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Training Log Archive: Lara Croft

In the 7 days ending Jan 15, 2017:

	activity	#	time	miles		km		+m
	Road moderate	2	1:57:00	12.62	(9:16)	20.31	(5:46)	40
	Road Run Easy	3	1:51:54	11.64	(9:37)	18.73	(5:58)	90
	Progressive Run	1	1:23:00	8.9	(9:20)	14.32	(5:48)	100
	Easy/hill reps	1	1:20:00	6.0	(13:20)	9.66	(8:17)	65
	Moderate	1	1:00:00	6.5	(9:14)	10.46	(5:44)
	Total	8	7:31:54	45.66	(9:54)	73.48	(6:09)	295
averages - sleep:145.6

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Sunday Jan 15, 2017 #

10 AM

Progressive Run (Flat trail) 1:23:00 [2] 8.9 mi (9:20 / mi) +100m 9:01 / mi
slept:9.2 shoes: Dynamic Ultra

Progressive trail run, at Rudyard lake. Started really easy/steady and gradually increased to 7.30 mpm pace. Pouring with rain, some undulations No issues other than some soreness in glutes from yesterday.

Saturday Jan 14, 2017 #

6 PM

Note

Leg strengthening session, all muscle groups, calfs, quads, Hams, Glutes. Tough session for one hour

Friday Jan 13, 2017 #

5 PM

Moderate (treadmill) 1:00:00 [2] 6.5 mi (9:14 / mi)
slept:830.0 shoes: Adidas Boston Boost

Too much snow to have completed a quality moderate run, so used treadmill Found it more difficult than road run Took 20mins to warm up and thought I may have to just do this as an easy run as feeling tired legged, however once warmed up, upped the pace and averaged 7.45 mins per mile pace. Pleased to have put the effort in and persevered.

7 PM

Note

General strengthening, including planks, abs, lunges, box jumps, push ups, calf exs: single legged calf raises, double legged with weights machine.

Thursday Jan 12, 2017 #

Easy/hill reps (flat road, hill reps road) 1:20:00 [2] 6.0 mi (13:20 / mi) +65m 12:54 / mi
slept:7.0 shoes: Nike Structure 17

Total easy run 58 mins, +8 hill repeats. First one sluggish, however felt easier thereafter. Pleased with session, felt it in quads a little at the end. No issues

6 PM

Road Run Easy (Easy run) 33:00 [1] 3.6 mi (9:10 / mi)
slept:7.0 shoes: Adidas Boston Boost

Easy run, short on time this evening so had to cut it short. Nonetheless, good leg loosener.

Wednesday Jan 11, 2017 #

7 AM

Road moderate (flat road) 55:00 [2] 6.02 mi (9:08 / mi) +40m 8:57 / mi
slept:6.1 shoes: Adidas Boston Boost

Moderate run, first 15 mins warm up, so steadily worked up to an 8 min per mile average pace once warmed up. Legs felt great, for 30 mins, and then tired for the last 10 mins or so. Pleased with sticking with it. No issues, weather shite and hard work to run into the wind.

6 PM

Note

Strengthening: Planks, pushups, calf raises: weighted single and double legged. squat jumps, box jumps, lunges, core strengthening included abs: v sits, crunches, sit ups, leg raises

Tuesday Jan 10, 2017 #

7 AM

Road moderate 1:02:00 [2] 6.6 mi (9:24 / mi)
slept:8.1 shoes: Adidas

Moderate run, 15 mins to warm up then settled into an average 8 mpm pace. Felt ok and initial heaviness subsided and felt more comfortable and relaxed for the last 25 mins.

6 PM

Road Run Easy (flat road) 39:54 [1] 4.6 mi (8:40 / mi) +90m 8:11 / mi
shoes: Adidas

Easy road run, felt ok following this mornings run, warmed up pretty quickly and steady pace. No issues

Monday Jan 9, 2017 #

6 AM

Road Run Easy (Lyme valley) 39:00 [1] 3.44 mi (11:20 / mi)
slept:6.3 shoes: Nike Structure 17

Easy run to lyme valley and return. Feeling v heavy legged, so just took it really easily. Finished with stride outs.

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