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Training Log Archive: AllyBeaven

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running6 9:26:00 56.98(9:56) 91.7(6:10) 3003
  Turbo1 50:00
  Total7 10:16:00 56.98 91.7 3003

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Saturday Feb 16 #

Running (Easy hills) 1:39:00 [2] 14.3 km (6:55 / km) +470m 5:57 / km

Social jog around some hilly biking tracks with Joe. Not much in the way of warm up, just easy jogging through town before we got into the woods. Conversational the whole way round, a couple of very short sections of walking.

No complaints or niggles, other than getting bit hungry towards the end.

Friday Feb 15 #

Running (FHC) 1:42:00 [4] 16.4 km (6:13 / km) +718m 5:06 / km

Felt a little grotty this morning. Carrying yesterday's gym work in my back, might have had ~10% of a cold the last few days. BUT the sun was shining and it was a beautiful spring day, so that was nice.

10' jog, warm up circuit, 10' jog with a few surges. Left hamstring started a little tweaky but eased up well. 4 x FHC, not swinging for the fences on account of the aforementioned grottiness but muddling through fine, ticking all the boxes, which is probably as good an approach to this stuff as any.

Nice to be doing them on dry ground. The last 2 were definitely more efffortful than the first 2 but there was no drop off in performance. Left ITB a bit tight by the knee on the second to last jog down but didn't bother me on the plod back to the car. I'll keep on the lacrosse ball fun to make sure it doesn't get out of hand.

Pretty worked at the end, in contrast to being nice and fresh after last Wednesday's FHCs. I feel like the work has been piling on in last few weeks, I'm pleased with how it's going though.

Thursday Feb 14 #

Running (Easy + SVs) 1:12:00 [2] 14.1 km (5:06 / km) +136m 4:52 / km

Afternoon run-then-gym.

A little bit of the usual uncoordinated feeling the day after a massage. Not amazingly fresh but grinding through ok. Left achilles/lower leg a bit tight to start with, the right one joining it in the last 15 minutes or so. No trouble apart from that. Lovely to be running in shorts and t-shirt and finding a couple of little bits of singletrack through the woods.

Got everything done in the gym in an hour. Apparently I mince about a lot less when there are other people in there. Not brim full of energy but nothing felt particularly challenging today, which is nice.

Split squats - bodyweight, 5, 7.5
Bench dips - 15, 20, 25
Dumbbll press - 10, 15, 15
Lateral lunge - 10, 10, 10
Bicep curl - 10, 10, 10
Front Squat - 30, 40, 40
Deadlift - 70, 80, 2 x 4 x 90
Pull-up - 5, 10, 15
Front Raise - 5, 5, 5
Hamstring curl - 10 double leg, 8 x single leg, 8 x single then 8 x double
Step up - 5, 7.5, 10

Walked on the treadmill for 7 minutes then did a little stretching.

Wednesday Feb 13 #

Running (Moderate) 1:00:00 [3] 13.5 km (4:27 / km) +115m 4:16 / km

Skipping around the lodge changing room to warm up, some leg swings and lunges. Left glute knot still there and left ITB feeling very tight in the upper leg.

Running felt fine, none of the tightness was problematic. I thought I might have gone out too fast but settled in well enough. Sheet ice has given away to muddy bollocks.

Massage afterwards, about as delightful as you'd expect, but only a few tears.

Tuesday Feb 12 #

Running (Easy) 1:00:00 [2] 10.6 km (5:40 / km) +77m 5:28 / km

Running in the afternoon to get at the flatter trails near the lodge. Ten degrees! Hallelujah!!! Just a few patches of sheet ice left and I only saw one bike lying on the trail with a pair of child's legs sticking up from the neighbouring heather.

Quads nowhere near as bad as I'd feared they'd be. A knot in my left glute, probably from resistance band stuff yesterday rather than the weekend. Strides were nice, if not silky smooth. Encouragement tomorrow's mod won't be problematic. (Honestly I was relieved to see the 4xFHC shunted back.)

All positive really.

Monday Feb 11 #

Turbo (Easy ) 50:00 [2]

Quads are pretty sore so subbed today's run for an easy morning spin to try and get rid of a little stiffness, followed by some gentle stretching.

Note

Gym session

Taking things easy.

Front raise 5kg
Dumbbell bench press 15kg
Bicep curls 10kg
Pull ups 10kg
Hamstring curls 1xAlly Beaven
Step ups Bodyweight
Split squats Bodyweight
Squats 30kg front squats
Russian twist 7.5kg
Resistance band fire hydrants

Mixed in the hurdle exercises. Trying to leave with my legs feeling better than when I went in, which I just about managed.

Sunday Feb 10 #

Running (Specific Endurance) 2:53:00 [3] 22.8 km (7:35 / km) +1487m 5:43 / km

Early start so I can hold a rope for Karen at th climbing wall this afternoon. Quiet toast and coffee then out the door, trying not to wake anyone up. Some token drills in the street outside then jogging through the first ten minutes to loosen up.

Quads were tight throughout, pretty sore on any downhills. Outside of lower left leg started tight but loosened off. Everything feeling used really. I went somewhere between cautiously and gingerly on the downhills, worked pretty hard on most of the uphills. Muscle soreness aside I don't feel that worn down. Energy levels were fine.

Massage booked for Wednesday, should be long enough to let the DOMS subside.

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