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Training Log Archive: AllyBeaven

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running5 5:33:00 37.97(8:46) 61.1(5:27) 731
  Cycling2 3:44:00
  Total7 9:17:00 37.97 61.1 731

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Saturday Jul 27 #

Running (Moderate + TEs) 1:01:00 [3] 12.9 km (4:44 / km) +140m 4:29 / km

A few fire hydrants and leg swings then TEs on the road.

Run mostly undulating fireroad with a couple of techier bits of single track. Right shin loosening off in the first half, glutes felt like they were doing the work they should be doing on downhills, top of right hamstring occasionally said hello.

A couple of easy sets of calf raises, glute bridges and reverse planks, plus all the leg swings afterwards.

Friday Jul 26 #

Running (Easy + TEs) 1:30:00 [2] 15.2 km (5:55 / km) +248m 5:28 / km

TEs on the road. Another warm day.

Straight up the hill from the house then out to Loch an Eilein, Drakes Bothy. A mix of nice wiggly singletrack and undulating fireroad. I think I'm getting back into my stride post Ehunmilak. No problems to report, other than my north face shoes rubbing my ankles towards the end.

Rolled out my calves a bit and did some stretching.

Thursday Jul 25 #

Running (Hill reps) 5:00 [5] 1.5 km (3:20 / km) +100m 2:30 / km

Running (Easy + TEs) 1:01:00 [2] 9.1 km (6:42 / km) +80m 6:25 / km

Decent bit of limbering up. Leg swings, lunges, squats. 2xTEs on the road outside the house. All good.

23' easy running, a couple of uphill surges and a pee behind a tree, then into the hill reps. Ran them on fireroad with a slightly inconsistent gradient, on average probably not quite as steep as would be ideal. Flattish finish makes for an interesting change of gears. Went very slightly cautious throughout as it was the first harder session back, breathing out my arse but not quite seeing stars or wishing I was dead. Didn't time the individual reps accurately (probably couldn't anyway) but I think they were consistent, the last one a touch faster.

Decent bit of stretching when I got back. A few tight stops in the back of my right leg to keep on top of.

Wednesday Jul 24 #

Running (Easy + SVs + TEs) 1:00:00 [3] 12.0 km (5:00 / km) +90m 4:49 / km

I intended to run in the morning but crawled out of bed at half nine somewhat sluggishly so just did it all before work.

The creep back to normal service continues; a single run through of the drills, dodging the day trippers. All fine. Run was fine too, easing into the speed variations. A little bit clunky but nothing problematic. I been inexcusably lax with stretching, soft tissue stuff etc. since Ehunmilak so the hips are maybe a bit tight. No massage yet either as Kirsty's dad is unwell so she's away helping him out with hospital visits.

Too bloody warm to be in the gym, more is a systems check that a strength training. Cut out a few exercises, kept it all very light. As above really, nothing bad, just a question of building routine again.

Step ups 5 5
Side plank 2x8
Calf raises 2x? Straight and bent, second set +5kg
Pull ups Bodyweight
Goblet squats 15 15
Hamstring curls 2x8
Back plank leg lift thing
Glute bridges
Resistance band stuff

Tuesday Jul 23 #

Running (Easy) 56:00 [2] 10.4 km (5:23 / km) +73m 5:12 / km

Warm today. Easing back into proper runs, left the TEs off til tomorrow. Run was fine, strides unspectacular but satisfactory. Will take a day or two for everything to start working as it should but nothing to complain about today.

Monday Jul 22 #

Cycling (Easy) 1:51:00 [2]

50.4k 303m

Cafe ride with Barry. Tailwind out, headwind home. Working a little harder than the rides over the weekend but keeping it conversational. Legs felt fine. Riding to work in a bit, will take it nice and easy.

Sunday Jul 21 #

Cycling (Easy) 1:53:00 [2]

41.1k, 378m.
Pootle around with Karen, then an afternoon watching the pros.

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