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Training Log Archive: stucrutchfield

In the 7 days ending Jan 25:

activity # timemileskm+m
  running8 6:39:48 56.38(7:05) 90.73(4:24) 1139
  S&C workout2 1:00:00
  Total10 7:39:48 56.38 90.73 1139
averages - sleep:8.9

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Saturday Jan 25 #

6 PM

running (fartlek (road)) 1:33:35 [4] 20.7 km (4:31 / km) +84m 4:26 / km
slept:9.0 shoes: Saucony Fastwitch 9

20' easy; 11k fartlek (7x 800m/800m roll-on); 20' easy

Felt like I really nailed this session, after last weeks being a bit shite; felt really strong, kept the roll-on pace decent without forcing it, and legs felt great the whole time. Rep 5 was done into a bit of a headwind on the canal bank, but aside from that, hit my straps on the rest, and really pleased with the session.

Friday Jan 24 #

1 PM

running (easy (trail)) 30:08 [2] 5.09 km (5:55 / km) +149m 5:10 / km
slept:10.0 shoes: Salomon Sense Ride2

30' easy

Impromptu day off, so ran on the home trails, and felt refreshed and energetic for the extra sleep too!
3 PM

S&C workout 30:00 [3]

Pressups
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

ended up doing my S&C in between runs, as I had the free afternoon
7 PM

running (easy/strides (road)) 30:20 [2] 5.54 km (5:29 / km) +30m 5:20 / km
shoes: Saucony Liberty ISO

30' easy plus strides

Again feeling good, legs feeling great on the strides.

Thursday Jan 23 #

7 PM

running hills (60s hills (road)) 1:01:39 [4] 9.44 km (6:32 / km) +179m 5:58 / km
slept:8.5 shoes: Saucony Fastwitch 9

20' easy; 6x 60 second hill reps; 20' easy

Back to feeling much more energetic after yesterday evenings fatigue, and a solid session of short hill reps. Changed the hill I usually use for a shorter steeper one just to mix it up, but felt I was running strongly, and energy levels felt good.

Wednesday Jan 22 #

7 PM

running (moderate (road)) 1:00:39 [3] 12.08 km (5:01 / km) +57m 4:54 / km
slept:8.0 shoes: Saucony Fastwitch 9

60' moderate

One of those runs where you feel inexplicably knackered! Harder than usual day at work, plus perhaps the reps the night before... whatever reason, had to dial it back from moderate to pretty easy... am sure it's a one- off though, as generally have been feeling really good.

Tuesday Jan 21 #

7 PM

running (200m reps (road)) 1:00:01 [4] 9.16 km (6:33 / km) +29m 6:27 / km
slept:8.0 shoes: Saucony Fastwitch 9

20' easy; 8x 200m/200m recovery; 20' easy

Really getting into this session now, and this iteration was the best yet in terms of how i felt during the reps; strong all the way through all eight, and energy levels feeling really good, feeling on a nice upswing at the moment!

Monday Jan 20 #

7 PM

running (easy/strides (road)) 1:02:09 [2] 11.88 km (5:14 / km) +78m 5:04 / km
slept:9.0 shoes: Saucony Liberty ISO

60' easy plus strides

Another disrupted lunch hour at work meant an hour easy in the evening, but that aside, felt really good! Bumped into Finlay who joined me for the second half and the strides, and legs felt great on those.
8 PM

S&C workout 30:00 [3]

Pressups
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 19 #

11 AM

running race (Fassfern Faff Race) 1:17 [5] 16.84 km (5 / km) +533m 4 / km
slept:10.0 shoes: Salomon Sense Ride2

Fassfern Faff race - 1:17 - 5th

Inevitably felt a bit fatigued for this after yesterday's extra exertions, but given it's just a winter league race, wasn't too worried and still felt like this was a good training run to get out and still run hard round the course, which is pretty relentlessly runnable! Overall energy levels are feeling really good despite the tired legs (won't be making a habit of the extra hill runs!), and starting to feel a real upward movement in my fitness again, so feeling really happy!

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