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Training Log Archive: RDiL

In the 7 days ending Nov 7:

activity # timemileskm+m
  Running4 5:45:16 35.18(9:49) 56.62(6:06) 1062
  S&C1 45:00
  Total5 6:30:16 35.18 56.62 1062
averages - sleep:7

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Friday Nov 6 #

6 AM

Running 1:01:02 [1] 11.28 km (5:25 / km) +25m 5:21 / km
slept:6.0 shoes: Saloman S/Lab Ultra 2

Slept well. Woke up with 0530 alarm. Tired but got up easily. No aches or pains lying in bed or when getting dressed/walking downstairs.

Had a coffee whilst doing some italian homework and waiting for it to get a bit lighter.

Thick fog outdoors. Park not open until 0730. Ran on roads for 60' easy. Left leg felt fine. Upper hamstring on right side a bit tight throughout the run then right hip felt a bit sore and right knee also felt abit weird... therefore decided to skip strideouts.

After the run, had a shower and then went for a walk with Alessio and the Milly (dog) to get a coffee and cinnamon bun. Out longer than had planned. Legs tired and right hamstring continued to feel tight. Hip and knee was fine though. Have nothing else planned for today so will rest up and do some stretching....

Thursday Nov 5 #

Note
slept:7.5

Slept well. Woke up with 0530 alarm. Had a presentation to prepare for my Italian lesson that I hadnt done so spent the morning doing that. Work was then busy and didnt have time to run before my italian lesson started at 1730.
No niggles or fatigue noted during the day.

Wednesday Nov 4 #

5 PM

Running 1:02:59 [1] 11.01 km (5:43 / km) +25m 5:39 / km
shoes: Saloman S/Lab Ultra 2

Written in retrospect... Ran after work. Did 60' easy on roads. Left ankle felt a bit sore to start with - where trainer rubs under lateral malleolus. Felt like I had a blister - have forgotten to check it though. Rest of legs felt okay though.

Tuesday Nov 3 #

6 AM

S&C 45:00 [1]
slept:7.5

Slept very well. Woke up with alarm and it was raining heavily so decided to S&C first...

S&Csession:
1) deadbug with SB. 10 reps L&R x 3 sets
2) reverse plank 10 reps L&R x 3 sets

3) side lying hip abduction with 1kg ankle weight. 20 reps L&R x 3 sets
4) leg curls with SB. 20 reps x 3 sets

5) runners touch. 20 reps L&R x 3 sets
6) press ups on knees. 20 reps x 3 sets

7) side lying static hip adduction with top foot on bench. 10sec hold L&R x 3 and 3 sets
8) single leg calf raises with knee straight. 15 reps L&R x 3 sets

No niggles.
5 PM

Running 40:24 [1] 6.86 km (5:53 / km) +14m 5:50 / km
shoes: Saloman S/Lab Ultra 2

Ran after work. Just did 40' easy. Initially started on towpath but got dark very quickly and couldnt see where I was going so moved onto roads. Left ankle felt a bit sore to start with but eased after 5mins. Then right hamstring/adductor behind knee started to cramp up but eased after a few minutes. Legs otherwise felt good - not heavy or tired.

Sunday Nov 1 #

8 AM

Running long 3:00:51 [3] 27.47 km (6:35 / km) +998m 5:34 / km
shoes: Salomon Speed 2

Slept well. Woke up before 0600 alarm. No aches or pains lying in bed.

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

I've met another female runner through strava that runs at box hills as often as i do, so arranged to meet her this morning. We seem to be similarly matched. She did NDW100 this summer and is coached by Kim Collinson....

We hadnt planned a route and made it up as we went along. Discovered some new trails and climbs. Was nice to run with someone. I was quicker than her on the climbs so waited at the top but she was quicker on the downs so was good to have someone to follow and 'push' me. Legs felt surprisingly good.

Fueling wise, since Wendover is cancelled I figured it wasnt so important to have 3 gels per hour so had 1 per hour instead and drank 1 litre of torq energy drink. Energy levels were good throughout the run. Hips and ankles started to ache towards the end and would have been the limiting factor regarding running for longer, not energy levels.

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

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