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Training Log Archive: stucrutchfield

In the 7 days ending Feb 8:

activity # timemileskm+m
  running8 7:04:44 52.12(8:09) 83.88(5:04) 994
  S&C workout2 1:00:00
  Total10 8:04:44 52.12 83.88 994
averages - sleep:8.2

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Saturday Feb 8 #

3 PM

running (fartlek (trail)) 1:15:47 [4] 13.6 km (5:34 / km) +415m 4:50 / km
slept:10.0 shoes: Salomon Sense Ride2

15' easy; 45' hilly fartlek; 15' easy

As with last time, really enjoyed this session and felt great cruising the flats/downs at moderate intensity and pushing the ups, felt like I was climbing strongly on the longer hills.

Experimented with only using my watch to check time and so not be as tempted to check pace and go off felt intensity more truly...

Friday Feb 7 #

7 PM

running (easy/strides (road)) 1:01:56 [2] 12.07 km (5:08 / km) +90m 4:57 / km
slept:8.5 shoes: Saucony Liberty ISO

60' easy plus strides

Unprecedented two days of decent weather in a row! Another great feeling easy run, with the legs again feeling great on the strides, and overall feeling really good.

Thursday Feb 6 #

1 PM

running (easy (road)) 30:03 [2] 6.09 km (4:56 / km) +25m 4:50 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy

A nice effortless thirty mins, notable for being shorts and t-shirt weather, and for my feeling great.
7 PM

running (easy/strides (road)) 30:23 [2] 5.43 km (5:36 / km) +47m 5:22 / km
shoes: Saucony Liberty ISO

30' easy plus strides

Another run feeling good; legs feeling great on the strides.
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

Wednesday Feb 5 #

7 PM

running (90s hill reps (road)) 1:13:27 [4] 14.26 km (5:09 / km) +293m 4:40 / km
slept:8.0 shoes: Saucony Liberty ISO

20' easy; 6x 90s hill reps; 20' easy

felt like a really hard session, but in a really positive sense; i.e. i was able to push really hard on the reps and still run strong through all six, and keep the intensity really high through the 90seconds, though they felt noticeably tougher than 60s reps... a really good workout, and feeling great!

Tuesday Feb 4 #

6 PM

running (moderate (canal path)) 1:00:00 [3] 14.17 km (4:14 / km) +35m 4:11 / km
slept:8.0 shoes: Saucony Fastwitch 9

60' moderate

ran this session with finlay and es, and rattled it off feeling absolutely great, a really enjoyable run with everything feel really good and energy levels really high.

Monday Feb 3 #

6 PM

running (easy/strides (road)) 1:00:48 [2] 11.92 km (5:06 / km) +64m 4:58 / km
slept:8.0 shoes: Saucony Liberty ISO

60' easy plus strides

Another busy morning at work meant no lunch run, so again doubled up and did an hour this evening. Feeling good however, even if doing the strides mostly into a 40mph headwind felt like a bit of a task!
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 Feb 2 #

9 AM

running (easy (road)) 32:20 [2] 6.34 km (5:06 / km) +25m 5:00 / km
slept:7.0 shoes: Saucony Liberty ISO

30' easy

Basically the same as yesterday...

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