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Training Log Archive: Lara Croft

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Road Run Easy3 2:34:07 18.35(8:24) 29.53(5:13) 419
  Road moderate1 1:22:05 10.86(7:34) 17.48(4:42) 176
  Easy/hill reps1 1:01:00 7.01(8:42) 11.28(5:24) 140
  Technical Exs1 1:00:00 5.9(10:10) 9.49(6:19) 77
  Total6 5:57:12 42.12(8:29) 67.78(5:16) 812
averages - sleep:7.2

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Sunday Oct 2, 2016 #

7 AM

Road moderate (flat canal run) 1:22:05 [3] 10.86 mi (7:34 / mi) +176m 7:12 / mi
ahr:163 slept:8.0 shoes: Adidas Boston Boost

1mile warm up, 9 miles at steady 7.20 avg pace and 1 mile warm down. follwed by x5 stride outs. No issues with calf. Got tired after 6 miles and felt more effort needed to keep the pace, however general felt comfortable. Great session.

Saturday Oct 1, 2016 #

7 AM

Easy/hill reps (easy/hill reps) 1:01:00 [2] 7.01 mi (8:42 / mi) +140m 8:12 / mi
ahr:139 slept:6.39 shoes: Adidas

Easy run + hill reps + easy run +stride outs. Legs feeling great, again no issue with calf, no problem during reps, legs not as tired by the last rep as would have liked. Pleased with session nonetheless.

Friday Sep 30, 2016 #

7 AM

Note

Calf strengthening
8 AM

Road Run Easy (run to work) 34:00 [3] 3.87 mi (8:47 / mi) +177m 7:42 / mi
ahr:144 slept:7.0 shoes: Trail Ultra Max

run to work, legs feel great, carrying a heavy backpack so took it really easy. Didn't feel calf at all.
5 PM

Note

General core strengthening 40 mins

Thursday Sep 29, 2016 #

6 AM

Road Run Easy (path/trail) 1:01:07 [3] 7.43 mi (8:14 / mi) +179m 7:39 / mi
ahr:139 slept:7.3 shoes: Adidas Boston Boost

Easy run on road, path and trail. Legs feeling fresh, slight pulling in Rt calf, however no pain and feeling almost mended. stretches, strideouts and single leg calf raises following session.

Wednesday Sep 28, 2016 #

6 AM

Technical Exs (Easy run ) 1:00:00 [3] 5.9 mi (10:10 / mi) +77m 9:46 / mi
ahr:134 slept:7.0 shoes: Adidas

25 min warm up, tech exs 1, warm down. Total time of an hour. Legs felt great, still feeling the pull on calf, however no pain, just aware that it's still there. No issues during the tech exs, no tiredness in legs and steady run at easy pace to finish.
6 PM

Note

Strengthening exs, including focus on calves. 40 mins

Tuesday Sep 27, 2016 #

7 AM

Road Run Easy (canal run) 59:00 [3] 7.05 mi (8:22 / mi) +63m 8:09 / mi
slept:7.42 shoes: Adidas Boston Boost

60 mins easy run, legs feel good other than pull in Rt calf. Clearly getting better but still there in the background. strideouts x7

Monday Sep 26, 2016 #

Note
slept:7.2

core strengthening and specific leg exercises.

8am x2 wholemeal toast, lurpak 1tsp, x1 egg, 1tspb ketchup
10.45 Banana, x1 biscuit, decaff coffee
1pm Broccoli x1 cup, x1 boiled carrot, 20g blue cheese, x1 bovril
1.45 teacake
3pm biscuit, apple, decaff coffee
6.20 Crisps x1 pkt
8.30 Quinoa (veggie burger) homemade, (carrot, onion, chickpeas), wholemeal bap, 1 1/2, spinnach, cherry tomatoe x5, mayo x1 tblsp
9.30 1 square plain choc

fluid : 1 litre coconut water, x1 litre sparkling water

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