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Training Log Archive: Han-nah

In the 7 days ending Nov 18, 2018:

activity	#	time	miles		km		+m
Running (road)	7	3:46:15	24.3	(9:19)	39.1	(5:47)	529
Yoga	4	2:25:00
Running (off road)	1	2:13:14	11.31	(11:47)	18.2	(7:19)	445
Gym	1	1:00:00
Swimming	1	50:00	1.46	(34:14)	2.35	(21:17)
Total	14	10:14:29	37.06		59.65		974
[1-5]	10	7:49:29

2:57

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» now

Sunday Nov 18, 2018 #

Note

Should have ran before work but decided sleep was more important, if tonight is like last night I need all the sleep I can get

Saturday Nov 17, 2018 #

8 AM

Running (road) (HFW) 27:36 [2] 4.7 km (5:52 / km) +52m 5:34 / km

Friday Nov 16, 2018 #

12 PM

Running (road) (Bramley Park loop) 51:15 [3] 9.25 km (5:32 / km) +100m 5:15 / km

On nights tonight, DOMs in back from yesterdays gym.

Taking it easy. Nudged the pace slightly for 10mins just to get the lungs and legs working a bit.

Beautiful autumnal colours down the canal and in the woods.
Calves less tight than yesterday, L hip feels a bit weird. Have booked into physio for monday after spook anyway.

Thursday Nov 15, 2018 #

8 AM

Running (road) (Golf course loop) 34:08 [2] 5.4 km (6:19 / km) +97m 5:48 / km

Glacial pace, calves NOT happy this morning, just need time and stretching to slacken off

Pre brekkie, gorgeous morning, sun rise, frost on the course and mist off the canal and river

3 PM

Yoga 1:00:00 [0]

4 PM

Gym (Squat rack) 1:00:00 [3]

Was hesitant to go but glad I did, not busy at all either!!

Glute activation

Deadlifts
6x60kg, 4x70kg, 3x70kg

Split squat
6x20kg, 6x30kg, 6x35kg, 6x35kg

Ankle mobilisation stuff and core

Can feel the weird twinge/hard feeling in the top of my L calf to side of knee, same as post OMM. Gonna ring a physio tomorrow I think and just get it poked a bit

Wednesday Nov 14, 2018 #

9 AM

Running (off road) (Ilkley) 2:13:14 [3] 18.2 km (7:19 / km) +445m 6:31 / km

First hour was complete battle of wills. Body so tired and tight after yesterday on the roads, but only time this week for a long run really.
So so so slow but just accepted that my legs had completely different ideas from my head

Got going for 2nd hour and enjoyed it. Not been on Ilkley for aaaages

9 PM

Yoga 5:00 [0]

Tuesday Nov 13, 2018 #

8 AM

Running (road) (HTP) 14:26 [2] 2.5 km (5:46 / km) +37m 5:23 / km

9 AM

Swimming 50:00 [3] 2.35 km (21:17 / km)

Pre-brekkie, fire alarm went off about 10 mins in. Annoying and stopping made me realise I was hungry
250 free
250 breast
250 back

200 pull
50 free
200 kick
50 free

250 alternating 50 free hard, easy 50 breast

100 free cool down

10 AM

Running (road) (HFP) 14:38 [2] 2.5 km (5:51 / km) +46m 5:22 / km

7 PM

Running (road) intervals (P&B intervals) 58:18 [4] 10.0 km (5:50 / km) +145m 5:26 / km

400mish loop inc recovery jogs

Felt alot better than last time I did this (2nd October) but jeeeeze. I feel sooooo heavy and unfit.
Havent done any sessions since then I dont think. Only way is up as they say!

9 PM

Yoga 40:00 [0]

Tiiiight hammies and hips

Monday Nov 12, 2018 #

8 PM

Running (road) (HFW) 25:54 [2] 4.75 km (5:27 / km) +52m 5:10 / km

9 PM

Yoga 40:00 [0]

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