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Training Log Archive: Chris98

In the 7 days ending Sep 3:

activity # timemileskm+ft
  Grass run4 4:01:59 34.74(6:58) 55.91(4:20) 2339
  Trail run1 1:00:00 8.4(7:09) 13.52(4:26) 1339
  Road run1 46:52 6.64(7:03) 10.69(4:23) 1155
  Total6 5:48:51 49.78(7:00) 80.11(4:21) 4833

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Sunday Sep 3 #

Note
(rest day)

Inside lower right calf is painful to run. Not looking good, turbo should be okay tomorrow, will probably ask Duncan for an appointment. Neil said it sounds like I've damaged tibialis posterior.

Saturday Sep 2 #

11 AM

Road run (6'threshold+20'fartlek) 46:52 [4] 6.64 mi (7:03 / mi) +1155ft 6:04 / mi
shoes: salomon s-lab sense ultra

We did 12' easy covering 1.7 miles. Then about a 6 minute threshold as an extended warm. Then we had a few minutes of rest while Neil went up the hill a bit.

The session was a continuous uphill fartlek doing 2 x 90 seconds on, 90 seconds roll on + 4 x 60 seconds on, 60 seconds roll on + 4 x 30 seconds on, 30 seconds roll on + 4 x 15 seconds, 15 seconds roll on. Went pretty steady on the longer efforts to start off with and let all the lads run off but they all came back one by one and was working pretty hard towards the end for the 15 second efforts just sitting of Joe Steward. Just walked back down the hill with Neil afterwards. I've picked up another niggle on the inside of my right calf, it hurts to push off my big toe. Neil said no running for next few days and if there's no improvement get treatment.

Friday Sep 1 #

6 PM

Grass run (50'easy +6 x hill sprints) 54:31 [2] 7.29 mi (7:29 / mi) +525ft 7:00 / mi
shoes: salomon s-lab sense ultra

45' easy around a 6 mile loop with the group, lots of stopping and starting to open gates and to look at the map when getting lost. Went off to a hill I spotted a few minutes up the road to do the hill sprints which felt great. Feeling good.

Thursday Aug 31 #

12 PM

Grass run (60' moderate ) 1:02:17 [3] 9.64 mi (6:28 / mi) +1079ft 5:50 / mi
shoes: salomon s-lab sense ultra

60' moderate through the woods and out over the golf course around and up Cunswick then over to the hilly field then back up Cunswick and a few more laps of the field then back home. Feeling comfortably fast and good going over the small hills. Feet feeling good would say they are definitely on the mend.

Wednesday Aug 30 #

9 AM

Trail run (20'easy+circuit+20'easy) 1:00:00 intensity: (50:00 @2) + (10:00 @5) 8.4 mi (7:09 / mi) +1339ft 6:12 / mi
shoes: salomon s-lab sense ultra

20' easy + fundamental hill circuit + 20' easy. Warmed up running up the golf course hill and doing laps on the flatter top section, then went to bottom to start after 20'. Had to guess distances but would roughly have been about right. The first bit was the most painful for me with 200m fast and then 20 x squat jumps but got into a rhythm after that and got it done. Tough session.
2 sets of 200m fast + 20 x squat jups + 60m fast + 30m A-skips + 100m moderate + 30m buttkicks + 200m fast + 20 x lunges + 100m moderate + 20 x blocked knee jumps + 300m fast.

Was feeling fine but could feel left PF slightly on the 5 minute recovery jogging down the hill between sets but apart from that body held up pretty good.

Tuesday Aug 29 #

11 AM

Grass run (60' Easy + 6 x diagonals ) 1:05:10 [2] 9.32 mi (7:00 / mi) +427ft 6:42 / mi
shoes: salomon s-lab sense ultra

60' easy round Kendal Green feeling okay, but diagonals feeling good. Feet feeling good today 1/10. I think its my left IT band that hurts a little. Quad is fine, feeling better and so is calf.

Monday Aug 28 #

1 PM

Grass run (60' Easy) 1:00:01 [2] 8.49 mi (7:04 / mi) +308ft 6:50 / mi
shoes: salomon s-lab sense ultra

60' easy around Kendal Green, calf cramp was fine, quad wasn't any bother, and feet feeling better, 1/10.

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