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Training Log Archive: RDiL

In the 7 days ending Oct 31:

activity # timemileskm+m
  Running6 10:34:36 57.41 92.39 2492
  S&C2 1:45:00
  Total8 12:19:36 57.41 92.39 2492
averages - sleep:7.7 weight:7kg

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Saturday Oct 31 #

7 AM

Running long 3:08:18 [2] 28.94 km (6:30 / km) +927m 5:37 / km
slept:7.5 shoes: Salomon Speed 2

Slept well. Woken up by alarm. Thought i had set it for 0600 but hadnt and it went off at 0530. Got up easily. No particular aches or pains noted.

Had a plain bowl of porridge for breakfast and drank a coffee on the drive to Box Hill.

Had planned a route beforehand which followed a bit more of the North Downs path than i usually do. Not as much elevation as last week but still over 900m. Paths either very muddy or slippery due to chalky type stones. Also, all the dropped leaves made it difficult to know what was under foot so had to be cautious especially on the downhill sections.

Both ankles felt a bit stiff to start with. Hips/glutes felt okay. Legs felt pretty good throughout.

Followed same fueling plan as last week but this time swapped 2 torq gels for 2 maurtan gels as given a box to try. Weird consistency. Liked the flavor as not so sweet. Bloody expensive though. Drank 900ml of torq energy drink - this time pink grapefruit. Surprised that I actually liked it. Still hate the bakewell gels - think I only have one more to go and then they are finished.

After the run, drank a protein shake and drove home....

Friday Oct 30 #

6 AM

Running 1:01:10 [1] +2m
shoes: Saloman Sense Ride 3

Ran easy along towpath towards Hammersmith Bridge and back. Cant really remember much about the run....

Thursday Oct 29 #

6 AM

Running hills 1:20:29 [3] 13.1 km (6:09 / km) +283m 5:33 / km
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Needed alarm to wake up. Felt like I was in a deep sleep when it went off. Ankles felt a bit stiff first thing. No issues anywhere else.

Had a coffee and slice of toast with peanut butter and jam.

Ran into Richmond Park. Right upper hamstrings felt a bit niggly to start with. Rest of legs felt okay but a bit tired and heavy.

Did 6 x 2' hill reps on the same hill as last week. Quite a bit muddier than last time. Managed to find a trail that was okay though and could get grip. Was wearing salomon sense 3 which werent ideal on the really muddy bits.

Legs felt particularly crap on the first rep but that might be because I ran harder than I should have and it ended up being my fastest rap by 5ish seconds. Did the rest at a similar pace to what I would do 5' reps in (think that is what you said to do previously).

After the hills, ran easy home and legs felt tired particularly in hamstrings but no niggles. Ankles were okay.

Once home, had a protein shake and 2 slices of toast. Then headed off to work and had a busy day....

Wednesday Oct 28 #

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.

Tuesday Oct 27 #

6 AM

Running 1:08:34 [1] 12.51 km (5:29 / km) +107m 5:15 / km
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Woke up naturally at 0530. Ankles felt stiff first thing. No stiffness anywhere else.

Had a coffee and did a bit stretching on my ankles and hips.

Headed out for an easy run around Richmond Park. Ankles were fine. R hip was a bit niggly towards the end but only 1/10 and didnt get worst as the run went on. Eased off as soon as the run ended and no issues for the rest of the day.

Legs felt good otherwise - no heaviness.

After the run, did afew core exercises as the S&C didnt have any yesterday:
- deadbug with SB
- variations of side plank
- variations of front plank

Not particularly active for the rest of the day - mainly sat at the computer.

Monday Oct 26 #

5 PM

S&C 1:00:00 [1]
slept:8.0

Slept well. Needed alarm to wake up. Got up easily enough though. No aches or pains lying in bed, when getting dressed or walking about.

Walked to and from work - no niggles/tightness.

After work did a S&C session:
1) side lying hip abduction. 20reps L&R x 3 sets
2) side lying hip adduction. 20reps L&R x 3 sets
3) single leg bridging with foot on step. 20reps L&R x 3 sets
4) reverse plank with alternate leg lefts. 10reps L&R x 3 sets
5) runners touch. 20reps L&R x 3 sets
6) press ups on knees. 20reps x 3 sets
7) single leg calf raises. 10reps L&R x 3 sets

No niggles.

Sunday Oct 25 #

8 AM

Running long 3:00:48 [3] 28.43 km (6:22 / km) +1061m 5:22 / km
slept:9.0 shoes: Salomon Speed 2

Slept well. Didnt set an alarm. Woke up naturally at 0630 (actually 0730 now that clocks have just changed). No aches or pains lying in bed.

Had a bowl of porridge for breakfast - no fruit this time, just some sugar. Drank a coffee on the drive to Box Hill and some squash.

Had planned a route that would take 3hrs with 900m elevation but whilst out and about, I changed my mind and followed some new trails and tried to stay within the woods as it was pissing it down and wanted some shelter. Tried to add similar climbs/descents to those at Wendover. My right upper hamstring felt a bit tight to start with but then eased off, then the right TFL niggled abit but that didnt last very long either. Towards the end, both glutes/hamstrings felt achy.

Wore my speed 2s because I knew it was going to be muddy and would need the grip. I used a different innersole (one that was more cushioned) which seemed to make a difference - they felt a bit more comfortable.

No issues with fueling today - had 1 torq gel at 30', 2 torq gels at 60', 1 torq gel at 90', 2 torq gels at 120' and then 1 torq gel at 150'. I do not like the cherry bakewell flavoured gels and not particularly keen on the apple crumble either. Also drank to thirst which turned out to be 800ml of torq (blackcurrant). No issues with my gut and only needed one pee midway around. Afterwards I had the torq chocolate oaty protein shake and drove home...

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