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Training Log Archive: Cjcollins

In the 7 days ending Mar 31:

activity # timemileskm+ft
  Running - trail1 2:29:02 17.36(8:35) 27.94(5:20) 2295
  Running - Grass2 1:40:54 12.52(8:04) 20.15(5:00) 391
  Running - trail and road1 1:19:22 9.73(8:09) 15.66(5:04) 469
  S&C Workout1 40:00
  Treadmill1 33:02 4.0(8:16) 6.44(5:08)
  Total6 6:42:20 43.61 70.18 3155
averages - sleep:7.5

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Sunday Mar 31 #

11 AM

Running - trail and road (Easy) 1:19:22 [2] 9.73 mi (8:09 / mi) +469ft 7:48 / mi

Run around portrush on a great day weather wise. Up the coast road and down the trail onto the beach then up around ramore head and back to the caravan site. Felt great with the exception of the quads which were a little achy towards the end.

Saturday Mar 30 #

10 AM

Running - trail (Specific endurance ) 2:29:02 [3] 17.36 mi (8:35 / mi) +2295ft 7:38 / mi

Drove round from the caravan to the start of the main section of trail at portballintrae. Nice day for it although quite windy. Was feeling good so pushed a bit harder than I normally would on this type of run. The fact that it was a shorter long run was probably a factor also. Pleased with how it went considering the ultra was only a week ago. Felt like I was flying at times on the way back, if I could get more strength in my legs for the uphill sections I could really smoke this trail in the ultra in September! Could feel some soreness in the quads towards the end but not too bad. First time I’ve wore the hoka challengers on this trail and they felt great.

Friday Mar 29 #

6 PM

Treadmill (Easy) 33:02 [2] 4.0 mi (8:16 / mi)

Easy treadmill run prior to S&C. Everything feeling good and no quad pain
7 PM

S&C Workout (S&C) 40:00 [3]

Completed all of the exercises as follows:
Calf raises - 2 sets of 20 with 2 x 10kg kettlebells
Pushups - 2 sets of 15
Dead bug - 2 sets of 20
Mountain climbers - 2 sets of 20 (found these very tough on the Swiss ball. Maintaining balance and keeping my chest away from the ball were the main challenges)
Swiss ball hamstring curl - 2 sets of 15
Single leg glute bridge - 2 sets of 10 on each side
Russian twist - 2 sets of 20. Could have done a lot more but the ball was moving a lot
Side plank - about 10 secs each side with no knee to chest - couldn’t do it!
Runner touch - 1 set of 10 each side, balance wasn’t great
Dumbbell step up - 2 sets of 10 each side with no weight
Goblet squats - 2 sets of 10 with 10kg kettlebell. Will do with the heavier 20kg dumbbell next time

Thursday Mar 28 #

(rest day)

Enforced rest day due to travelling with work

Wednesday Mar 27 #

5 PM

Running - Grass (Easy) 58:21 [3] 7.51 mi (7:46 / mi) +246ft 7:32 / mi

Easy run at Mallusk playing fields with 6 x 40 sec speed variations. Leg swings, lunges and calf raises before starting. Quads feeling a lot better today but still some pain during the run. Definitely on the mend though. Everything else felt good, really good in fact! The faster running bursts felt great and the quad pain disappeared during these. Followed by a massage.

Tuesday Mar 26 #

5 PM

Running - Grass (Easy) 42:33 [2] 5.01 mi (8:30 / mi) +145ft 8:16 / mi

Easy run around Mallusk playing fields. My quads have been sore today but not as bad as yesterday. Painful as soon as I started to run and I was initially going to stop running after one lap (10 mins). At the end of the first lap they eased slightly so I decided to keep going for a while longer. Had to stop at 5 miles as it was too sore. Even the small downhills were agony! Rest of body, back and legs all felt goods, just those quads again!

Monday Mar 25 #

(rest day)

Rest day as planned. Quads still feeling sore. No other issues.

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