Training Log Archive: peterabraham

Sore throat, full of a cold, so no running for me.

Did strength session though

1. Swiss Ball: Hamstring Curl 3x8
2. Adductor side Plank: 3x10 each leg
3. Single leg glute bridge 3x10 each leg
4. Reverse plank with leg lifts 3x10 (5 each leg)
5. Single leg RDL 10x7Kg each leg
6. Bulgarian split squats: no weight 3x10 each side
7. Jane Fonda 3x10 each side
8. One leg ball squat 3x10 each side

Cold, wet, windy morning. Ran mostly at 7.20 pace. Wanted to bacl pace off slightly because of tight hamstring. It behaved itself. Pace felt very comfortable

Ran along canal to Fiddlers Ferry: really good running service. Ran easy, but was hitting 7.40 pace. Right hammy was a bit tight, did strength session this evening which helped.

1. Swiss Ball: Hamstring Curl 3x5
2. Adductor side Plank: 3x10 each leg
3. Single leg glute bridge 3x10 each leg
4. Reverse plank with leg lifts 3x10 (5 each leg)
5. Single leg RDL 10x7Kg each leg
6. Bulgarian split squats: no weight 3x10 each side
7. Jane Fonda 3x10 each side
8. One leg ball squat 3x10 each side

Ran 5 hill repeats at Delamere: each rep was 0.6mile with 83m elevation (965m equates to 8.6% gradient).
Rep 1: didn't time, ran steady, just wanted to test the water
Rep 2: 5:04 (8:40 pace)
Rep 3: 5:14 (9:01 pace)
Rep 4: 5:15 (9.01 pace)
Rep 5: 5:15 (9.02 pace)

So pace was consistent, was knackered after each rep, felt recovered after each rep.
The hill was ideal: great under foot, consistent gradient

Ran with friends around Dunham with head torches. Good social outing

Easy run with head torch, loop around canal. Felt fine from the week end

East run around the Mersey, much of it was muddy! Felt fine after yesterday, everything is working well