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Training Log Archive: mikeholliday

In the 7 days ending Oct 31:

activity # timemileskm+m
  Run - Trail2 3:36:00 21.42(10:05) 34.48(6:16) 804
  Run - Fell1 2:43:33 12.7(12:53) 20.44(8:00) 1034
  Treadmill3 2:27:11 16.76(8:47) 26.97(5:27) 1571
  S&C1 45:00
  Run - Mixed road/trail1 43:00 5.23(8:13) 8.42(5:06) 57
  Total8 10:14:44 56.12 90.31 3466
averages - sleep:7.1

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Saturday Oct 31 #

6 AM

Run - Trail long 2:44:00 [3] 26.2 km (6:16 / km) +729m 5:30 / km
slept:6.2 shoes: Saucony Peregrine red

Opted for the woods with the forecast being rough. It wasn't as bad as expected, avoided rain in most part and trees sheltered a lot of the wind. Legs were a little tired at first from tempo yesterday but they woke up and felt pretty good, especially on the climbs. Put in a decent effort today and ran strongly for the middle two laps. Had to cut short a little as needed to get on the road to Edinburgh after dropping Alf and dog off first. Felt like a good run.

Friday Oct 30 #

6 PM

Treadmill (Uphill Tempo) 52:00 [5] 8.7 km (5:59 / km) +764m 4:09 / km
slept:7.5 shoes: Saucony Kinvara

Legs felt good again, no niggles anywhere. 20 min uphill was hard, probably set off too quick considering it was at 15% gradient. Lasted 10 mins at 5:50min/km then dropped to 6:00/km before admitting defeat and dropping to 6:15/km for last 3 mins. Felt like a hard 5km sort of effort, is that about right? Maybe too much in the red?

Thursday Oct 29 #

4 PM

Run - Mixed road/trail (Easy + strideouts) 43:00 [2] 8.42 km (5:06 / km) +57m 4:56 / km
slept:7.0 shoes: Saucony Peregrine red

Had to bank a cheque post work so took the chance to run in daylight. Legs felt good, much more spring in them than in last couple of weeks. Probably ran harder than easy but enjoyed feeling sprightly. Strides were good too.

Wednesday Oct 28 #

Treadmill intervals (Hill Reps) 1:00:11 [3] 11.85 km (5:05 / km) +635m 4:00 / km
slept:6.25 shoes: Columbia Caldorado

3 x 5 mins @ 10% & 4:39/km

Handled it better than last week, legs feeling more 'awake'. Was still breathing hard and clinging on for the last 60/90 seconds of each rep. Felt more comfortable on the 20 mins running post reps.
9 PM

S&C 45:00 [3]

2 sets to fatigue
Single leg glute bridge - 20/20 20/0
Adductor Side Plank - 23/26 21/22
Push ups - 28/30
Ball Hamstring Curls - 16/16
Mountain climbers - 32/30
Runner touch - 16/16 15/15
Side plank knee to chest - 18/18 16/16
Reverse plank w/ leg lift - 20/16

Tuesday Oct 27 #

7 PM

Run - Trail (Easy + strideouts) 52:00 [1] 8.28 km (6:17 / km) +75m 6:00 / km
slept:8.0 shoes: Saucony Peregrine red

Easy run along river with Agnes. It's pretty wet and slow going now. Strides on farm track were pretty decent, much better than last week.

Monday Oct 26 #

Treadmill (Easy + strideouts) 35:00 [2] 6.42 km (5:27 / km) +172m 4:48 / km
slept:9.0

Took my extra hours sleep last night and felt great because of it. Got 35 mins on the treadmill nice and easy at lunch. Legs felt good. Ran strides at 3:40/km as going too fast shakes the treadmill. Legs responded well to the strides.

Sunday Oct 25 #

Run - Fell 2:43:33 [2] 20.44 km (8:00 / km) +1034m 6:23 / km
slept:6.0 shoes: Inov8 xtalon 255

A full waterproofs day! Got out on the fells, ran around the back of High Pike over the top and looped around to Brae Fell, dropped towards Fellside ran up the valley track to mine workings I'd never been to, before climbing out and stomping some Heather back to High Pike. Every footstep was in an inch of water, wind was nasty and the hail was sizeable. Certainly conditioned me to some bad weather. Legs fairly flat, did a lot of walking. Popliteus did some complaining on a couple of the wetter descents, no problem on firmer ground.

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