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Training Log Archive: Russ

In the 7 days ending Apr 14:

activity # timemileskm+m
  Easy3 1:44:56 12.38(8:29) 19.92(5:16) 126
  Exercises1 30:00
  Total3 2:14:56 12.38 19.92 126

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Sunday Apr 14 #

9 AM

Exercises 30:00 [3]

2 x 15 double legged squats to warm up
2 x 30s Mountain climbers, probably overdid these a little.
2 x 15 single leg glute lifts. Hmstrings struggled with this one so didn't do them with a raised leg.
7, 8, 15 Side planks with knee to chest. Really not good with side planks so struggle with form and split the first set in two, got better with the second set although still a bit dippy. Found it easier with the right leg to chest.
2 x 15 with right leg, 15 then 12 with left assisted single leg squats. Thought these were 15s instead of 12. Stopped at 12 on left leg as form was all over the shop.
2 x 30s arm drive exercises, used a spurtle and a turkey baster rather than risking bruising bananas

Easy (Easy 5) 44:30 [2] 5.34 mi (8:20 / mi) +93m 7:54 / mi
ahr:146 max:163

Went for a run after exercises, legs felt like jelly for the first 2 miles. probably should have read the email properly when it said doing a mini set before running would be a good activation before running rather than doing them all. Run up to HH then back, felt good on the way back although didn't push the pace. Right calf still a bit tender but not noticeable when running.

Saturday Apr 13 #

9 AM

Easy 25:36 [2] 3.02 mi (8:29 / mi) +17m 8:20 / mi
ahr:121 max:142

Felt better and a little more inspired today so added an easy 3 mile run rather than the planned rest day. Again a wee out and back on the DSL and legs felt so much better. Right calf still sore rolling/massaging but no issue on the run.

Friday Apr 12 #

Note

Calf better again today, still a bit sore when massaging a bit deeper. Swimming in the morning the a longer walk leading Tyrone the horse and Milo round a hilly field and through a forest and legs felt ok.
5 PM

Easy 34:50 [2] 4.02 mi (8:40 / mi) +16m 8:34 / mi
ahr:132 max:149

First run since Manchester and it felt awful, nothing really hurt just felt crap. Right calf still sore when rolling but didn't feel it during the run. Probably a bit tired from the swim, Milo's horse-riding and the drive back home but the out and back on the DSL never felt so uninspiring!

Thursday Apr 11 #

Note

Aviemore with the boy so no running. Calf less sore to the touch today but wouldn't have been able to run on it today anyway. Was able to massage the sore bits with Ibuprofen gel . Couple of hours in the pool today (he does like to swim) and a nice walk leading Milo's horse (Tyrone) when he went horse-riding.

Wednesday Apr 10 #

Note

Quads a lot better today, right calf is still sore to the touch so rolling is pretty painful. Should have done a better job of icing in the days after the marathon. No running today, away up to Aviemore with the boy so plenty paddling about in the pool. Used some Ibuprofen gel on the right calf

Tuesday Apr 9 #

11 AM

Note

another ~3 mile dog/Milo walk at Countesswells. Quads a lot better today although still a bit tender walking downhill. Inside top of right calf still sore so opted for walking rather than planned 2-3 mile jog.

Monday Apr 8 #

11 AM

Note

~3 mile walk with my son and the dogs round countesswells. Quads sore walking downhill and the top inside of right calf sore as well. Went into town with Kate and Milo in the afternoon so had to climb and descend the steps in the trinity centre which wasn't too much fun.

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