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Training Log Archive: mezzacanezza

In the 7 days ending Jan 19:

activity # timemileskm+m
  S&C2 2:47:00
  Easy run2 2:46:20 19.7(8:27) 31.7(5:15) 160
  fartlek1 1:28:44 12.14(7:19) 19.53(4:33) 37
  easy run and 8 stride outs1 1:18:52 9.33(8:27) 15.02(5:15) 85
  moderate run1 1:02:17 7.8(7:59) 12.55(4:58) 122
  Easy run and 4 stride outs1 1:01:29 6.93(8:52) 11.16(5:31) 62
  Recovery massage1 1:00:00
  Total9 11:24:42 55.9 89.96 466
  [1-5]8 10:24:42
averages - sleep:7.4

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Sunday Jan 19 #

7 AM

moderate run intervals 1:02:17 [3] 12.55 km (4:58 / km) +122m 4:44 / km
slept:6.5 shoes: dynaflyte 3

I was limited time wise so did 3 sets instead of 4 after a 20 min warm up. Then shorter cool down. My legs were turning over as quick as they could but I was running no where near 3.45 pace. I felt I was going faster than the watch. I’m not very used to running in the dark with head torches (in countryside - no other light).

Saturday Jan 18 #

6 AM

Easy run 46:19 [1] 8.19 km (5:39 / km) +132m 5:14 / km
slept:8.0 shoes: dynaflyte 3

Just took it very easy - all fine. A bit icy on the road but legs ticking over nicely and no slips.

Thursday Jan 16 #

6 AM

Easy run 2:00:01 [2] 23.51 km (5:06 / km) +28m 5:04 / km

All was fine. Ran in beach track (super flat, spongy running track)
2 PM

S&C 1:10:00 [2]

Same session as this time last week. Sorry can’t copy and paste and not come time to write it fully today.

NO SLED PUSHING

All arm exercises 2 sets

Wednesday Jan 15 #

7 AM

Easy run and 4 stride outs 1:01:29 [2] 11.16 km (5:31 / km) +62m 5:22 / km
slept:7.0 shoes: new fujitrabuco pro

Last night I got a late email to say I have the job in Gran Canaria so I was a little busy today and the mind was very full of my to do list!

So I ran 55 mins and did 4 stride outs. Soleus tight in the beginning and legs quite heavy from yesterday!

I also got a massage in the afternoon.
3 PM

Recovery massage 1:00:00 [0]

recovery massage

he released fascia in left foot, and general massage plus a good glute release!

Tuesday Jan 14 #

8 AM

fartlek 1:28:44 [4] 19.53 km (4:33 / km) +37m 4:30 / km
slept:7.5 shoes: kayano 26

Sleep wasnt great - it was solid from 10pm - 4am when I woke as I thought I heard water dripping in the bathroom like the water heater... but it was the shower only thankfully. I then struggled to get back to sleep so when the alarm went at 5.30 and I hadn't slept I tried to sleep some more until 7am.

The run went VERY well.

I felt some tightness in my left arch of my foot in the warm up and it appeared a little again later in the run but nothing too bad.

Really pleased with how well it went. I think I hit the numbers pretty spot on, possibly even a little quicker (accidentally).

I did it on the track again. I did all exercises before starting the fartlek, after warm up

Monday Jan 13 #

7 AM

easy run and 8 stride outs 1:18:52 [3] 15.02 km (5:15 / km) +85m 5:06 / km
slept:8.0 shoes: kayano 26

Easy run on usual sand trail loop. I felt good.

I am a little concerned my watch is saying I am running slower than I am though... with strideouts being 4.15min/k etc when they were always well under 4 min/k with my Garmin.

I got this feeling on yesterday's run and then again today. I feel I am running faster than the watch says essentially.

All exercises done before the strideouts! I feel more strong and powerful doing these (slightly more like a runner than bambi now).
3 PM

S&C 1:37:00 [2]
shoes: kayano 26

all arm exercises 2 sets 6 reps

band walks x 20m
banded clams x 12 each side
banded glute bridges x 12
x 2 sets

resisted high knees on spot then across the room (15m)
skipping 30 sec
3 sets

running lunges x 30m
core - superman plank x 12 reps
x 3 sets

hamstring curls on ball x12
pull ups x 8
hanging leg raises/crunches x 10
3 sets

high box - fast drive up to high knee hold, slowly back down x 10 reps each leg
Side plank on high box with leg raises x 10
3 sets

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