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Training Log Archive: Mattyabel

In the 7 days ending Nov 25:

activity # timemileskm+m
  Running7 6:50:58 45.29(9:04) 72.89(5:38) 1060
  Strength 2 2:00:00
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Total10 9:10:58 45.91 73.89 1060
averages - sleep:7.3

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Saturday Nov 25 #

6 AM

Running 1:37:29 [3] 18.12 km (5:23 / km) +527m 4:42 / km
ahr:144 max:161 slept:7.5

Legs were a bit tired from yesterday afternoons progressive run. Went early but it was quite hot already (up to 30 degrees) got lost a few times as I never run in this area but a good hilly run nevertheless.

Friday Nov 24 #

4 PM

Running (Progressive Run) 55:08 [3] 12.05 km (4:35 / km) +28m 4:31 / km
ahr:147 max:168 slept:8.0

Felt great today. Held off in the first 3 km then started building. Went a bit faster than prescribed down to around 3:35min/km pace in the final km.

Thursday Nov 23 #

10 AM

Strength (Strength + Core) 1:00:00 [2]
slept:7.5

Band work + hip thrusts

Deadlifts + Split Squats
3 PM

Running (Easy Running + Strides) 1:00:55 [2] 11.47 km (5:19 / km) +112m 5:04 / km
ahr:144 max:163

Felt good, added a hill in half way but kept it easy.

Wednesday Nov 22 #

4 PM

Running (Fartlek) 55:58 [3] 12.6 km (4:27 / km) +5m 4:26 / km
ahr:148 max:164 slept:8.0

Had an hour nap at lunch today. Fartlek felt great, probably ran a little bit harder than tempo but build my heart rate up to 160bpm on each effort.

90s moderate : 2.5 minutes easy x 8

Tuesday Nov 21 #

11 AM

Strength (Strength + Core) 1:00:00 [2]
slept:7.5

Loads of foam rolling, ball in the glutes

Single Leg Squats + Single leg hops + Plank

Squats + Body Rows

Single leg deadlifts + Step Ups

Core
5 PM

Running (Moderate Run) 22:15 [2] 5.02 km (4:26 / km) +2m 4:26 / km
ahr:142 max:149

Short Moderate Run to catch up from yesterday and to test the hip.
6 PM

Running (Coaching) 47:27 [2] 6.57 km (7:13 / km) +106m 6:41 / km
ahr:124 max:152

Easy Running

Monday Nov 20 #

4 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)
slept:7.5

Hip has been bugging me a little since last week and I just don't feel 100% confident in it so took today off and went swimming instead.
200m warm up
6 x 100m efforts on the 2 minutes
200m kicking
+ Spa and Sauna

Sunday Nov 19 #

7 AM

Running (Easy Group Run) 1:11:46 [2] 7.07 km (10:09 / km) +280m 8:28 / km
slept:5.0

Little sleep last night was in a shitty hotel. Took my group of runners for a run around the mountains. Was really easy and a good recovery hit out.

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