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Training Log Archive: Chris98

In the 7 days ending Dec 17, 2017:

	activity	#	time	miles		km		+m
	Turbo	6	6:57:01
	Grass run	4	1:49:37	14.55	(7:32)	23.42	(4:41)	90
	Road run	1	40:19	5.58	(7:14)	8.98	(4:29)	155
	Total	11	9:26:57	20.13		32.4		245
averages - sleep:7.8

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Sunday Dec 17, 2017 #

4 PM

Turbo (60' turbo) 1:00:00 [3]
ahr:126 max:166 slept:9.0

60' turbo progressive up to 45 minutes then easy for last 15'. Had really good sleep last night.

5 PM

Grass run (50' easy) 50:01 [2] 6.21 mi (8:03 / mi) +72m 7:46 / mi
ahr:140 max:153 shoes: Salomon s-lab Speed

50' easy round Kendal green. Grounds pretty grass quite soft and muddy but still a lot better then Bangor. Hip not painful at all but still not quite gone I feel like its definitely on the way out though.

Saturday Dec 16, 2017 #

8 AM

Road run (40' Easy) 40:19 [2] 5.58 mi (7:14 / mi) +155m 6:39 / mi
ahr:146 max:165 slept:9.0 shoes: adidas ultra boost

40' easy on the roads as it was raining all night and the field is trashed. Feeling good and hip is better but not still not completely gone. Last run in Bangor until about 6th or 7th of Jan.

9 AM

Turbo (60' turbo) 1:05:09 [3]
ahr:137 max:180

Went into the gym after the run to go on the bike and started on level 8 and went up a level every 10' up to the 40 minute mark where I got out the saddle and worked hard 3 minutes then back down for the last 20'. Very sweaty.

10 AM

Note

Posture and coordination exercises.

Friday Dec 15, 2017 #

2 PM

Turbo (60' turbo) 1:01:52 [3]
ahr:130 max:157 slept:9.0

Last one in the house as the others have gone home. Much more peaceful and seemed to sleep way better. 60' on the turbo, progressing up the gears up to the 40 minute mark then back down for last 20'.

3 PM

Grass run (30'easy) 30:45 [2] 4.28 mi (7:11 / mi) +9m 7:08 / mi
ahr:133 max:144 shoes: #2 s-lab sense ultra

30' easy round the playing field. Hip much better barely noticed it.

Thursday Dec 14, 2017 #

9 AM

Grass run (20' easy) 20:23 [2] 2.91 mi (7:00 / mi) +9m 6:56 / mi
slept:7.0 shoes: #2 s-lab sense ultra

20' easy round the playing fields, nice to be running again. Hip not painful but I was aware that it was still there, felt like a very dull bruise.

Wednesday Dec 13, 2017 #

9 AM

Turbo (80' turbo) 1:20:00 [3]
ahr:138 max:169

80' turbo. Started easy in lower gears again and worked up and heart rate and effort peaked around 60 minute mark and slowly back down through the gears, probably worked harder than yesterday but still fairly moderate effort. Hip much better but still there.

7 PM

Note

Posture and coordination exercises.

Tuesday Dec 12, 2017 #

11 AM

Turbo (90' turbo) 1:30:00 [3]
ahr:136 max:161 slept:6.0

90' turbo. Started fairly easy and went up through the gears and was working fairly moderately up the 60 minute mark then probably just over moderate effort up to 80' with heart rate at about 150 bpm and then back down through the gears for the last 10'.

Hip feeling better but isn't pain free to run yet.

Monday Dec 11, 2017 #

8 AM

Grass run (8'easy) 8:28 [1] 1.15 mi (7:22 / mi)
slept:7.0 shoes: #2 s-lab sense ultra

Went out on the grass to do 40' easy but hip hurts quite bad when pushing off, went to see if it was any better on the road but it wasn't so just stopped. Its on my right side near the head of the femur, possibly IT band but not sure. Hurts to press down on the outside of the joint and I think I sleep on my right side so that probably won't help. I feel like I aggravated it today so should probably rest. I have got the turbo so can see if it hurts to go on that.

6 PM

Turbo (60' turbo) 1:00:00 [3]
ahr:120 max:137

60' turbo no pain at all!

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