Training Log Archive: stucrutchfieldIn the 7 days ending Jan 18, 2020:
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Saturday Jan 18, 2020 #
running (hilly fartlek) 1:15:01 [4] 13.58 km (5:31 / km) +413m 4:48 / km
slept:10.0 shoes: Salomon Sense Ride2
Couldn't resist the lure of a winter hill earlier in the day, but took that really easy, and napped in between, so felt fresh for this session, and felt great on the fartlek; ran the flats/downs at moderate pace and attacked the climbs at tempo uphill intensity, feeling really strong. Knocked out a Strava segment PR too, which ambivalent as I feel about Strava, is still a nice boost!
Friday Jan 17, 2020 #
running (easy/strides (road)) 1:01:53 [2] 11.86 km (5:13 / km) +82m 5:03 / km
slept:8.5 shoes: Saucony Liberty ISO
Crane operator training interfered with lunch again, so did 60' easy plus strides in the evening, and felt really solid, legs felt great on the strides.
S&C workout 30:00 [3]
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat
plus
Deadbug
Birddog
Rotating Plank
Lunge with resistance band
Single set of all, 10-20 reps
Thursday Jan 16, 2020 #
running (moderate (road)) 1:00:24 [3] 14.46 km (4:11 / km) +100m 4:02 / km
slept:8.0 shoes: Saucony Fastwitch 9
I am sure this is getting almost as tedious to read about as it is to run in, but another disgusting wet and very windy evening, meaning the headwind portions were a bit harder, but overall, feeling really good, and clipping along nicely tonight, legs feeling great and plenty of energy!
Wednesday Jan 15, 2020 #
running (easy/strides (road)) 1:02:08 [2] 11.82 km (5:15 / km) +174m 4:54 / km
slept:8.0 shoes: Saucony Liberty ISO
...doing a crane operating course at work Wed-Fri has scuppered my lunch hour run plans for this week, so did 60' easy plus strides in the evening, and despite more dogshit weather, felt really good, especially on the strides.
S&C workout 30:00 [3]
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat
plus
Deadbug
Birddog
Rotating Plank
Lunge with resistance band
Single set of all, 10-20 reps
Tuesday Jan 14, 2020 #
running (200m reps (road)) 51:48 [4] 9.16 km (5:39 / km) +46m 5:31 / km
slept:8.5 shoes: Saucony Fastwitch 9
Despite the need to wear my winter climbing gloves, and the weather being even worse than the last time I did this session, felt great, and felt really strong on the reps, and on upping the pace each time; a really good session.
Monday Jan 13, 2020 #
running (easy (road)) 30:00 [2] 5.88 km (5:06 / km) +85m 4:45 / km
slept:8.0 shoes: Saucony Liberty ISO
Despite the wind, feeling good!
running (easy/strides (trail)) 30:08 [2] 5.14 km (5:52 / km) +62m 5:32 / km
shoes: Salomon Sense Ride2
... again, aside from the wind and the flying tree branches and debris, feeling good, and legs felt great on the strides.
S&C workout 30:00 [3]
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat
plus
Deadbug
Birddog
Rotating Plank
Lunge with resistance band
Single set of all, 10-20 reps
Sunday Jan 12, 2020 #
running (long easy (trail)) 2:00:09 [3] 21.44 km (5:36 / km) +371m 5:09 / km
slept:9.0 shoes: Salomon Sense Ride2
Planned to catch the best of the day with Finlay, and had a great run, the slight frustrations of yesterday totally gone and felt great.