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Training Log Archive: kPa

In the 7 days ending Feb 1:

activity # timemileskm+m
  Running7 8:54:18 62.63(8:32) 100.79(5:18) 2155
  S&C2 2:00:00
  Total9 10:54:18 62.63 100.79 2155
averages - sleep:7.5

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Saturday Feb 1 #

7 AM

Running (Easy) 1:05:00 [2] 6.8 mi (9:34 / mi) +259m 8:33 / mi
slept:9.5 shoes: Speedcross 5

Feeling much better today. Back to normal. Ran around the muddy fields. Still have a tiny bit of hamstring tightness but otherwise fine. 6 x strideouts
10 AM

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 12 12 (51cm block)
Split squats (kg) 2 x 12 12
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 9 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

Friday Jan 31 #

10 AM

Running (Easy) 1:02:00 [2] 6.6 mi (9:24 / mi) +267m 8:21 / mi
slept:7.0 shoes: Speedcross 5

I didn’t get back from work til late and didn’t sleep well. I ran around the woods. Not a great run. Just felt generally stiff and didn’t have heaps of energy. 6 x strideouts ok. Had a 1hr nap in the afternoon.

Thursday Jan 30 #

6 AM

Running (Easy) 39:00 [2] 4.5 mi (8:40 / mi) +134m 7:56 / mi
slept:8.0 shoes: Challenger ATR 5

I slept really well and feel so much better today. Still woke up before my alarm so though I may as well go for a quick run. Around the lanes again. I felt quite stiff and clunky to start with but then ok.

Wednesday Jan 29 #

5 AM

Running (easy) 58:00 [2] 7.1 mi (8:10 / mi) +214m 7:28 / mi
slept:6.5 shoes: Challenger ATR 5

Again, I could have done with more sleep. Jog around the lanes. I felt fairly good whilst running, but really tired for the rest of the day. By the evening my hamstrings had tightened up a bit. Still happy with how I'm feeling though, just need more sleep.
7 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 12 12 (51cm block)
Split squats (kg) 2 x 12 12
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 9 6
Push ups 20 20
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

Tuesday Jan 28 #

2 PM

Running (Moderate) 2:29:18 [3] 22.23 mi (6:43 / mi) +404m 6:21 / mi
slept:6.5 shoes: Clifton 6

I slept really badly for no real reason and felt tired all morning. I was going to run earlier but the weather was dreadful. Given both these things I wasn’t feeling motivated to do the session and wasn’t expecting great things. I ran on the road (all farm lanes so it was actually really muddy in places), the flattest route I could thing of. Mainly gently undulating with a few short, steep hills. The were a few showers but much dryer than it had been all day. I did carry 2 spare layers just in case. It turned out to be a really good run. It felt too comfortable for most of the run but given the pace I assumed I would get tired later on, but I didn’t. I felt fine after I finished, like it hadn’t been a particularly hard workout. 4 x Spring gels (1 every 30mins)

Monday Jan 27 #

8 AM

Running (Easy) 1:09:00 [2] 6.1 mi (11:19 / mi) +408m 9:22 / mi
slept:7.5 shoes: Salomon soft ground

A nice loop around Haytor on Dartmoor with Adharanand before recording the podcast. Feeling good.

Sunday Jan 26 #

10 AM

Running (Easy) 1:32:00 [2] 9.3 mi (9:54 / mi) +469m 8:33 / mi
slept:7.5 shoes: Salomon ultra 6

In Somerset for the weekend for some podcasting, wedding dress material shopping etc. Very steady run with various family members over the Quantocks to a cafe. Oat milk latte then ran back again. Horribly wet and cold. Legs a little heavy but no tightness or anything.

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