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Training Log Archive: Han-nah

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running (road)4 2:30:33 17.12(8:48) 27.55(5:28) 379
  Running (off road)1 2:30:30 12.92(11:39) 20.8(7:14) 624
  Gym 2 2:10:00
  Yoga 3 45:00
  Total6 7:56:03 30.04 48.35 1003

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Sunday Nov 19 #

Note

Throat a bit scratchy, decided not to run home to avoid pushing it into a cold before spook

Saturday Nov 18 #

Running (off road) (Long run) 2:30:30 [3] 20.8 km (7:14 / km) +624m 6:18 / km

Slow, leg really bordering on painful, considered turning back for the first half, loosened off by 10km. Probably too much road running, not enough stretching
Exploring new routes round Ilkley

Yoga 15:00 [1]

Friday Nov 17 #

Running (road) (Post shift) 25:43 [3] 4.75 km (5:25 / km) +57m 5:06 / km

Yoga 15:00 [1]

Thursday Nov 16 #

Running (road) (Post shift) 26:02 [3] 4.75 km (5:29 / km) +57m 5:10 / km

Yoga 15:00 [1]

Wednesday Nov 15 #

Running (road) (Post shift) 25:45 [3] 4.75 km (5:25 / km) +57m 5:07 / km

Noticing a niggle in my shin

Tuesday Nov 14 #

Gym 1:00:00 [3]

Gym with Vickie
30 sec reps of 4x box jumps and 4x single leg box jumps
3x 30 sec ropes
4x 15kg box push
3 x12,8,8 leg push down (got heavier)
3x8 over shoulder press
3x12 ab curls
3x 12 vertical leg raises

Running (road) (P&B intervals) 1:13:03 [5] 13.3 km (5:30 / km) +208m 5:06 / km

WI, 5x mile (ish) reps, floating rests, WD

Wasn’t gonna go because I knew it’d be hard, went, was hard but actually enjoyed it
Fairly consistent and not too far behind

Monday Nov 13 #

3 PM

Gym 1:10:00 [3]

Gym with Vickie - legs

WU - 15 mins on hill climbs
Adductors - 3 sets of 12
Leg press - 3 x12
Single leg press 3 x12 each leg
Dead lifts - 15kg (should have done heavier in hind sight) 3 x12
Squats - 20kg (not proper big girl ones so much easier - apaz the bar actual weighs something on the big ones!) 3x12
Lunges - 3x8 each leg
Pulse squat - 3x20 14kg
Hip thursts - 3 x12 - 15kg

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