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Training Log Archive: Lara Croft

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Road moderate2 2:20:00 17.9(7:49) 28.81(4:52) 40
  Progressive Run1 1:08:00 8.0(8:30) 12.88(5:17)
  Easy/hill reps1 1:04:14 6.38(10:04) 10.27(6:15) 120
  Easy+Speed Variation1 1:01:00 6.57(9:17) 10.57(5:46) 30
  Technical Exs1 50:00
  moderate/Tech1 48:00 5.61(8:33) 9.03(5:19)
  Trail Run Easy1 37:00 3.43(10:47) 5.52(6:42) 100
  Road Run Easy1 36:02 4.14(8:42) 6.66(5:24) 50
  Total9 8:24:16 52.03 83.73 340
averages - sleep:7.6

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Sunday Nov 27, 2016 #

10 AM

Road moderate (moderate) 1:20:00 [3] 10.2 mi (7:51 / mi)
slept:8.22 shoes: Nike Structure 17

moderate run, easy warm up for 15 mins then settled into 7.25 (ish) pace. Tough run, however stuck at it. Legs felt a little tired however surprisingly capable of maintaining the pace in spite of it. Felt like a productive run and probably the best quality moderate run I've completed of late.

Saturday Nov 26, 2016 #

Note

Not a brilliant night sleep again as awake for an hour.
10 AM

Progressive Run 1:08:00 [2] 8.0 mi (8:30 / mi)
slept:7.0 shoes: Nike Zoom Vomero8

Progressive run, started slowly and increased speed gradually as felt comfortable worked out probably about every 10 mins. Felt like a much better quality run today. Legs feeling good.
6 PM

Road Run Easy (Easy run) 36:02 [1] 4.14 mi (8:42 / mi) +50m 8:23 / mi
shoes: Adidas Boston Boost

Easy road run, legs felt surprisingly good, calves a little tired at the end however no real issues.

Friday Nov 25, 2016 #

7 AM

Easy/hill reps (Hill repeats) 1:04:14 [2] 6.38 mi (10:04 / mi) +120m 9:31 / mi
slept:7.45 shoes: Adidas

Easy run +x6 hill repeats. Legs felt great, a little residual tiredness however nothing to complain about.
6 PM

Note

Strengthening: Single legged calf raises, x30 lt/rt. Weighted calf raises with 10kg x8 reps. Weighted planks, 10kg 1 min, 1'burpes, x30 press ups, Air squats x2' Step ups on high step 2'.

Thursday Nov 24, 2016 #

Note

Bed early, awake for 2 hours in the night, so tired when woke am and swapped sessions around.
7 AM

Trail Run Easy (Easy run) 37:00 [1] 3.43 mi (10:47 / mi) +100m 9:53 / mi
slept:7.0 shoes: Adidas

Easy run on metaled path in Apedale park. Legs tired. No issues otherwise.
6 PM

Technical Exs (#2) 50:00 [3]
shoes: Adidas

Warm up/down. Tech exercises #2 x2. still feeling heavy legs however had had a power nap pre training and felt good to go.

Wednesday Nov 23, 2016 #

Road moderate (Road/trail) 1:00:00 [3] 7.7 mi (7:48 / mi) +40m 7:40 / mi
slept:8.0

Moderate run, average 7.30 mile per min after warm up. No issues
6 PM

Note

Gym session:
calf raises x30 single legged L&R
calf raises with 5kg 3x8reps single legged
Squat Jumps x1min
core strengthening: Planks/side planks/Abs: crunches, twists/ pushups 1 min.

Tuesday Nov 22, 2016 #

6 AM

moderate/Tech (road) 48:00 [2] 5.61 mi (8:33 / mi)
slept:8.0 shoes: Adidas Boston Boost

47 min Total moderate trail run plus Tech exs 3x#1. legs a little heavy weather: raining. Grim

Monday Nov 21, 2016 #

7 AM

Easy+Speed Variation (road/trail) 1:01:00 [2] 6.57 mi (9:17 / mi) +30m 9:09 / mi
slept:7.5 shoes: Dynamic Ultra

Easy run with x8 speed variations. Icy again, however session ok. legs feeling ok. No gym session as driving back from the lakes so short on time.
11 AM

Note

2hour hike up Skiddaw although only managed to walk half way up as the weather was bad and had Bonzo (pup) with me. Calf raises x30 each leg

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