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Training Log Archive: mezzacanezza

In the 7 days ending Jan 26:

activity # timemileskm+m
  S&C2 2:41:19
  specific endurance run1 2:00:50 10.82(11:10) 17.41(6:56) 531
  Easy/moderate run1 1:30:03 10.16(8:52) 16.35(5:30) 150
  moderate run1 1:20:02 10.74(7:27) 17.29(4:38) 88
  Easy run1 1:20:02 7.28(11:00) 11.71(6:50) 368
  fartlek1 1:13:49 9.61(7:41) 15.47(4:46) 45
  30 sec hill reps1 1:08:28 7.61(9:00) 12.24(5:36) 158
  Easy run and 4 stride outs1 1:05:02 6.15(10:35) 9.89(6:35) 311
  Total9 12:19:35 62.36 100.36 1651
averages - sleep:8.5

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Sunday Jan 26 #

9 AM

specific endurance run 2:00:50 [2] 17.41 km (6:56 / km) +531m 6:01 / km
slept:9.5 shoes: newer fujitrabuco pro

I found an amazing runable trail just a 15 min drive from my house. I got lost a few times (the challenge of not getting to run with people who know the routes) which did affect my pace as I wasn't stopping my watch whilst standing around working out where to go. Maybe 1.5K was on road but the rest on trail.

All fine though. I took it a bit easier than I think I was meant to.. just with the breaks when I was getting lost.

Saturday Jan 25 #

8 AM

moderate run 1:20:02 [3] 17.29 km (4:38 / km) +88m 4:31 / km
slept:8.0 shoes: kayano 26

All good today. I ran on the promenade which changes to trail for a bit.

Friday Jan 24 #

10 AM

Easy run 1:20:02 [2] 11.71 km (6:50 / km) +368m 5:54 / km
slept:9.5 shoes: newer fujitrabuco pro

This area is very hilly. I could do 1K repeats on the road I live on but apart from that its what feel like 25% hills everywhere.

Anyway, all fine on the run itself. I just took it very very easy on the hills.
6 PM

S&C 1:12:00 [2]
shoes: kayano 26

all arm exercises 3 sets 6 reps

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

single leg hops onto low box - 25 reps each leg
skipping 30 sec
3 sets

hamstring curls on ball x12
dead bugs squeezing ball x 12
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

Thursday Jan 23 #

10 AM

fartlek 1:13:49 [4] 15.47 km (4:46 / km) +45m 4:42 / km
slept:7.0 shoes: kayano 26

Mentally I was having a big battle today. I had a mini-meltdown on rep 3. I then got going again but was down to 4-4.15 pace and 4.30-4.45pace so the meltdown continued. I ended up doing 6, not 7. I also stopped on the way back to the car (so a little early in the cool down) as by then I was getting a headache.

It was actually a lot hotter today than the last few days . Annoyed that I quit in the session (doing 6 not 7), but also have a lot going on at the moment. I feel a lot less stressed here though than I did in Dubai. I would get quite a lot of stomach problems in Dubai and need to stop to the loo on most runs! That hasn't happened once here. Interesting.

Wednesday Jan 22 #

9 AM

30 sec hill reps 1:08:28 [3] 12.24 km (5:36 / km) +158m 5:15 / km
slept:9.0 shoes: kayano 26

determined to still find a better hill than this!

All was fine though for this session. Ended up doing 35 min warm up and then 15 after as the 'hill' that was on strava literally didn't exist so I had to run back and find another.
3 PM

S&C 1:29:19 [3]
shoes: kayano 26

all arm exercises 3 sets 6 reps

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

single leg hops onto low box - 25 reps each leg
skipping 30 sec
3 sets

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

hamstring curls on ball x12
dead bugs squeezing ball x 12
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

Tuesday Jan 21 #

Easy/moderate run 1:30:03 [3] 16.35 km (5:30 / km) +150m 5:16 / km
slept:8.75 shoes: kayano 26

Ran on the promenade which is pretty flat road but then it becomes trail for 2-3K. Then I turned back.

All was fine. I was trying to keep it easy but I also wanted to run a bit more moderately so it was a bit of a mix...

Sorry, s&c didn’t happen as I got absorbed in apartment searching. I have the whole day tomorrow so I will go to a gym which is 6 euros to access and get all exercises done properly there

Monday Jan 20 #

5 PM

Easy run and 4 stride outs 1:05:02 [2] 9.89 km (6:35 / km) +311m 5:41 / km
slept:7.5 shoes: newer fujitrabuco pro

In a very hilly area! But I will drive to flatter routes for other sessions.

As I do not know the area I just joined my host on his run. It was round a really cool crater but it was very hilly. Also deep gravel sand in parts so slow going running up those hills. Just took it very easy. All fine.

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