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Training Log Archive: andrews

In the 7 days ending Mar 8:

activity # timemileskm+m
  Trailo2 9:00:28 9.94(54:22) 16.0(33:47) 167
  Cycling1 3:30:00 37.16(10.6/h) 59.8(17.1/h) 525
  S&C2 1:30:00
  Running3 1:00:15 7.38(8:10) 11.87(5:05) 129
  Cricket1 1:00:00
  Total9 16:00:43 54.48 87.67 821
  [1-5]6 6:00:15

» now

Sunday Mar 8 #

10 AM

Trailo (Planning) 3:12:00 [0] 8.09 km (23:44 / km) +85m 22:33 / km

Was 30 minutes late after being held up by loose sheep on the dual carriageway and watching the police try and chase them back, but we got finished by lunch which was good. Generally more enjoyable today with less waiting around and better chat. But the day overall was just as bad as my compass fell out of my pocket at some point (thankfully not my car keys) and I only had enough time for a 15 minute search whilst we were in the forest and didn't have the energy or motivation to go and run back to search in lots of heather and brashings. I may find it when putting controls out on the day, I think I'll try and borrow one in the time being. Belting out abba whilst driving home and then buying 10 boxes of cereal and a pineapple and nothing more from Aldi probably best represents my state of mind.

Foot/ankle has ached whilst out both days so I haven't done any additional running. And I'm so pleased to not have to do another 1:40 drive at 7am tomorrow.

Saturday Mar 7 #

9 AM

Trailo (Planning) 5:48:28 [0] 7.91 km (44:03 / km) +82m 41:53 / km

Kill me

Friday Mar 6 #

Cycling (Week's total commute) 3:30:00 [2] 59.8 km (17.1 kph) +525m

7 PM

S&C 45:00 [3]

Listened to a night at the opera on shuffle, core, 3*6 deadlifts on I think 60kg for one and 70kg for two, but it felt too easy so the bar may have been too light. Then once I managed to get onto a squat rack I did 3*6 split squats at 40kg interspersed with 8 press ups. Did some calf raises and a few other pull ups as well. Saw the same guy from my company as on Wednesday who was just on the cross trainer the whole time, I feel bad for him.

Thursday Mar 5 #

10 PM

Running 28:20 [2] 5.88 km (4:49 / km) +80m 4:31 / km
ahr:155 max:170

Another late road one, feeling pretty much fine, looking forward to running properly again next week!

Wednesday Mar 4 #

7 PM

S&C (Pilates) 45:00 [1]

First time doing Pilates at the gym. The instructor was 15 minutes late and kept saying if you can't do this exercise you have a very tight x and need to stretch it. So I have very tight calves, hips and everything. There was a lot of breathing which I don't think I was getting right. Not sure this is how I want to spend 7-7:45 on a Wednesday though.
9 PM

Running 18:10 [2] 3.61 km (5:02 / km) +28m 4:51 / km
ahr:154 max:166

Little loop incorporating buying Paul's birthday cake ingredients and then unknowingly causing the flour bag to rip apart and empty itself coverings everything else. We were all alright with bag flour so the cake got made with no more drama. Ankle feeling goooood although I was getting some sharp twinges on the outside of my lower leg just above my ankle.

Tuesday Mar 3 #

11 PM

Running 13:45 [1] 2.38 km (5:47 / km) +21m 5:32 / km

I got home from work and my ankle wasn't feeling bad from the cycle, so I did some of my strengthening exercise with the band and still all good. Then did two short sets of calf raises seperated by and hour and still no pain and BOOM I was all clear in my opinion for my first session of the year.

5*(1min jog 1min walk) was to be completed and I chucked on some warm clothes and got onto it with all the valour I could muster - the first one back is always hard. I let myself warm up first with a 1min walk - this was all good and I wasn't feeling too tired yet. This allowed me to start running on a slight downhill which may make some of my splits look a bit faster than a jog. Here they are:

5:00 min/km (Long session, don't want to start out too fast)
4:46 min/km (Hey, this doesn't feel so bad)
4:00 min/km (so close to 3:something!)
4:10 min/km (backing it up)
4:21 min/km (oh no, I'm feeling a bit tired now)
4:33 min/km (wait a minute, you said it was 5*[1,1] not 6! - speed endurance not quite there yet to replicate the low 4min/km)
4:25 min/km (45s to get back to my house)

Absolutely smashed it, no ankle pain during or after (only a very unnoticeable slight ache afterwards), but my right hip felt a little bad from rep 4 onward, same as in the lakes.

My highlight was getting shouted after by someone saying 'that is fitness' - I know.

Monday Mar 2 #

7 PM

Cricket 1:00:00 [0]

Lost again, my bowling was below average, batting improved again, team was rubbish. We beat this team last time and today lost by over 60 runs.

I walked for about an hour each day at the weekend and it made my ankle tendon quite a lot worse considering it seemed almost ready to run on last week (it clearly wasn't), it has improved since - back to sitting down all day and cycling slowly to and from work. Hopefully i'll manage a bike session tomorrow and an attempt at running this week, although my potential 16 hours of PreO planning this weekend may put me back a bit if this weekend was anything to go by.

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