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Training Log Archive: Nobs

In the 7 days ending Jun 16, 2020:

activity

time

miles

Running

4:36:59

39.19

(7:04)

63.07

(4:24)

768

Spinning

1:10:34

Gym

1:00:00

Total

6:47:33

39.19

63.07

768

[1-5]

5:47:33

1:40

0:00

» now

Tuesday Jun 16, 2020 #

12 PM

Spinning 1:10:34 [2]

Easy cycle with Themis. Don’t want to run on the calf until I’m confident it won’t get worse again. Knot still fairly noticeable walking around. Don’t know how to attack it, some say stretching is good, some say it’s bad. Going for the massage and roll option. Guess it will get better when it gets better. Not thinking about TT anymore just focusing on getting back running. Nice ride and good chat!

C • Hard session in spikes 8

Monday Jun 15, 2020 #

Note
(rest day)

Calf knot still fairly prominent. If it's good tomorrow, may go for something very cheeky.

Note

Calf knot still quite prominent so TT will have to wait for later in the week as I don’t want to risk doing any further damage. Also want to go into the TT with no excuse for dropping out. No worry’s. This can act as a taper. Probs gonna end up being a lower milage week, but ah well it’s not all about the sexy graphs.

5 PM

Gym 30:00 [0]

Core.

Sunday Jun 14, 2020 #

Running 1:40:00 [2] 21.02 km (4:45 / km) +307m 4:26 / km
shoes: Saucony Triumph iso 5

Easy 100mins pre-brekkie. Felt pretty strong but made sure to keep it chill. Different route to normal. Annoying calf knot got slowly progressively more uncomfortable, took some of the enjoyment out of the run. Think I’ll need to tackle it tonight with a roller and some thumb action.

Saturday Jun 13, 2020 #

9 AM

Running 10:02 [2] 2.05 km (4:54 / km) +22m 4:39 / km
shoes: Saucony Triumph iso 5

Up.

Running 10:04 [4] 3.25 km (3:06 / km) +13m 3:02 / km
shoes: Adidas Boston 8

2x4’[1’ float]

Less of a tempo this week, intentionally wanted to treat it as a kind of 5km tune up to give myself something to aim for when I finally pluck up the courage to do a TT. Some travelers have decided to park on the playing fields so session was done on the roads around marshfield. Happy with this hit sub 3/km on both 4mins. Felt hard but think I’m capable of holding it for a 5k. Weather I actually have the mental strength to do that solo remains to be seen.

4s @ 2:59 & 2:58/km pace

Running 22:04 [4] 6.02 km (3:40 / km) +33m 3:34 / km
shoes: Adidas Boston 8

6x2’ [2’] - @ 3k pace.

Gave myself 7mins after the “Tempo” to try and allow the legs to recover a bit. First couple of reps felt grim but managed to settle into the rest of the session quite nicely. Hitting the paces I wanted to hit and jogging all of the recovery’s so again some positive work done.

Paces: 2:50,57,56,49,55,51/km

Running 10:05 [2] 2.04 km (4:57 / km) +20m 4:43 / km
shoes: Saucony Triumph iso 5

Down.

Friday Jun 12, 2020 #

Note
(rest day)

Road bike currently getting fixed. Once it’s mended hopefully I can start getting some cycling miles in on my rest day(s).

5 PM

Gym 30:00 [0]

Core. Standard stuff.

Thursday Jun 11, 2020 #

9 AM

Running 30:03 [4] 8.43 km (3:34 / km) +66m 3:26 / km
shoes: Adidas Boston 8

Progression: 10’Easy -> 10’ Steady -> 10’T

Did this to make up for the missed work on Tuesday. On Bannerdown common so lumpy grass loop. Went completely off feel. Very surprised and happy with the paces. Don’t know what was happening on Tuesday but hopefully this has proven it was a small blip.

Easy @ 4:08/km
Steady @ 3:34/km
Tempo @ 3:07/km

C • Small blip 2

Running 3:39 [2] 0.7 km (5:13 / km)
shoes: Adidas Boston 8

Small WD. Going easy later today so no need for a longer one.

4 PM

Running 30:00 [2] 6.45 km (4:39 / km) +82m 4:22 / km
shoes: Saucony Triumph iso 5

Easy 30’ in the rain. Legs a little stale but not too bad. Not meaning to sound too much like pedley (no offence peds) but my right calf was extremely tight. Nothing a bit of ibuprofen gel can’t sort.

C • None taken 4

Wednesday Jun 10, 2020 #

8 AM

Running 1:01:02 [2] 13.11 km (4:39 / km) +225m 4:17 / km
shoes: Saucony Triumph iso 5

Very enjoyable pre-brekkie hour round St Catherines valley. Don’t usually run this route in the summer due to numerous bovine hazard but was feeling dangerous this morning so went for it. Luckily no encounters so that was nice. Went steady up the Ayford lane hill climb segment, felt strong. Good run overall.

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