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Training Log Archive: RDiL

In the 7 days ending Feb 6:

activity # timemileskm+m
  Running5 5:37:46 40.3(8:23) 64.86(5:12) 282
  Zwift easy/moderate2 2:00:00
  S&C2 2:00:00
  Zwift hard1 1:00:00
  Total10 10:37:46 40.3 64.86 282
averages - sleep:7.5

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Saturday Feb 6 #

5 AM

Zwift easy/moderate 1:00:00 [1]

Jumped on the bike in the afternoon and did 60' easy whilst watching TV.

Legs fine.
7 AM

Running 1:13:23 [1] 14.19 km (5:10 / km) +113m 4:58 / km
slept:7.5 shoes: Salomon Sense Pro 4

Slept well. Didnt set an alarm. Woke up naturally at 0630. No aches or niggles.

Had a coffee and then headed out for 70' easy run in Richmond Park. Ran on trails and made the route up as I went along. Trails were bad - lots of mud and challenging under foot. Left ankle was fine though and had no issues with it during or afterwards.

Ran to feel and paid no attention to pace.

Friday Feb 5 #

6 AM

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

Slept well. Woke up with 0545 alarm but dozed off again and woke up at 0615. Tired.

Had a coffee and then did S&C session....

1) reverse plank. 10 reps L&R. 2 sets.
2) gastroc calf raise. 15 reps L&R. 2 sets.
3) jane fonda with 1kg ankle weight. 20 reps L&R. 2 sets.
4) press ups. 15reps. 2 sets.
4) SB leg curls. 20 reps. 2 sets.
5) runners touch. 15 reps L&R. 2 sets.
6) mountain climbers. 20reps L&R. 2 sets.
7) SB dead bug. 20 reps L&R. 2 sets.
8) flossing. 40 reps L leg only. 1 set.
9) hip abduction with top leg on bench. 10 reps L&R. 2 sets.

No issues with left ankle this morning or during yesterday.
5 PM

Zwift hard 1:00:00 [4]

Jumped on the bike after work and did a 60' hard session.

Left ankle has been fine all day however not been very active.

Thursday Feb 4 #

6 AM

Running 1:10:22 [1] 13.92 km (5:03 / km) +20m 5:01 / km
slept:7.0 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up before 0545 alarm. Got out of bed straight away. Dont feel tired. No pain in left ankle. Both legs feel a bit heavy going up stairs.

Had a coffee and headed straight out for 70' easy run. Didnt do drills. Ran on pavements. Left ankle absolutely fine through out the whole run. Had a slight ache in my right hip towards the end. Intermittant and prehaps 1-2/10. Intensity did not increase with time. No pain now.

Ran to feel and felt really comfortable throughout. No signs of the heaviness I felt in my legs earlier in the stairs.

Really looking forward to running into Richmond Park at the weekend to give the trail ago...

Wednesday Feb 3 #

6 AM

Running 1:11:20 [1] 13.28 km (5:22 / km) +64m 5:15 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with 0530 alarm. Tired. No pain anywhere.

Had a coffee and headed out for 70' easy run. Ran on pavements. Legs felt fine. No pain/discomfort in left ankle or anywhere else.

No pain/discomfort anywhere during the rest of the day. Didnt have any yesterday either after doing the S&C session and walking to/from a patients house again. Wore different trainers that time.

Tuesday Feb 2 #

6 AM

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

Slept well. Woke up with 0545 alarm. Only took me 15' to get out of bed this time. Didnt feel as tired as yesterday morning.

Had a coffee and then started with S&C session. Decided to do some of my ankle rehab exercises and introduce some of my previous S&C exercises.

1) SL RDL with 6kg weight. 15 reps L&R. 2 sets.
2) SL soleus calf raise. 15 reps L&R. 2 sets.
3) SL bridge with foot on bench. 20 reps L&R. 2 sets.
4) press ups. 15reps. 2 sets.
4) SB leg curls. 20 reps. 2 sets.
5) runners touch. 15 reps L&R. 2 sets.
6) mountain climbers. 20reps L&R. 2 sets.
7) SB dead bug. 20 reps L&R. 2 sets.
8) floosing. 40 reps L leg only. 1 set.

No issues with my left ankle whilst doing the exercises. Decided to skip side lying plank in case that aggravted my ankle the other day.

Towards the end of last night, my left ankle was feeling a bit uncomfortable on the outside. 1/10. During the day, I walked to and from a patients house (4miles) in my crappy work trainers which may have contributed to it. Think it is wise to continue with 2 days on, 1 day off.

Monday Feb 1 #

6 AM

Running 1:02:17 [1] 11.89 km (5:14 / km) +22m 5:11 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with alarm at 0545. Still very tired. Stayed in bed for further 30' talking myself into getting up....

Left ankle absolutely fine walking about. Had a coffee and started to wake up a bit.

Ran easy on pavements. Still felt sleepy but legs werent tired. Infact they felt really good. No issues with my left ankle either. Had a bit of tightness in my right calf but didnt last very long.

A few hours later and my legs feel really tired just going up the stairs....

Now I am back at work and the runs are getting slightly longer, I wont have time to always fit in a extra cycle. Will miss that.

Sunday Jan 31 #

8 AM

Running 1:00:24 [1] 11.58 km (5:13 / km) +63m 5:05 / km
slept:8.0 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with Alessio's 0600 alarm. Would have happily slept in much longer. Woke up very tired. Legs also stiff and tired even when just lying in bed. That'll be last nights hard session on the bike.

Had a coffee and got ready for a run. Left ankle fine. Ran on road and made the run up as I went along. Ground was good quality everywhere. Ran bang on 60'. No issues with the left ankle - not even stiffness in the achilles.

Ran to feel and pace was quite a bit quicker than it normally is when doing an easy pace run. Last km was 4:58 but it felt really easy and comfortable. Could have easily kept going.

Left ankle was fine for the rest of the day. Bit of a niggle in my left glute/hamstring on and off during the day - pretty sure its neural and provoked by poor posture whilst sitting and doing a massively frustrating jigsaw for several hours....
5 PM

Zwift easy/moderate 1:00:00 [1]

Jumped on the bike towards the end of the day. Did 60' easy whilst watching an episode of inspector montalbano. Legs tired....

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