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Training Log Archive: Russ

In the 7 days ending Apr 21:

activity # timemileskm+m
  Easy5 3:30:17 25.64(8:12) 41.26(5:06) 372
  Exercises1 30:00
  Total6 4:00:17 25.64 41.26 372

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Friday Apr 19 #

11 AM

Easy 50:23 [2] 6.21 mi (8:07 / mi) +102m 7:43 / mi
ahr:143 max:157

lovely weather today, lunch run up to the HH/CW gates then back for a 6 mile loop. left hip a lot better today but both quads a bit sore by the end of the run, probably a result of exercises on Wed and rolling them last night.

Thursday Apr 18 #

12 PM

Easy 34:30 [3] 4.02 mi (8:35 / mi) +39m 8:20 / mi
ahr:144 max:171

Easy lunchtime mostly trail run with strides at the end. Left hip improvement again today, legs felt ok after the exercises yesterday. Strides felt good, worked on driving my arms more.

Wednesday Apr 17 #

12 PM

Easy 48:23 [2] 6.04 mi (8:01 / mi) +83m 7:41 / mi
ahr:140 max:152

Auto Sync works! hooray!

Lovely day in abz, easy up and round HH with a bit of meandering towards the end to make it up to 6. Felt good today, left hip flexor still a bit stiff but improving. Will have a go at the exercises tonight but will adjust them based on how much fun the hips are willing to tolerate
6 PM

Exercises 30:00 [3]

it appears that stiffness in my left hip flexor is caused by my overexuberance with the Mountain climbers warm up (numpty). Really sore when attempting them but managed everything else. Walk home from work as warm up then straight into exercises.
2x15 squats, 2x15 single leg glute thrusts (not raised), 3x10 side plank with leg kick (shorter sets to retain some semblance of form), 2x12 assisted single leg squats, 2x30s arm swings with spurtle and turkey baster. Bit of core work and stretch to cool down

Tuesday Apr 16 #

11 AM

Easy 42:24 [2] 5.27 mi (8:03 / mi) +80m 7:41 / mi
ahr:167 max:187

Easy run up to HH parkrun turn point and back. bit quick in the first mile but settled after catching some workmates on the HH track. left hip a bit stiff this morning but legs felt good on the run although hip started to stiffen on the final few climbs back to Rubislaw. Planning on doing the exercises tomorrow night, aiming to not overdo it like I did on Sunday.

Monday Apr 15 #

12 PM

Easy 34:37 [2] 4.1 mi (8:27 / mi) +68m 8:02 / mi
ahr:136 max:156

Easy lunch run up to HH and back. Legs a bit stiff after yesterdays exercises, especially left hip flexor.

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