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Training Log Archive: mezzacanezza

In the 7 days ending Feb 23:

activity # timemileskm+m
  Easy run and 6 stride outs2 2:22:36 15.89(8:59) 25.57(5:35) 173
  specific endurance run1 2:00:58 12.6(9:36) 20.27(5:58) 514
  S&C2 1:52:27
  Easy run1 1:20:02 8.42(9:30) 13.55(5:54) 194
  moderate run1 1:00:02 7.49(8:01) 12.05(4:59) 172
  45 easy with 6 hill sprints1 58:18 6.73(8:40) 10.83(5:23) 61
  60 easy with diagonals1 58:03 6.89(8:25) 11.09(5:14) 62
  Recovery massage1 45:00
  Total10 11:17:26 58.01 93.36 1176
  [1-5]9 10:32:26
averages - sleep:7.9

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Sunday Feb 23 #

1 PM

Easy run and 6 stride outs 1:11:24 [2] 13.42 km (5:19 / km)
slept:8.25 shoes: kayano 26

Treadmill running today. All fine. ran at 11 then strideouts at 16.

Saturday Feb 22 #

9 AM

specific endurance run 2:00:58 [3] 20.27 km (5:58 / km) +514m 5:18 / km
slept:7.5 shoes: newer fujitrabuco pro

sorry the run was a little short on elevation.

This is a route I can do straight from my new accommodation which I move into on the 1st of March. There are a lot of options from there which is good.

The first climb was quite technical with lots of rocks. I found my lower legs to be really tight and incredibly painful! I find this to be the case often when my hydration hasn't been good enough the day before so maybe this was the case.

All find other wise.

Friday Feb 21 #

45 easy with 6 hill sprints 58:18 [2] 10.83 km (5:23 / km) +61m 5:14 / km
slept:7.7 shoes: kayano 26

I changed location for this today to the sea front as I saw a good hill there when I ran here on Tuesday.

I started this session feeling really good, fresh and springy for about 1K and then I started to feel pretty heavy legged. I stopped in the warm up and cool down to stretch out some areas. My whole right leg felt funny for a while in the warm up then my left foot arch got tight in the cool down. I did the technical exercises before the sprints.

I felt really good doing the sprints!
6 PM

S&C 1:00:34 [2]

hip stretch on stability ball
band walks
clams
bridges

hamstring curls to fatigue
dead bugs x 12 (which is fatigue!!)
press ups x 9
hanging crunches x 12
3 sets

bench press x 5 (12.5kgs)
tricep dips x 12
bulgarian split squat x 12 each leg with 2.5kgs x2
3 sets

bicep curls x5 (up to 10kg today)
front raises x 7 (5kgs)
reverse plank w/ leg lifts x 12
3 sets


Thursday Feb 20 #

8 AM

moderate run 1:00:02 [3] 12.05 km (4:59 / km) +172m 4:39 / km
slept:9.3 shoes: newer fujitrabuco pro

moderate run in the up and down trail.

I am surprised I can't run faster on the downhill when doing this route as a moderate run. Are my legs just tired from the 6km uphill?

it is a little technical in places and a small part is the deep gravel stuff but the majority I would think I would run faster like at 4.15 pace but I feel like my legs can't go much faster without it becoming a hard run.

Wednesday Feb 19 #

8 AM

Easy run 1:20:02 [2] 13.55 km (5:54 / km) +194m 5:31 / km
slept:7.25 shoes: newer fujitrabuco pro

easy run in the trail ravine (up then down). All was fine, went super slow to keep it really easy both on the up and down.
4 PM

Recovery massage 45:00 [0]

recovery massage and then time in the compression trouser things.

Tuesday Feb 18 #

S&C 51:53 [2]

the gym was packed! so i was pretty efficient to get out of there! sauna after for 12 minutes

band walks
clams
bridges

hamstring curls to fatigue
dead bugs x 12 (which is fatigue!!)
press ups x 8
3 sets

bench press x 8 (different gym and no 12kg weights so back on 10kg
bulgarian split squat x 12 each leg with 2.5kgs x2
hollow hold 45 secs
3 sets

bicep curls x7
front raises x 6
3 sets
reverse plank w/ leg lifts x 12
2 sets
tricep dips x 12
side plank x 12
2 sets
2 PM

60 easy with diagonals 58:03 [2] 11.09 km (5:14 / km) +62m 5:06 / km
slept:8.0

my sleep is a bit funny at the moment - I sleep well until about 3am and then its a really light sleep where i feel I am seeing every hour.

Anyway, today's run was good, the legs are recovering nicely and were happier on the flatter pavement.

I did the technical exercises before starting the 'diagonals'. I felt some benefit from these today - especially the A skips. It got my into a nice running style after doing these.

Monday Feb 17 #

3 PM

Easy run and 6 stride outs 1:11:12 [2] 12.15 km (5:52 / km) +173m 5:28 / km
slept:7.5 shoes: newer fujitrabuco pro

easy run on the uphill/downhill trail. My legs were wishing they were on flat trail with less technical parts!

All good though. I need a massage and have one booked in now on wednesday. really tight right quad / ITB area.

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