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Training Log Archive: mikeholliday

In the 7 days ending Feb 20:

activity # timemileskm+m
  Run - Trail3 2:41:12 18.28(8:49) 29.42(5:29) 292
  Run - Road2 2:41:00 21.23(7:35) 34.17(4:43) 198
  S&C2 1:20:00
  Treadmill1 1:20:00 9.94(8:03) 16.0(5:00) 651
  Run - Mixed road/trail1 1:05:00 6.74(9:38) 10.85(5:59) 160
  Total9 9:07:12 56.2 90.44 1301
averages - sleep:7.8

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Saturday Feb 20 #

2 PM

Run - Road (Fartlek) 1:36:00 [4] 21.32 km (4:30 / km) +110m 4:23 / km
slept:8.0 shoes: Nike Zoom Fly 3

Putting this down as the hardest session I've done so far. Found it a real struggle as it was windy with a bit of rain about. The even numbered reps were into the wind and found I was working hard into them and was losing a bit of form towards the end of each rep. Looking at splits it went better than I thought but I had to really graft to hit them. Gel after rep 4.
9 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 20 17
R 20 18
Adductor Side Plank
L 20 20
R 20 20
Push ups
30 30
Ball Hamstring Curls
24 18
Mountain climbers
34 32
Runner touch
L 16
R 14
Side plank knee to chest
L 20 22
R 20 22
Reverse plank w/ leg lift
18 18

Friday Feb 19 #

8 PM

Run - Trail (Easy) 1:00:00 [3] 10.3 km (5:50 / km) +30m 5:44 / km
slept:8.0 shoes: Inov8 roclite 290

Late one along the river keeping it very easy. Enjoyable outing. Didn't run strides as it was boggy and into the wind on the way back. Legs fairly tired after treadmill yesterday, bit of a tight left groin.

Thursday Feb 18 #

5 PM

Treadmill (Hill Tempo) 1:20:00 [4] 16.0 km (5:00 / km) +651m 4:09 / km
slept:8.0 shoes: Saucony Kinvara

20' easy | 30' Tempo @7% | 30' easy

10@ 4:34/km
10@ 4:30/km
5 @ 4:26/km
5 @ 4:22/km

Was a bit cautious to start with perhaps but set off at similar pace to last time out. Felt good and controlled from the off and increased pace a touch throughout. Felt especially strong in the last 5 mins, one of those runs you wish was a race, I could happily keep pushing. Perhaps it's because of having a quieter week last week. Happy with that one.

Wednesday Feb 17 #

7 PM

Run - Trail (Easy) 55:12 [2] 10.32 km (5:21 / km) +25m 5:17 / km
slept:8.0 shoes: Saucony Peregrine red

Easy run down the river with Agnes, down for hill sprints but decided to leave them until legs feeling fully back to normal.

Tuesday Feb 16 #

1 PM

Run - Trail (Moderate) 46:00 [3] 8.8 km (5:14 / km) +237m 4:36 / km
slept:7.75

Fitting a kitchen next to Gelt Woods where I sometimes run so went for a spin with brother. Easy/moderate effort, slightly more than moderate on climbs but enjoyed the run out. Knee was a bit tender for 10 mins then eased off. Feels like it's virtually there now.
8 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 22 20
R 22 20
Adductor Side Plank
L 20 21
R 20 22
Push ups
33 28
Ball Hamstring Curls
25 26
Mountain climbers
30 34
Runner touch
L 20 18
R 20 18
Side plank knee to chest
L 26 20
R 25 20
Reverse plank w/ leg lift
24 19

Monday Feb 15 #

7 PM

Run - Road (Easy) 1:05:00 [2] 12.85 km (5:04 / km) +88m 4:53 / km
slept:8.5 shoes: Nike Pegasus 36

Opted for the road to see if moving quickrer was an option. Again, easy running no problem, but bit of tightness when attempting moderate effort. Apart from that no issues.

Sunday Feb 14 #

Run - Mixed road/trail (Easy) 1:05:00 [1] 10.85 km (5:59 / km) +160m 5:35 / km
slept:6.0 shoes: Saucony Peregrine red

Took Agnes along the river, mud was just starting to thaw so it was awful to run on. Knee much better again, hardly noticing it at easy pace. Tried picking pace up a little and it's still tight around the knee cap when bending and extending leg more. Right glute/hip has tightened up and was aching towards end of run. Guess it's carrying a bit more workload at the min?

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