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Training Log Archive: AllyBeaven

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running7 10:45:00 71.83(8:59) 115.6(5:35) 2160
  Total7 10:45:00 71.83(8:59) 115.6(5:35) 2160
averages - sleep:7.8

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Sunday Feb 14 #

11 AM

Running (Specific Endurance) 3:00:00 [2] 29.9 km (6:01 / km) +670m 5:25 / km
slept:8.0 shoes: Inov-8 x-talon 255

Another week, another frustrating long run. Second highest Glenbeg road, bothy, viewpoint, back the same way, only kinda frustratingly snowy in places, then into Anagach for the last hour which was infuriatingly icy, tip-toeing around the place. Took a cracker of a prat fall twenty minutes or so from the end and jogged home with my tail between my legs.

100g of High 5 and one peanut butter and honey sandwich cut into sixths like it was a kid's birthday party.

Saturday Feb 13 #

12 PM

Running (Easy + SVs) 1:18:00 [1] 13.9 km (5:37 / km) +134m 5:21 / km
slept:7.5 shoes: Inov-8 x-talon 255

Windy windy today. Wiggling all around through Anagach, 8 speed variations, mostly on techier bits of single track. All felt fine. Left foot not too bothersome. Roll on Monday's warmer weather.

Friday Feb 12 #

12 PM

Running (Easy + Mod.) 1:55:00 [2] 23.7 km (4:51 / km) +295m 4:34 / km
slept:7.5 shoes: Altra Escalante

Same session as last week but on the road and without the shitty arithmetic.

Sitting around the living room at half four reading a book about insomnia, then back to bed, but the run was surprisingly unshit. Farm loop with an added out and back over the hill. 3 x 10" bits of moderate running, the first mostly up, the second up then down, the third mostly down. All cruisy, all fine. Left foot maybe slightly sore running downhill but nothing troubling. Skipped along fine back to town as well, largely under 5min/k. Didn't eat anything and never felt like I was slowing down at all.
6 PM

Note

S&C
Bulgarian Split Squats 2x 8 30kg
Band Walks 2x ...
Push Ups 2x 22 10kg
Single Leg Hamstring Curls 2x 12
Calf Raises 2x 18 10kg
Mountain Climbers 2x 20
Front squats 2x 10 30kg bag, fucking awkward
Fire hydrants 2x 25 blue band
Pull ups 2x 6 10kg

Ankle circles and jazz

Thursday Feb 11 #

9 AM

Running (Easy) 43:00 [1] 7.4 km (5:49 / km) +76m 5:32 / km
slept:8.0 shoes: Altra Timp 2

Minus fucking fifteen. Aside from the cold, unremarkable.
3 PM

Running (Easy) 51:00 [1] 8.7 km (5:52 / km) +197m 5:16 / km
shoes: Inov-8 x-talon 255

Zigzags, Glenbeg. 6 hill strides in the Glenbeg sunshine, felt good, if slightly hungry.

Wednesday Feb 10 #

12 PM

Running (Easy) 1:33:00 [1] 16.4 km (5:40 / km) +248m 5:16 / km
slept:8.0 shoes: Altra Timp 2

New shoe day and new guitar day. Yikes.

Anagach, viewpoint, Anagach. Coasting along ok, left glute/hamstring kinda funky from time to time, low back still stiff. Sod all in the way of ME DOMS though. 6 flat strides at the end, maybe forcing it a little but overall ok.

Tuesday Feb 9 #

10 AM

Running (Hill reps) 1:25:00 [4] 15.6 km (5:27 / km) +540m 4:39 / km
slept:8.0 shoes: Altra Escalante

Road shoes, graveyard loop warm up, once up the hill with a few surges.

9 laps of the zigzags. All proud of myself because the first was slower than usual but then they were all slower than usual, high 2:20s. One 2:30.9 but I give myself a seconds credit there for leaping into the verge to avoid being hit by a Volvo. I blame a bit of a headwind higher up but I was also a little stiff this morning, left glute kinda knotty on the warmup. Might need to put another day between this session and the long run as the volume goes up. Lower back was tight from being hunched over a guitar I suspect. Legs starting to feel tired from the start of the extra rep but still managed to make it the fastest, just. Felt fine on the jog home.
5 PM

Note

S&C
Band Walks 2x ...
Dead bug 2x 60"
Push Ups 2x 20 10kg
Calf hops x3 60,30
Box drills x2 50"
Pull ups 2x 10 bodyweight

Muscular Endurance #4 - 5kg weight
Step ups 6x 10 per leg w/ 40" rest
75"
Front lunge 6x 10 per side w/ 40" rest
75"
Split jump squat 6x 20 w/ 40" rest
75"
Jump squats 6x 10 w/ 40" rest

Decent enough. Lunges still feel a little redundant. Felt a little pressure behind the knees on the lunges, kept an eye and it didn't amount to anything.

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