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Training Log Archive: mikeholliday

In the 7 days ending Jan 30:

activity # timemileskm+m
  Run - Trail3 4:07:00 27.07(9:07) 43.57(5:40) 218
  Run - Road3 3:23:30 26.97(7:33) 43.41(4:41) 271
  S&C3 2:00:00
  Treadmill1 1:15:00 8.45(8:53) 13.6(5:31) 620
  Total10 10:45:30 62.5 100.58 1109
averages - sleep:7.1

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Saturday Jan 30 #

2 PM

Run - Road (Blend intervals) 1:23:00 [4] 18.18 km (4:34 / km) +100m 4:27 / km
slept:6.5 shoes: Nike Zoom Fly 3

Jogged out through Rockcliffe to quiet straight road I used a few weeks ago for fartlek. Road is just over mile long and pan flat which works well for these sessions. Legs felt a bit tight on the warm up and I wasn't expecting great things but after a stretch and some leg swings it went well. Hit the pace 'fairly' comfortably and didn't lose form towards the end of the reps. The combo of Nike Fly and tarmac make things easier no doubt. 20 min jog back home to finish.

Friday Jan 29 #

7 PM

Run - Trail (Easy) 52:00 [2] 8.92 km (5:50 / km) +35m 5:43 / km
slept:6.5 shoes: Inov8 xtalon 255

Easy run along the river with the dog. Parky old night, wish I'd not worn shorts as calves tightened up after 5 mins. Stopped to do some stretching and loosening off at halfway. Strides on the river bank on the way back. Pretty sluggish and didnt push too much with legs feeling tired.
8 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 20 22
R 20 21
Adductor Side Plank
L 20 19
R 20 18
Push ups
30 28
Ball Hamstring Curls
24 24
Mountain climbers
30 32
Runner touch
L 20 19
R 20 19
Side plank knee to chest
L 22 18
R 22 18
Reverse plank w/ leg lift
20 20

Thursday Jan 28 #

6 AM

Treadmill (Uphill Tempo) 1:15:00 [4] 13.6 km (5:31 / km) +620m 4:29 / km
slept:6.75 shoes: Nike Pegasus 36

20 easy | 25 uphill Tempo @ 7% & 4:27/km | 30 easy

Big contrast to yesterday. Felt in full control today. Walk, run, stretch to get going. Tempo was excellent, able to sit at a pace that felt comfortable and tough at the same time. Didn't fade in the last 5 mins like last week, despite it being longer. Bit if tightness in right groin afterwards at work.

Wednesday Jan 27 #

1 PM

Run - Road (Hill sprints) 56:00 [3] 10.9 km (5:08 / km) +105m 4:54 / km
slept:7.75 shoes: Nike Pegasus

Good sleep, certainly better quality. Used headspace app to relax while lying in bed. Got to sleep quicker if nothing else.

Easy run up the road during lunch. Nice day and only needed to wear a long sleeve tee and gloves. Not even a woolly hat! That's about as good as it gets though. Legs not at it today. Felt tired and heavy. Did improve a bit before hill sprints but during sprints I had no power. Felt like I was running in treacle. Couldn't hit 3:25/km over a 10 second hill. A bit of a deflating one, but it's done I guess. Not had many poor runs to be fair.
7 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 22 21
R 22 21
Adductor Side Plank
L 19 20
R 19 19
Push ups
30 29
Ball Hamstring Curls
22 20
Mountain climbers
30 28
Runner touch
L 24 20
R 22 20
Side plank knee to chest
L 25 24
R 25 24
Reverse plank w/ leg lift
24 22

Adductor side planks felt tightness in groin, made them difficult. But a definite improvement in control in glute based exercises.

Tuesday Jan 26 #

8 PM

Run - Road (Moderate) 1:04:30 [3] 14.33 km (4:30 / km) +66m 4:24 / km
slept:8.5 shoes: Nike Pegasus 36

Had a committee meeting for running club which dragged on considering there's no run groups or races happening. Didn't get out until 8pm.

Out along the main road into town, got a bit lost in a housing estate, then back. Legs took a few kms to warm up but we're ticking along nicely after 3km or so. Pace felt relaxed and breathing was very easy tonight. Legs still feeling a little tired.

Monday Jan 25 #

7 PM

Run - Trail (Easy) 46:00 [1] 7.4 km (6:13 / km) +23m 6:07 / km
slept:7.0 shoes: Inov8 xtalon 255

Easy run along the river.

Calves seem very tight, didn't really loosen up a great deal. Swerved the strideouts. Will get some self massage and hip mobility done as feeling tight in there too. The 30ft long ankle deep, ice capped puddle at the start and finish of run is a bit depressing at the moment.

Sunday Jan 24 #

S&C 40:00 [3]

2 sets to fatigue. Things a little tired to start with, second set improved all around.

Single leg glute bridge
L 25 25
R 25 24
Adductor Side Plank
L 15 18
R 15 19
Push ups
24 26
Ball Hamstring Curls
26 24
Mountain climbers
34 36
Runner touch
L 15 18
R 15 18
Side plank knee to chest
L 21 22
R 19 23
Reverse plank w/ leg lift
18 18
7 AM

Run - Trail (Easy) 2:29:00 [3] 27.25 km (5:28 / km) +160m 5:19 / km
slept:6.75 shoes: Saucony Peregrine grey

Glorious bright crisp -4 morning. Ran off road along the river, ground frozen solid. Followed a couple of new paths on the other side of town, followed the river all the way to M6 and retraced route back. Set off as there was just enough light to avoid a headtorch. A little dark for 20 mins.

Legs were better than last week, much more energy. Certainly fuelled better after yesterday's run. Legs tired at the end, bigger issue was achey feet/toes. Think it was the frozen ground, not an issue when on the grass rather than tarmac or frozen muddy paths. Took a gel after 90'.

Nearly got bitten off a dog that ran 50 yards towards me from the side, didn't see it coming. Got a lazy wave of the hand in apology from the ignorant owner. Nearly had a heart attack.

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