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Training Log Archive: kPa

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running4 4:55:57 36.58(8:05) 58.87(5:02) 1309
  Hiking1 4:00:00 8.5(28:14) 13.68(17:33) 1183
  S&C2 55:00
  Total7 9:50:57 45.08 72.55 2492
averages - sleep:6.8

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Saturday Sep 21 #

9 AM

S&C 5:00 [1]

I cycled the couple of miles to the gym & back. 2 sets of 6-8 reps

Suitcase deadlift (kg) 20 22
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 16 16
Captains chair leg raises (reps) 20 20
Pull ups 10 5
Push ups 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna afterwards
1 PM

Running (moderate) 1:19:44 [3] 11.37 mi (7:01 / mi) +260m 6:33 / mi
slept:8.0 shoes: Salomon Sonic RA

Feeling much better today. My phantom cold has completely gone.
I did this on the High Peak Trail - the same route as my last few moderates up here. 85% of the run was great. It was warm (24 degrees) and I think I was probably a little dehydrated before I started (I had been out in the sun tending my patch of rubble that may someday be a garden). I ended up getting really thirsty. Towards the end I started getting a stitch just under my rib cage and had to back off a few times to let it settle. Then about 5 minutes from the end I got cramp in my back between my scapulae and had to stop and stretch. It eased off and the last few minutes were ok again. It was bizarre as I've never had anything like that before. Perhaps a combination of being dehydrated and having done S&C earlier.

Friday Sep 20 #

Note
slept:5.0 (rest day)

I stayed a couple of hours after my shift finished to do some clinic admin so didn't get home until after midday. I planned to have a couple of hours of sleep then get up and train but I forgot to set an alarm and didn't wake up until after dark. I felt rubbish - tired, sore throat, generally feeling sorry for myself, so I ended up doing nothing and going back to bed.

Thursday Sep 19 #

Note
slept:8.0 (rest day)

I was desperately tired all night last night so relieved to sleep right through the day. I'm feeling a bit snuffly, might have a cold coming on.

Wednesday Sep 18 #

4 PM

Running (Easy) 1:13:00 [2] 7.4 mi (9:52 / mi) +317m 8:42 / mi
slept:4.5 shoes: Sense Ride 2s

Again I didn’t sleep well - woke up after 4.5hrs and couldn’t get back to sleep. I’m not quite sure why. I guess it must be due to background stress but nights haven’t been a total disaster so far.
Easy few miles around the fields/ woods. Physically I’m fine. My hamstrings are better today. 6 x strideouts

Tuesday Sep 17 #

5 PM

Running (Easy) 1:02:00 [2] 6.3 mi (9:50 / mi) +238m 8:48 / mi
slept:4.5 shoes: Sense Ride 2s

I didn’t sleep well at all and woke up several times during the day. Easy jog around the fields. I was half asleep and didn’t have heaps of energy. My hamstrings are a bit tight from the session yesterday. 6 x strideouts.

Monday Sep 16 #

S&C 50:00 [3]

2 sets. 6-8 reps. I upped the leg weight a bit this time.

Suitcase deadlift (kg) 20 22
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 16 16
Captains chair leg raises (reps) 20 20
Pull ups 10 5
Push ups 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Reverse plank 55s
Side planks 70s
Adductor side plank 45s

The sauna has been closed for the last couple of weeks which is why I havn't been using it. It re-opens on Wednesday apparently.
9 AM

Running (moderate) 1:21:13 [3] 11.51 mi (7:03 / mi) +494m 6:14 / mi
slept:9.5 shoes: Salomon Sonic RA

I did this on the road as there has been so much rain over the last 24hours I was worried even the High Peak Trail would be flooded. It was a great run. I felt really fresh. On the flats and downhills it felt like I couldn't get my legs turning over fast enough, probably because I havn't done any moderate running for a while.
I had a 45min massage after going to the gym. It's pretty rare that I go there and say I'm completely fine! She thought the tops of my hamstrings and gluts were quite tight though (she knows me quite well). Right worse than the left.

I managed to nap for a little over an hour in the afternoon before work.

Sunday Sep 15 #

7 AM

Hiking 4:00:00 [1] 8.5 mi (28:14 / mi) +1183m 19:43 / mi
slept:8.0 shoes: Salomon soft ground

Early start to hike up to the first ridge of the skyline race for a mountain safety role. I was only on the ridge for about an hour so managed not to get too cold. Dropped radios off at Snowdon summit then cleared course marking from the Watkin path (I declined the Crib Goch role as we wouldn’t have been off the mountain until 9pm earliest and it’s a long drive home).

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