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Training Log Archive: mpembery

In the 7 days ending Feb 2:

activity # timemileskm+m
  Stretching/Rolling7 3:10:00
  Running (Path)5 2:51:04 19.1(8:57) 30.74(5:34) 310
  Strength and Conditioning5 2:35:00
  Cycling - Spin3 1:25:00
  Total17 10:01:04 19.1 30.74 310

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MoTuWeThFrSaSu

Sunday Feb 2 #

10 AM

Running (Path) 33:11 [1] 5.75 km (5:46 / km) +34m 5:36 / km
ahr:147 max:162

Very very easy parks trust run, HR much higher than yday, which is odd given that I worked harder, for longer yday. managed 30km this week so everything headed in the right direction!
12 PM

Strength and Conditioning 30:00 [2]

Using my new balance cushion (aka 1000% cheaper bosu-ball) to do some balance work, improving my ankle strength. Obviously some good firing of all leg muscles and finished off with some calf raise sets
4 PM

Stretching/Rolling 20:00 [1]

Spent this afternoon, planning routes, s+c and researching athletics clubs etc.

Saturday Feb 1 #

9 AM

Running (Path) 37:07 [2] 6.31 km (5:53 / km) +124m 5:21 / km
ahr:126 max:140 shoes: Salomon Speedcross 5

accidentally managed to run in the area for the 2021 middles, but it is also the nicest forest where I live, no embargo on it yet tho. Felt really good up the hills, tho i did managed to run of the map aha
11 AM

Strength and Conditioning 30:00 [2]

hip and glutes for ftw
9 PM

Stretching/Rolling 20:00 [1]

Friday Jan 31 #

7 PM

Stretching/Rolling 1:00:00 [1]

rest day today cos y not

Thursday Jan 30 #

Stretching/Rolling 25:00 [1]

Back is a lot better
8 AM

Cycling - Spin 30:00 [1]

Warm up for my run
9 AM

Running (Path) 14:49 [3] 3.04 km (4:52 / km) +24m 4:41 / km
ahr:147 max:155 shoes: Adidas Ultraboost 19

2km on taking 8:08 and then the rest warm down

Fair amount of time spent running at 3:30-45 which is good and felt strong as this was at 5km paceish

Strength and Conditioning 10:00 [1]

Back improving. Going to start doing sets of this workout, it is pretty hard tho

Wednesday Jan 29 #

8 AM

Running (Path) 25:57 [1] 5.0 km (5:11 / km) +40m 4:59 / km
shoes: Salomon Speedcross 5

Testing out a long run route which looks really good and I am excited for, maybe even a rogue Milton Keynes hill in there!

Strength and Conditioning 30:00 [1]

Glute and hips. Lil bit of pain in the back a few mins after this, so will just keep an eye on it. Didn't do anything new, so kinda weird
9 PM

Stretching/Rolling 25:00 [1]

Back stretching and leg rolling

Tuesday Jan 28 #

10 AM

Cycling - Spin 30:00 [1]

Easy start, going to start upping the resistance now, this is currently a recovery element, not yet training

Strength and Conditioning 55:00 [3]

Starting with glute and hip, finishing with a boxing workout. Was a little too easy and should have really held the 1.5kg weights throughout, as opposed to the 1's
10 PM

Stretching/Rolling 20:00 [1]

A stretch a day keeps the physiotherapist out of pay, lol :)

Monday Jan 27 #

11 AM

Running (Path) 1:00:00 [1] 10.64 km (5:38 / km) +88m 5:25 / km
shoes: Salomon Speedcross 5

First run back in MK. Longest in a long time, but everything felt fine. Super slow and easy, but all of paths and trails which made it harder
12 PM

Cycling - Spin 25:00 [1]

Easy after the run. This will replace aquajogging and swimming for the moment
10 PM

Stretching/Rolling 20:00 [1]

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