs much fresher again and feeling good. Right foot still a bit stiff on top but slowly easing in the run and fine on strides. Left foot back to normal.
5 PM
Road Running 32:51 [2] 7.38 km (4:27 / km) +50m 4:18 / km
Easy out and back along the coast on the mainland, trying a new flat route. It went through some shipyards and stuff so wasn’t the best although had a few gravel sections that were ok. Legs fine, foot not bad either. Still noticing it starting out but then was ok.