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Training Log Archive: kPa

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running6 5:50:29 42.3(8:17) 68.07(5:09) 760
  S&C2 1:20:00
  Total8 7:10:29 42.3 68.07 760
averages - sleep:8.2

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Saturday Mar 23 #

10 AM

Running (easy) 40:00 [2] 4.1 mi (9:45 / mi) +156m 8:44 / mi
slept:7.0 shoes: Speedcross 5

I had a dodgy stomach during the night and woke up several times. I didn't feel very rested in the morning. I ran around the fields with Matt and did strideouts before the long drive north. Energy levels suboptimal but my stomach seems to have settled so I'm not too worried. My hamstrings and calves are a little tight. Nothing alarming but not quite how I'd like to be feeling the day before a race. Plenty of stretching and rolling before hitting the road.

Friday Mar 22 #

2 PM

Running (Easy w/ speed variations) 1:00:00 [3] 7.5 mi (8:00 / mi) +140m 7:34 / mi
slept:8.0 shoes: Salomon Sonic RA

On the treadmill. I did a 10 minute warm up then alternated between bursts at increased pace and increased gradient at a ratio of 2:1. The gradient variations were a little harder than the pace variations, but neither very taxing. Felt good.

Only 12mins in the sauna afterwards as I was in a bit of a hurry.

Thursday Mar 21 #

10 AM

Running (easy) 48:00 [2] 5.3 mi (9:03 / mi) +210m 8:04 / mi
slept:9.0 shoes: Speedcross 5

Not at work today - I was informed a few days ago that I still had 2 A/L days to take and today and 19th were the only possible days to take them.

I feel infinitely better today after a big sleep. I thought about running on the treadmill but it was sunny and I felt sorry for the hound so went out & about from home through the fields. Nothing to report really. Feeling fresh, energy levels good.

A couple of hours at the climbing wall in the evening.
1 PM

S&C (Upper & lower) 40:00 [1]

5' warm up on the treadmill
3 sets of 6-8 reps.

Goblet squat 24 26 28
DB deadlift 2 x 16 18 18
Suitcase deadlift 2 x 18 20 20
Step ups 2 x 8 10 12
Split squats 2 x 8 10 12
DB curl & press 2 x 8 8 8
DB pullovers 16 18 18
DB thrusters 2 x 10 10 10
Hamstring curls (single leg reps) 8 10 10
25' sauna afterwards.

Wednesday Mar 20 #

slept:6.5 (rest day)

Long day at work. Its been a long while since I've felt so tired at work. The whole day was a struggle. Purely a sleep thing.

Tuesday Mar 19 #

7 AM

Running (easy) 43:00 [3] 5.4 mi (7:58 / mi) +22m 7:52 / mi
slept:7.5 shoes: Salomon Sonic RA

Still in Suffolk. I had a solid sleep but still could have done with more. A quick pre-breakfast jog out to the coast and back, mainly on the road with a short section on footpath and beach. I felt good, no tightness anywhere.
7 PM

S&C (Upper & lower) 40:00 [1]

10' warm up on the bike
3 sets of 6-8 reps.

Goblet squat 24 26 26
DB deadlift 2 x 16 18 18
Suitcase deadlift 2 x 18 18 20
Step ups 2 x 8 10 10
Split squats 2 x 8 10 12
DB curl & press 2 x 8 8 8
DB pullovers 16 16 18
DB thrusters 2 x 8 10 10
I didn't do the hamstring curls as t was rush hour at the gym and no free mat space for the whole time I was there.
20' sauna afterwards. It was nice to have a good stretch as this has been neglected the last couple of days.

Monday Mar 18 #

12 PM

Running (Moderate) 1:25:29 [3] 12.2 mi (7:00 / mi) +61m 6:54 / mi
ahr:167 max:175 slept:6.0 shoes: Salomon Sonic RA

I intended to do S&C last night after I got home but have made an impromptu trip to Suffolk (as my gran is in hospital) so it will have to wait until I get back.

I did a flat loop from her house. The first couple of miles were on the road, then there was ~5 miles along the coast on a mixture of grassy sea wall, trail and beach (hence the miles in the middle were slower) then 5 more road miles to finish up. I’m tired from lack of sleep but my legs feel reasonable.

Sunday Mar 17 #

11 AM

Running (Easy) 1:14:00 [2] 7.8 mi (9:29 / mi) +171m 8:53 / mi
slept:6.0 shoes: Salomon Amphibs

In the Lakes today mainly because of social engagements the night before. I ran 2/3s of the way anti-clockwise around Thirlmere. Mainly on a quite technical, undulating trail but parts of it were closed so I ran on the road. I felt really good. No residual tightness after yesterday. 6 x strides on the road. I used some new Salomon Amphibs which felt really nice.

I then met some some non-running friends at Dunmail Raise and went for a easy walk up Dollywaggon.

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