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Training Log Archive: Peds

In the 7 days ending Mar 29:

activity # timemileskm+m
  Running7 4:27:51 31.14(8:36) 50.12(5:21) 705
  S+C3 1:10:00
  Spinning2 1:05:00
  Cycling1 30:00
  Total12 7:12:51 31.14 50.12 705
  [1-5]11 7:02:51

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Sunday Mar 29 #

10 AM

Cycling 30:00 [1]

To/from Hillend

Running 39:05 intensity: (14:00 @1) + (10:00 @2) + (15:05 @3) 5.04 km (7:45 / km) +292m 6:01 / km
ahr:140 max:163

Shin definitely not up to a WoL run so decided to head to the Pentlands and then even if I could only do a short run I'd still burn a good amount of calories with the cycle there and back. Shin was 2-3 throughout, worse on downhill. Won't run tomorrow.

Saturday Mar 28 #

5 PM

Running 20:19 intensity: (5:00 @1) + (10:00 @2) + (5:19 @3) 4.01 km (5:04 / km) +44m 4:49 / km
ahr:138 max:158

So with all the rolling I seem to have shifted the shin niggle... but only to a few inches further down the shin. Happy to be able to run still but not confident to do any more than this. On the plus side I was weirdly full of energy, probably the sunshine.

Friday Mar 27 #

3 PM

Running 46:00 intensity: (2:00 @1) + (24:00 @2) + (4:00 @3) + (10:00 @4) + (6:00 @5) 9.81 km (4:41 / km) +11m 4:40 / km
ahr:153 max:182

Went out aiming for 20 or 25 min tempo but it felt hard and forced from the start so just did 15, and slowly at that. First 10 or so on the grass to save the shin but was slipping around and getting annoyed so hit the tarmac for the last 5 and forced the pace a bit. 3:47s avg. Legs feeling pretty bad and R shin niggle no better. Just about sums me up really, I wonder why I bother. Like I could run that fast 5 years ago. Did 4x 25s hill sprints but shin was on my mind so called it a day.
5 PM

S+C 30:00 [1]

EUOC core.
Well that picked me up a bit, nice to see some friendly faces. Still got absolutely destroyed by the core set.

Thursday Mar 26 #

5 PM

Running 21:58 intensity: (9:30 @1) + (12:28 @2) 4.0 km (5:29 / km) +36m 5:15 / km
ahr:133 max:147

Was tempted to take a day off but wanted to get out the flat. Add quads to the list of things that are sore. Good sore though, only worrying thing is the beginnings of a R shin niggle so will try to foam roll it into oblivion.
6 PM

Spinning 30:00 intensity: (15:30 @1) + (14:30 @2)
ahr:132 max:140

Straight after the run. Standard stuff.

Wednesday Mar 25 #

3 PM

Running 49:22 intensity: (11:00 @1) + (18:00 @2) + (20:22 @3) 7.81 km (6:19 / km) +289m 5:20 / km
ahr:143 max:165

Seat with AJ. Pretty hilly and slow but good fun and nice warm weather. Legs ok, still in one piece but calves still horribly tight. This run helped though.
5 PM

S+C 30:00 [1]

EUOC mobility and core lead by Nixon via video conferencing. Good fun, core was tough.

Tuesday Mar 24 #

6 PM

Running 1:00:30 intensity: (3:00 @1) + (23:40 @2) + (6:30 @3) + (13:40 @4) + (13:40 @5) 13.45 km (4:30 / km) +8m 4:29 / km
ahr:158 max:182

Decided I wasn't going to bother going to the track and hopping the fence, even though I'd probably meet no-one as opposed to the hundreds on the meadows. Settled on a meadows pyramid session with AJ.
1,2,3,4,5,4,3,2,1 (1min)
3:01, 21, 24, 32, 40, 45, 38, 33, 12

Started ok but then the paces seemed to go downhill even though I felt fairly strong. Was quite windy but was starting to think I was being mugged off by the Garmin, didn't feel slower than Friday's tempo but apparently the 5 and second 4 were. AJ bailed with stomach problems after the 2nd 4. Legs feeling incredibly sore and beaten up, calves mainly, but no specific worrying niggles.

Monday Mar 23 #

7 AM

Running 30:37 intensity: (9:00 @1) + (20:00 @2) + (1:37 @3) 6.0 km (5:06 / km) +25m 5:00 / km
ahr:141 max:152

MMMM. Back at it. Legs not as bad as they could be.
6 PM

Spinning 35:00 intensity: (16:00 @1) + (19:00 @2)
ahr:132 max:141

Good fun.
9 PM

S+C 10:00 [0]

Rehab, plus a 2min plank and 30 press ups. Probably need to get back on some more proper s+c.

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