Training Log Archive: mezzacanezzaIn the 7 days ending Jan 12, 2020:
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Sunday Jan 12, 2020 #
3 PM
Easy run 2:00:03 [3] 22.49 km (5:20 / km) +133m 5:11 / km
slept:9.24 shoes: fujitrabuco pro
I ran out in the desert. I feel like I am going faster than the watch is saying!
Anyway... I was running on pretty flat stuff then from 8-15 K I moved to the dunes which were much more undulating (and fun), then back to the flatter stuff.
I am a bit stiff today but nothing too bad and I certainly felt A LOT better than yesterday.
Anyway... I was running on pretty flat stuff then from 8-15 K I moved to the dunes which were much more undulating (and fun), then back to the flatter stuff.
I am a bit stiff today but nothing too bad and I certainly felt A LOT better than yesterday.
Saturday Jan 11, 2020 #
5 PM
Easy run 47:34 [2] 8.45 km (5:38 / km) +60m 5:26 / km
slept:5.5 shoes: fujitrabuco pro
I didn't have a great run there. Pain in my soleus making for quite an uncomfortable run. I felt really stressed out so I just called it a day when I got back.
There also seems to be no street lights with the storm and I didn't have my head torch so I thought it was better that I didn't trip over and get a silly injury.
The ground was very heavy underfoot with the rain damage
There also seems to be no street lights with the storm and I didn't have my head torch so I thought it was better that I didn't trip over and get a silly injury.
The ground was very heavy underfoot with the rain damage
Friday Jan 10, 2020 #
12 PM
moderate run 1:30:02 [3] 18.21 km (4:57 / km) +161m 4:44 / km
slept:9.5 shoes: fujitrabuco pro
extremely windy so I felt like I was going backwards for most of this run! It was maybe more easy-moderate effort. I ran on the desert trail which I found quite hard to get the pace and heart rate up on - partly with the wind but also with the terrain.
All fine generally though.
All fine generally though.
Thursday Jan 9, 2020 #
8 AM
30 sec hill reps 1:03:14 [2] 12.15 km (5:12 / km) +87m 5:01 / km
slept:8.5
All good today. Legs felt amazing on the hill reps. Really fast and no niggles.
I have an interview for a part time PE job on Gran canaria tomorrow. I had the asics interview yesterday. I feel it may be too much work for me though at the moment with my training/racing goals.
I have an interview for a part time PE job on Gran canaria tomorrow. I had the asics interview yesterday. I feel it may be too much work for me though at the moment with my training/racing goals.
2 PM
S&C 2:10:00 [3]
Band walks x 20m each side
resisted at the feet - high knee raises to full extension x 12 each leg
x3 sets
right leg fast hops on and off low level box 20 sec each leg
reverse lunge drive into hop 12 each leg
x 3 sets
hamstring curls x 8
roll out plans 45 secs (x 15 approx)
x 3 sets
from reverse lunge to high knee position x 12 each leg (with bar end at shoulder and being driven into air)
dead bugs with ball squeeze x12
x 3 sets
sled push x 6 lengths
All upper body exercises 3 sets x 12 reps plus a pull exercise.
resisted at the feet - high knee raises to full extension x 12 each leg
x3 sets
right leg fast hops on and off low level box 20 sec each leg
reverse lunge drive into hop 12 each leg
x 3 sets
hamstring curls x 8
roll out plans 45 secs (x 15 approx)
x 3 sets
from reverse lunge to high knee position x 12 each leg (with bar end at shoulder and being driven into air)
dead bugs with ball squeeze x12
x 3 sets
sled push x 6 lengths
All upper body exercises 3 sets x 12 reps plus a pull exercise.
Wednesday Jan 8, 2020 #
easy run and 8 stride outs 1:21:50 [2] 15.02 km (5:27 / km) +67m 5:20 / km
slept:8.75 shoes: new fujitrabuco pro
split the exercises before the 60 easy and before the strideouts. I didn't feel very good doing them today with aches and pains from S&C and the farlek session.
(My arms are DESTROYED from the pull ups and calves are sore from the track session)
Easy running was all fine, so were the strideouts. I did 8 today :)
(My arms are DESTROYED from the pull ups and calves are sore from the track session)
Easy running was all fine, so were the strideouts. I did 8 today :)
3 PM
Recovery massage 45:00 [0]
Generally flush out mainly of calves, hamstrings and quads. No issues.
Tuesday Jan 7, 2020 #
7 AM
fartlek 1:25:00 [4] 18.17 km (4:41 / km) +26m 4:39 / km
slept:8.2 shoes: kayano 26
warmed up on usual dirt track
completed all exercises after the warm up and before starting the fartlek on the track (I stop my watch for this, as I am not sure if you want this on the clock?)
Fartlek session went well. I was a little slow to get going on the first two miles with the 3:55 lap for some reason but then the rest were fine.
Technique wise I can sense I am over reaching slightly on my left leg and a friend who had just finished a session on the track sent me a video which confirmed this. Left hip and hamstring are a bit sore after the run.
cool down on usual dirt track again.
completed all exercises after the warm up and before starting the fartlek on the track (I stop my watch for this, as I am not sure if you want this on the clock?)
Fartlek session went well. I was a little slow to get going on the first two miles with the 3:55 lap for some reason but then the rest were fine.
Technique wise I can sense I am over reaching slightly on my left leg and a friend who had just finished a session on the track sent me a video which confirmed this. Left hip and hamstring are a bit sore after the run.
cool down on usual dirt track again.
Monday Jan 6, 2020 #
7 AM
60 easy with diagonals 59:17 [2] 10.48 km (5:39 / km) +50m 5:32 / km
slept:8.0 shoes: new fujitrabuco pro
All fine today, a little sluggish in the legs. First K was 6.5 mins as I stopped to chat to Gerda who I passed and I was using the COROS for the first time and didn't know how to stop it!!
I did ALL exercises after 25 minute warm up and before starting the diagonals. Diagonals completed on the dirt road as I cannot get access to a football pitch now schools are back.
I did ALL exercises after 25 minute warm up and before starting the diagonals. Diagonals completed on the dirt road as I cannot get access to a football pitch now schools are back.
2 PM
S&C 1:08:00 [3]
shoes: kayano 26
diagonal band walks forward and backwards
resisted clams x 12 each side
banded glute bridge 45 sec
x2 sets
resisted high knees on the spot x 10 then travelling. 2 lengths of the gym. then 1 minute skip.
x 3 sets
power lunge onto box with overhead press x 20 (alternating legs) - this i feel ticks shoulder exercise for poling... shoulders were burning so much!
super man plank x 12
x 3 sets
pull ups x 10 first set then x 8 next 2 (with a band)
glute and hamstring curl exercise with the stability ball x 12 reps
x 3 sets
sled push with fast leg turnover - pyramid style with weights being added and then removed (3 weight increases before removing). 10 widths of the room.
resisted clams x 12 each side
banded glute bridge 45 sec
x2 sets
resisted high knees on the spot x 10 then travelling. 2 lengths of the gym. then 1 minute skip.
x 3 sets
power lunge onto box with overhead press x 20 (alternating legs) - this i feel ticks shoulder exercise for poling... shoulders were burning so much!
super man plank x 12
x 3 sets
pull ups x 10 first set then x 8 next 2 (with a band)
glute and hamstring curl exercise with the stability ball x 12 reps
x 3 sets
sled push with fast leg turnover - pyramid style with weights being added and then removed (3 weight increases before removing). 10 widths of the room.