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Training Log Archive: mikeholliday

In the 7 days ending Jan 23:

activity # timemileskm+m
  Trail4 4:03:15 27.65(8:48) 44.5(5:28) 191
  Road1 2:26:00 17.51(8:20) 28.18(5:11) 183
  Treadmill2 1:58:30 13.24(8:57) 21.3(5:34) 1037
  S&C2 1:20:00
  Total9 9:47:45 58.4 93.98 1411
averages - sleep:7.4

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Saturday Jan 23 #

2 PM

Trail (Fartlek) 1:25:45 [4] 18.38 km (4:40 / km) +70m 4:35 / km
slept:7.5 shoes: Saucony Peregrine grey

More frozen roads and fog, back to the playing fields. Tracks around outside was fine so stayed on trail, only had 200m of grass each lap during moderate effort. Loop was exactly 1 mile so it's going to be perfect for reps if it stays dry enough.

Cold to start with, -2 and foggy. Didn't help that I had to build the workout on app walking to start so got a bit cold. Was grand after rep 1. Pace felt a bit harder to hit than last time, felt like I was tightening up in arms and shoulders, had to concentrate on relaxing which made it easier. Rep 1 bit of a fight, but got into it fine, hit paces comfortably reps 2-5. Found it harder for last 2 but hit the pace, probably reflects in slower recovery section after them. Took a gel after rep 5.

Enjoyable session.

Friday Jan 22 #

7 PM

Trail (Easy + strideouts) 59:00 [2] 10.22 km (5:46 / km) +26m 5:42 / km
slept:7.3 shoes: Inov8 xtalon 255

Easy run along the river to Rockcliffe with the dog. Expected the fields to be a mess but the top of the river bank was dry. Stopped for 3/4 mins to clear flood debris out of a kissing gate that walkers were just climbing.

Legs felt tired but pretty strong, if that makes sense? Strides on way back, pretty unresponsive. Got tightness at top of right hamstring during 3rd and 4th so left it there. Wasn't an issue jogging back.

Thursday Jan 21 #

6 AM

Treadmill (Uphill Tempo) 1:12:00 [4] 13.7 km (5:15 / km) +502m 4:27 / km
slept:6.5 shoes: Saucony Kinvara

20 min tempo @7% | 4:27/km average.

Felt tired this morning and almost slept through alarm, quick coffee and toast and out the door. Slow to get legs moving, walked a while before slowly getting into run. Jumped off treadmill to stretch and loosen up after 20 mins before tempo. Felt pretty comfortable at 4:30/km for first 10 mins, increased to 4:24/km for last 10. Effort level felt about right, could have kept it going but still working hard for last 5 mins. 30 easy to finish.
7 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 22 21
R 23 21
Adductor Side Plank
L 22 23
R 22 22
Push ups
28 30
Ball Hamstring Curls
25 26
Mountain climbers
32 32
Runner touch
L 22 21
R 22 20
Side plank knee to chest
L 25 21
R 21 22
Reverse plank w/ leg lift
20 17

Wednesday Jan 20 #

12 PM

Treadmill (Easy) 46:30 [2] 7.6 km (6:07 / km) +535m 4:32 / km
slept:8.0 shoes: Nike Pegasus

Much better quality of sleep than I've been getting lately. Feeling good this morning from it. Weather horrendous still and river has flooded the fields and vast majority of the trails in Carlisle too. Jumped on the treadmill at lunch, kept it easy and uphill. Legs much better than last couple of days, a bit sore in front of hips/top of quad again but it disappeared after 5 mins or so. Didn't run sprints but did run 4 x decent efforts at 10% for 30 seconds or so, just to freshen the legs up a bit.

Tuesday Jan 19 #

6 AM

Trail (Easy) 48:30 [1] 7.57 km (6:24 / km) +65m 6:09 / km
slept:7.25 shoes: Inov8 xtalon 255

Awake early so out at 6am, out along the river with the dog. River was misty so got 3m visibility for the whole run. Rained a heap too so ground was soaking. Decided against strideouts as legs still tired. Bit if tightness in front of hip/top of quad.
8 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 24 21
R 24 21
Adductor Side Plank
L 21 21
R 21 21
Push ups
26 26
Ball Hamstring Curls
24 22
Mountain climbers
30 30
Runner touch
L 21 18
R 21 19
Side plank knee to chest
L 24 22
R 22 22
Reverse plank w/ leg lift
22 20

Monday Jan 18 #

Trail (Easy) 50:00 [1] 8.33 km (6:00 / km) +30m 5:54 / km
slept:8.1 shoes: Inov8 xtalon 255

Very easy jog along the river. Legs pretty tired from last few days. No issues at all though which is good. Lots of rain at the moment so everything is poached. River will probably flood the fields next couple of days.

Abandoned S&C as legs sore.

Sunday Jan 17 #

7 AM

Road (Easy) 2:26:00 [2] 28.18 km (5:11 / km) +183m 5:01 / km
slept:7.0 shoes: Nike Pegasus 36

Up and out the door relatively early. Legs very heavy for first 30' then slowly picked up. Road into town and then out along the Cumbria Way bike path to Dalston and back. Legs felt knackered in last 15' also, fairly pleased to finish. Carried a couple of gels but didn't take one, didn't ever feel the need to eat/drink. Was moving better than I felt looking back at splits.

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