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Training Log Archive: RDiL

In the 1 days ending Oct 28, 2020:

activity # timemileskm+m
  Running1 55:17 5.85(9:27) 9.41(5:52) 112
  S&C1 45:00
  Total2 1:40:17 5.85 9.41 112
averages - weight:7kg

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Wednesday Oct 28, 2020 #

6 AM

Running 55:17 [1] 9.41 km (5:52 / km) +112m 5:33 / km
weight:7kg shoes: Saloman Sense Ride 3

Slept well. Woke up naturally at 0500 but stayed in bed until 0530. No aches or stiffness lying in bed.

Had a coffee and then headed out to do 50' easy with hill sprints. Ran on road to Nightingale Lane. Legs felt a bit heavy on the run. Right hip/adductors felt a bit tight to start. Left leg felt absolutely fine.

Did 6 x hill sprints. First 2 felt quite laboured but then legs waked up and moved a bit quicker.

Ran back home through Richmond Park on trails. Legs felt lighter and had no issues with the right leg.
5 PM

S&C 45:00 [1]

S&C session:
1) side lying clams. 10reps L&R x 3 sets
2) side lying static hip adduction. 15sec hold L&R x 3 sets
3) single leg RDL with 5kg medicine ball. 10reps L&R x 3 sets
4) leg curls with SB. 20reps x 3 sets
5) press ups on knees. 20reps x 3 sets
6) single leg calf raises with bent knee. 10reps L&R x 3 sets

No niggles.

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