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Training Log Archive: AllyBeaven

In the 7 days ending Nov 1, 2020:

activity # timemileskm+m
  Running7 8:51:00 56.92(9:20) 91.6(5:48) 1617
  Total7 8:51:00 56.92(9:20) 91.6(5:48) 1617
averages - sleep:7.7

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Sunday Nov 1, 2020 #

12 PM

Running (Easy) 1:00:00 [1] 10.3 km (5:50 / km) +100m 5:33 / km
slept:7.5 shoes: Altra Timp

Easy jog. Left knee quiet, though a few things that way feeling like they could start creaking.

Saturday Oct 31, 2020 #

9 AM

Running (Moderate) 2:00:00 [2] 24.0 km (5:00 / km) +328m 4:41 / km
slept:8.0 shoes: Inov-8 x-talon 255

River, Anagach, more Anagach, over to the railway line. Brisk easy/sluggish moderate. Didn't do much limbering up before heading out and the legs took a while to get going. Bit of a tweak in my left knee just as I set off but that seemed to settle fine. 4 gels in the second hour.

Friday Oct 30, 2020 #

8 AM

Running (Easy) 1:03:00 [1] 10.3 km (6:07 / km) +104m 5:49 / km
slept:8.0 shoes: Altra Timp

Legs a bit tired after yesterday's FHCs, never got to feeling particularly smooth. But nothing especially sore.
5 PM

Note

S&C
Bulgarian Split Squats 2x 10 20kg dumbbell and juice bag
Band Walks 2x ...
Adductor Side Plank 2x 10
Push Ups 2x 25 5kg
Single Leg Hamstring Curls 2x 12
Calf Raises 2x 22
Mountain Climbers 2x 30
Single leg Box Squat 2x 15 5kg
Straight Leg bridge 2x 20
Clam shells 2x 25 blue band
Calf hops x3 ...
Pull ups 2x 8

Thursday Oct 29, 2020 #

10 AM

Running (Fundamental Hill Circuit) 1:23:00 [3] 14.0 km (5:56 / km) +394m 5:12 / km
slept:8.0 shoes: Inov-8 x-talon 255

4x FHC on viewpoint hill. Upper left calf a bit tweaky early on. Differences in distance/pace between reps more to do with the modulation of the running being a bit all over the place than with tiredness. Felt tired on the jog home but I think the performance of each circuit was reasonably consistent.

Wednesday Oct 28, 2020 #

11 AM

Running (Easy) 1:02:00 [1] 11.1 km (5:35 / km) +66m 5:25 / km
slept:7.5 shoes: Altra Timp

Keeping it nice and easy out along the river and back through Anagach. 6 (or was it 5) strides on the road afterwards. Creaky first but they got pretty good towards the end.

Tuesday Oct 27, 2020 #

9 AM

Running (Short Hill Reps) 1:22:00 [5] 11.6 km (7:04 / km) +356m 6:08 / km
slept:8.0 shoes: Inov-8 x-talon 255

8 x 30" w/ 2', 6 x 60" w/ 3'.

Pretty decent again. The 60s were to a fern ahead of the mossy boulder, itself ahead of the previously used white rock, to keep the longer reps closer to 60". No real problems and I don't think much in the way of slowdown, though that might just be me trying to be sensible from the outset.
5 PM

Note

S&C

Bulgarian Split Squats 2x 10 20kg dumbbell and juice bag
Band Walks 2x ...
Single Leg Arabesque 2x 10 15kg
Adductor Side Plank 2x 40"
Push Ups 2x 25 5kg
Calf Raises 2x 22 5kg juice in rucksack
Mountain Climbers 2x 30
Single leg Box Squat 2x 15 5kg
Straight Leg bridge 2x 20
Calf hops x3 ...
Pull ups 2x 8

Ankle circles and jazz

Monday Oct 26, 2020 #

11 AM

Running (Easy + HS) 1:01:00 [1] 10.3 km (5:55 / km) +269m 5:14 / km
slept:7.0 shoes: Inov-8 x-talon 255

20' out to Glenbeg, increasingly brisk, a few drills then 6 hill sprints on the higher hill after the river. Maybe slightly longer than usual, hamstrings and glutes creaky as hell on the first one, much improved thereafter. Left foot maybe slightly uncomfy towards the end.

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