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Training Log Archive: mezzacanezza

In the 7 days ending Feb 2:

activity # timemileskm+m
  specific endurance run1 2:14:22 10.35(12:59) 16.66(8:04) 844
  S&C2 1:40:24
  moderate run1 1:17:58 9.79(7:58) 15.76(4:57) 252
  Easy run and 6 stride outs1 1:15:49 8.08(9:23) 13.01(5:50) 178
  Easy run1 1:15:00 8.57(8:45) 13.8(5:26) 90
  fartlek1 1:14:25 9.54(7:48) 15.35(4:51) 102
  60 easy 6 hill sprints1 1:05:12 6.72(9:42) 10.82(6:02) 222
  60 easy with diagonals1 58:55 6.92(8:31) 11.14(5:17) 35
  Recovery massage1 45:00
  Total10 11:47:05 59.99 96.54 1723
  [1-5]9 11:02:05
averages - sleep:8.8

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Sunday Feb 2 #

10 AM

specific endurance run 2:14:22 [2] 16.66 km (8:04 / km) +844m 6:26 / km
slept:8.5 shoes: newer fujitrabuco pro

As explained in the email, lots of getting lost. I need my phone for back up navigation... but yes I could not use it also for photos. Noted.

All fine though.

Saturday Feb 1 #

10 AM

60 easy 6 hill sprints 1:05:12 [3] 10.82 km (6:02 / km) +222m 5:28 / km
slept:8.5 shoes: kayano 26

All fine with todays run. I did it out the door so it was mainly on road and very hilly.

Stomach still not right!

Friday Jan 31 #

8 AM

Easy run 1:15:00 [2] 13.8 km (5:26 / km) +90m 5:16 / km
slept:8.25 shoes: kayano 26

Run was all fine, legs a little heavy on any hills.

I had to again run to the toilet quite suddenly which cut the run 5 minutes short at the end. Something is not completely right there but I did eat a light breakfast of porridge within a hour of running so maybe it was just too close.

unrelated - but just for info:
The last 3 days have been full of sorting paper work and bank accounts etc. 2-3 hours each day and lots of walking around for it.
1 PM

S&C 50:01 [2]
shoes: kayano 26

band walks
clams
bridges

hanging crunches x12
hamstring curls x 12
dead bugs x12
3 sets

bench press (I need to up the weight next session)
bulgarian split squat x 12 each leg
TRX row x 12

bicep curls (increased weight)
front raises
tricep dips

no pull ups or press ups again (this time I realised my car was parked in a private military street so I had to run back to it!!)

I will do some press ups and the plank things tomorrow at home

Thursday Jan 30 #

3 PM

fartlek 1:14:25 [3] 15.35 km (4:51 / km) +102m 4:42 / km
slept:9.1 shoes: kayano 26

I was feeling good in the fartlek today. I ran to feel as advised. My only concern is, will I push myself hard enough this way?

I did sadly have some stomach issues and 2 toilet stops which slightly slowed my pace as I was weaving in some streets to try go to the loo.

A shame as I was feeling good and keen to have a consistent run at intensity with no breaks.
6 PM

Recovery massage 45:00 [0]

trying out a recommended Portuguese physio. He did quite a quick release of the legs and my lower back. My back is quite tight. The manual work was very good.

I then was put in those compression leg things for 15-20 mins....



Wednesday Jan 29 #

6 PM

60 easy with diagonals 58:55 [2] 11.14 km (5:17 / km) +35m 5:12 / km
slept:10.0 shoes: kayano 26

I have been quite tired and stiff all day so I wasn't sure how this run was going to go. I felt better as the run went on though. I stopped just a minute short of the hour as I really needed the toilet, like, immediately.

I have a massage tomorrow afternoon booked. Glad for this as I am feeling the need for one.

I almost didn't run today. I just didn't feel too great (tired and a bit flat) but I am glad I did run in the end and I just took it extremely easy. I felt better during the diagonals reps than the easy running. A few aches in the easy running.

Tuesday Jan 28 #

11 AM

moderate run 1:17:58 [4] 15.76 km (4:57 / km) +252m 4:35 / km
slept:8.5 shoes: newer fujitrabuco pro

Run with Eoin Flynn. Uphill for 7.5K before running back down. Nice underfoot conditions. All good, just was more moderate than easy for me if I was to be honest. I could talk all the way but it was not an easy run.

There was one very steep hill which I felt the right hip again. other than that, all fine.

Thanks for changing things around. I won't make a habit of this but I felt he was a very key person to connect with here.
3 PM

S&C 50:23 [2]
shoes: kayano 26

a very lethargic s&c session (I got into another gym today for a free trial...)

band walks
clams
bridges

hamstring curls
dead bugs
hanging crunches
3 sets x 12

bulgarian split squats
side plank exercise

all arm exercises (except push ups and pull ups... as I got in trouble in the gym as I did not have a towel on the equipment (bench) so I thought it was time to leave quietly....) they kept calling a towel a shower and I didn't plan to shower so I didn't think I needed a towel...

Monday Jan 27 #

8 AM

Easy run and 6 stride outs 1:15:49 [2] 13.01 km (5:50 / km) +178m 5:27 / km
slept:8.5 shoes: newer fujitrabuco pro

i ran in a non-technical ravine today. It was slightly uphill for the first 5K/30 minutes then I turned back.

Generally all was fine. Run - technical exercises - strideouts.

I did plan to do 8 strideouts but I had a mild discomfort in my right hip flexor so I stopped at 6. It doesn't seem to be anything hugely serious. there wasn't a majorly flat section...

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