Training Log Archive: PedsIn the 7 days ending Mar 22, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 22, 2020 #
9 AM
Running 1:15:13 16.61 km (4:32 / km) +98m 4:24 / km
ahr:157 max:174
Another good Sunday cap run up the WoL, although tbh I think I've worn a cap every day this week, in serious need of a trim. Legs absolutely mashed, these types of runs most of you probably wouldn't think twice about but I've never really done them, so big potential gains but also scrambled legs.
9 PM
S+C 15:00 [0]
Bit of core, hamstrings, and of course ankle rehab.
Saturday Mar 21, 2020 #
11 AM
Running 43:01 7.81 km (5:31 / km) +124m 5:06 / km
ahr:137 max:156
Easy one up Blackford. Quads sore, hips tight and of course calves super tight, woohoo. But at least I have an easy day between session and long run now so hopefully that'll help me avoid breaking.
6 PM
Spinning 30:00
ahr:130 max:137
AJ finally got his turbo set up so we can get on those quarantine XT gains. Nice view of the links out Paul's bedroom window, but probably a rather strange view in, as with the angle to the 3rd floor the bike probably isn't visible.
10 PM
S+C 5:00 [0]
Friday Mar 20, 2020 #
10 AM
Running 1:06:40 14.61 km (4:34 / km) +24m 4:32 / km
ahr:156 max:184
20 Tempo at 3:38s
6 x 25s hill sprints.
On the meadows with AJ. Good conditions and felt ok apart from the same tight chest as Tuesday. Perhaps went a little hard but was happy to keep with AJ. Legs took a beating from the tarmac, quads feeling sore on the wd.
6 x 25s hill sprints.
On the meadows with AJ. Good conditions and felt ok apart from the same tight chest as Tuesday. Perhaps went a little hard but was happy to keep with AJ. Legs took a beating from the tarmac, quads feeling sore on the wd.
9 PM
S+C 5:00 [0]
Rehab.
Thursday Mar 19, 2020 #
4 PM
Running 20:00 4.04 km (4:57 / km) +38m 4:43 / km
ahr:137 max:150
So the plan for the next 8 weeks is to commit to getting fast(er). 2 sessions - track Tuesdays and tempo+hills Fridays. Think that'll allow for a more quality long run Sunday and balance things a bit better. So Thursday is recovery but wanted to at least get out the flat once on a beautiful day like today.
8 weeks takes us to my last exam, and after that the plan is to hit the hills and the volume.
8 weeks takes us to my last exam, and after that the plan is to hit the hills and the volume.
9 PM
S+C 5:00 [0]
Rehab
Wednesday Mar 18, 2020 #
12 PM
Running 47:41 9.34 km (5:06 / km) +62m 4:56 / km
ahr:137 max:156
Nice and easy. Ran every path on Bruntsfield Links for something to do and it worked well although didn't take as long as expected.
8 PM
S+C 30:00 [1]
Getting on the home S+C train. Covered most of the basics. Dan chatting away about not going to the gym in years and then goes and rinses Paul and I in a plank. I went 2 minutes and came last.
Tuesday Mar 17, 2020 #
9 AM
Running 55:55 12.15 km (4:36 / km) +6m 4:35 / km
ahr:155 max:186
Just Paul and I down at the track before he heads back to Benbecula :(
Started off with a weird 2 x 4min (1min) wave tempo of 200/200, which sounds confusing and was basically 2 x 3 x 200 (~46s 200 between reps, 1:30 jog between sets).
Then 10 x 300 (45s 100m walk/jog).
Alternated the lead which was great and hit consistent 53s/54s. Chest a little tight but otherwise felt ok and could've forced out 1 or 2 more but thought 10 was plenty. Very enjoyable on the whole.
Started off with a weird 2 x 4min (1min) wave tempo of 200/200, which sounds confusing and was basically 2 x 3 x 200 (~46s 200 between reps, 1:30 jog between sets).
Then 10 x 300 (45s 100m walk/jog).
Alternated the lead which was great and hit consistent 53s/54s. Chest a little tight but otherwise felt ok and could've forced out 1 or 2 more but thought 10 was plenty. Very enjoyable on the whole.
Monday Mar 16, 2020 #
11 AM
Running 30:33 6.02 km (5:05 / km) +39m 4:55 / km
ahr:142 max:157
Easy meadows, calves tight but not horrendous. Won't be going to the gym later so will have to improvise.
10 PM
S+C 10:00 [0]
Rehab + hamstrings, might do more s+c tomorrow. Races all off, but in terms of training, I think I'll carry on with some speed work for the moment if I can, rather than revert back to my eternal base phase.