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Training Log Archive: kPa

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running7 8:06:23 58.3(8:21) 93.82(5:11) 1165
  S&C2 2:01:00
  Ski-Erg1 30:00
  Total10 10:37:23 58.3 93.82 1165
averages - sleep:7.5

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Saturday Jan 25 #

8 AM

Running (easy) 22:00 [2] 2.4 mi (9:10 / mi) +32m 8:48 / mi
slept:9.0 shoes: Salomon Predict RA

Slept really well so feeling much better today. Warm up on some bike paths near the track.

Running (Fartlek) 56:23 [5] 9.0 mi (6:16 / mi)
shoes: Salomon Predict RA

800m @ 6'00''/m, 800m @ 6'30''/m x 9
On the track. Conditions pretty good. It felt good to hit the prescribed splits. It was hard, but I was less broken at the end than after the last track session I did. Perhaps could have done another mile or two at that pace.
#1 5'55'' / 6'28''
#2 5'59'' / 6'26''
#3 6'03'' / 6'26''
#4 6'01'' / 6'29''
#5 6'05'' / 6'26''
#6 6'02'' / 6'34''
#7 5'58'' / 6'35''
#8 5'58'' / 6'28''
#9 6'00'' / 6'28''
9 AM

Running (easy) 23:00 [2] 2.5 mi (9:12 / mi) +31m 8:52 / mi
shoes: Salomon Predict RA

Cool down along the bike paths/ in the park

Friday Jan 24 #

5 AM

Running (easy) 1:11:00 [2] 7.0 mi (10:09 / mi) +258m 9:06 / mi
slept:6.0 shoes: Speedgoat 4

I havn't been sleeping well the last few nights. I intended to have a lie in and run after work but woke up at 4:15am anyway. Fairly tired throughout the day.
I ran around the muddy fields. Felt a big sluggish. 6 x strideouts were ok.

Thursday Jan 23 #

5 AM

Running (easy) 1:02:00 [2] 7.2 mi (8:37 / mi) +246m 7:47 / mi
slept:6.0 shoes: Challenger ATR 5

Pretty much the same as yesterday. Similar route around the lanes. Before breakfast. Hamstrings are fine now. 7 x strideouts.
7 PM

S&C 1:01:00 [1]

5 mins warm up on the bike.
2 sets, 6-8 reps

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 14 14 (51cm block)
Split squats (kg) 2 x 14 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 10 6
Push ups 20 20
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

I intended to do a ski-erg workout but I was really tired and ready for bed so didn't bother.

Wednesday Jan 22 #

5 AM

Running (easy) 1:01:00 [2] 7.1 mi (8:36 / mi) +218m 7:51 / mi
slept:7.0 shoes: Challenger ATR 5

Ran before breakfast around the lanes. My hamstrings are still a little tight but not in a concerning way. Otherwise reasonably good. 7 x strideouts

Tuesday Jan 21 #

10 AM

Running (easy) 2:05:00 [2] 15.1 mi (8:17 / mi) +227m 7:55 / mi
slept:6.5 shoes: Challenger ATR 5

Same route as yesterday, but 2 loops of the reservoir this time. Felt pretty good. Healthy at least. My hamstrings are both a tiny bit tight.
4 PM

S&C 1:00:00 [1]

5 mins warm up on the bike.
2 sets, 6-8 reps

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 14 14 (51cm block)
Split squats (kg) 2 x 14 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 10 6
Push ups 20 20
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna afterwards

Monday Jan 20 #

Running (easy) 1:06:00 [2] 8.0 mi (8:15 / mi) +153m 7:47 / mi
slept:10.0 shoes: Challenger ATR 5

I'm feeling better today. A tiny bit of a cold left but actually quite fresh in myself. I drove to Carsington Water (a reservoir) for a change of scenery. It's pretty nice there when it's sunny. There is a good trail all the way around. Really enjoyed the run.
12 PM

Ski-Erg 30:00 [3]

Alternating 5’ alternate-arm / 1’ double-arm
Av 3:02/500m
20’ sauna afterwards

Sunday Jan 19 #

Note
slept:8.0 (rest day)

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