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Training Log Archive: mikeholliday

In the 7 days ending Nov 7:

activity # timemileskm+m
  Treadmill2 2:05:10 13.1(9:33) 21.08(5:56) 1542
  Run - Trail2 2:00:33 10.77(11:12) 17.33(6:57) 484
  S&C2 1:40:00
  Run - Mixed road/trail1 1:22:00 9.94(8:15) 16.0(5:08) 131
  Run - Road1 38:00 4.97(7:39) 8.0(4:45) 51
  Total8 7:45:43 38.78 62.41 2208
averages - sleep:7.9

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Saturday Nov 7 #

2 PM

Run - Mixed road/trail (Easy) 1:22:00 [2] 16.0 km (5:08 / km) +131m 4:55 / km
slept:7.0 shoes: Saucony Peregrine grey

Easy run around Carlisle parks and golf course, legs felt good, pretty muddy underfoot. Bumped into my mate Dan and ran together for 30 mins. Weather was great and nice to get out for a relaxed run in the sun. Legs were solid all the way through.

Friday Nov 6 #

Treadmill tempo 1:05:10 [4] 10.43 km (6:15 / km) +807m 4:30 / km
slept:7.45 shoes: Saucony Kinvara

25 min tempo @ 15% / 6:15/km

Found this better than last week, started at an easier pace and seemed to be about right, I was desperate for the finish with 10 to go. Managed to switch off from the time and grind it out without slowing. It's a hard session, but again, oddly enjoyable.

Thursday Nov 5 #

12 PM

Run - Road (Easy + strideouts) 38:00 [3] 8.0 km (4:45 / km) +51m 4:36 / km
slept:7.0 shoes: Nike Pegasus

Run along the road at lunch. Felt good, legs were relaxed and responsive. Strideouts were going well, then realised I was going to be late back for leaving to lift granite so had to run a bit quicker for the last 15 mins. All felt good, nice to stretch legs out on the road.
8 PM

S&C 50:00 [3]

2 sets to fatigue
Single leg glute bridge
Adductor Side Plank
Push ups
Ball Hamstring Curls
Mountain climbers
Runner touch
Side plank knee to chest
Reverse plank w/ leg lift

Wednesday Nov 4 #

5 PM

Treadmill (Hill Reps) 1:00:00 [5] 10.65 km (5:38 / km) +735m 4:11 / km
slept:8.0 shoes: Saucony Kinvara

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

Struggled on the first couple and felt a bit sick after the second, third and fourth were still hard but I felt in more control and relaxed more which helped. Jogged the recovery after first rep but opted for a full minute standing still at start of recoveries post rep 2 and 3. Think that helped while still keeping it hard.

Tuesday Nov 3 #

3 PM

Run - Trail (Easy + strideouts) 1:12:50 [2] 12.2 km (5:58 / km) +227m 5:28 / km
slept:7.75 shoes: Columbia Caldorado

Got a decent finish this afternoon so took the chance to run in daylight. Parked at Sebergham and ran along Cumbria Way to Caldbeck and back. Strides on track at finish. Pretty sloppy paths and plenty of wet leaves. Legs felt good, strides were pretty good too.

Monday Nov 2 #

Note
slept:7.5

Up early with Alf and then ended up working later than I'd planned, only got a 10 min pit stop during the day. Rosie was out in the evening. Spent evening doing some stretching and sitting on a hockey ball.

Sunday Nov 1 #

Run - Trail (Easy) 47:43 [1] 5.13 km (9:18 / km) +257m 7:26 / km
slept:10.3 shoes: Saucony Peregrine grey

Felt pretty tired post run yesterday and slept for 10 hours, which is unheard of. Went for breakfast before a quick jog/walk up Arthur's Seat with Rosie before hitting the road home. Felt really tired again since getting back. Popliteus was a bit aggravated when I woke up, no issue on run and didn't even think bout it. Maybe tight calves from uphill tempo and long run back to back. Will keep an eye on it.
8 PM

S&C 50:00 [3]

2 sets to fatigue
Single leg glute bridge - 20/20 20/20
Adductor Side Plank - 22/22 22/20
Push ups - 30/34
Ball Hamstring Curls - 14/17
Mountain climbers - 32/32
Runner touch - 15/15 15/15
Side plank knee to chest - 22/22 20/20
Reverse plank w/ leg lift - 16/14

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