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Training Log Archive: mikeholliday

In the 7 days ending Nov 21:

activity # timemileskm+m
  Run - Mixed road/trail1 3:53:53 22.08(10:36) 35.53(6:35) 949
  Run - Road3 2:55:30 20.79(8:26) 33.46(5:15) 263
  S&C3 2:30:00
  Run - Trail2 1:54:45 11.25(10:12) 18.1(6:20) 256
  Treadmill1 1:05:00 6.65(9:47) 10.7(6:04) 930
  Total10 12:19:08 60.76 97.79 2398
averages - sleep:7.1

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Saturday Nov 21 #

1 PM

Run - Road (Easy) 1:24:00 [3] 17.0 km (4:56 / km) +131m 4:45 / km
slept:8.0

Stayed on the tarmac today as underside of ankle was a bit tender again. Enjoyed the run, ticked along nicely and kept effort easy. Didn't spot that I was due to run at strideouts too so they got missed.
8 PM

S&C 40:00 [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

Friday Nov 20 #

7 PM

Run - Trail (Easy) 57:15 [1] 8.75 km (6:33 / km) +122m 6:07 / km
slept:8.0 shoes: Saucony Peregrine red

Run along the the river in town on the way home from work. Much drier section and did a loop of the playing fields too. Tried to stay on the grass as much as possible legs feeling pretty fatigued and hamstrings felt right. Avoided strideouts.

Thursday Nov 19 #

6 AM

Treadmill (Hill Tempo) 1:05:00 [4] 10.7 km (6:04 / km) +930m 4:14 / km
slept:6.25 shoes: Saucony Kinvara

30 min tempo @15% & 6:33/km

Felt fairly sluggish this morning and had a bit of a niggle below right ankle, had it before, think it's a stability muscle. Bit uncomfortable for a couple of mins before going. I imagine it's the running on the really poached ground along the river at the moment. Usually goes after a couple of runs back on the road or good paths.

Tempo was hard, think it's the full duration that's a bit daunting, certainly find it harder than the long reps. Started at 6:35/km and tried to creep pace up a couple of times but even at 6:20/km I was straight into the red. Last week averaged 6:15/km for 25 mins.

Another one down though!

Wednesday Nov 18 #

7 PM

Run - Road (Hill sprints) 59:30 [3] 10.86 km (5:29 / km) +107m 5:13 / km
slept:7.0

Annoyed with myself today. Set alarm to get up and run early but didn't get it done. Hoped to get out after work but didn't happen. Listened to a podcast night before about performance and taking the hard decision over the easy one i.e. get out and run rather than staying in bed! Run was good all the same, felt a bit tired but the hill sprints were fine.

Tuesday Nov 17 #

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
7 PM

Run - Trail (Easy + strideouts) 57:30 [2] 9.35 km (6:09 / km) +134m 5:44 / km
slept:6.45 shoes: Inov8 xtalon 255

Run along the river with the dog, managed 4 x strides on the only firm bit of ground along the river bank, they were good, legs felt snappy.

Monday Nov 16 #

7 PM

Run - Road 32:00 [1] 5.6 km (5:43 / km) +25m 5:35 / km
slept:8.5

Recovery run around the village, really gentle, legs feeling pretty fatigued. Strides were half decent considering.

Sunday Nov 15 #

6 AM

Run - Mixed road/trail long 3:53:53 [3] 35.53 km (6:35 / km) +949m 5:48 / km
slept:5.5 shoes: Saucony Peregrine grey

Today was a bit of a slog, never really got going. Legs were heavy from the start and humid conditions didn't help. Did 5 laps of Gelt woods of various connotations. Ran out the vast majority but felt laboured. Ate plenty, didn't drink enough. Was tightening up towards the finish and feet were sore after a couple of hours, which they aren't normally. Late night (11pm) probably didn't help.
8 PM

S&C 1:00:00 [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

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