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Training Log Archive: mikeholliday

In the 7 days ending Feb 27:

activity # timemileskm+m
  Run - Mixed road/trail1 2:32:00 15.72(9:40) 25.3(6:00) 280
  Run - Road2 2:23:00 19.32(7:24) 31.1(4:36) 240
  Run - Trail3 2:07:40 14.17(9:00) 22.81(5:36) 160
  S&C2 1:20:00
  Treadmill1 1:20:00 9.2(8:42) 14.8(5:24) 675
  Total9 9:42:40 58.42 94.01 1355
averages - sleep:7.1

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Saturday Feb 27 #

12 PM

Run - Road (Blend intervals) 1:09:00 [4] 15.9 km (4:20 / km) +120m 4:11 / km
slept:7.75

Run back to workshop to pick up van and some tools for taking out a wall. Jog down the bypass before stopping to do some leg swings etc. Reps were tough, always anticipated it being a hard session, hit pace fairly well except one of the 300s was uphill. Ran through Burgh and onto marsh then turned and ran the last one in opposite direction, hadn't realised there was a decent headwind for the first 3 so pleased with paces. Had an extra minute easy after first set to get over a decent climb before starting rep. Too warm in a long sleeve! Cut warm down early as had to meet father to take a radiator off the wall.
7 PM

Run - Trail (Easy) 22:40 [3] 3.55 km (6:23 / km) +20m 6:13 / km
shoes: Hoka Speedgoat

The dog hadn't been out so decided to have a gentle jog/walk along river and give the new Hokas a run out. They look massive on my feet but feel nice, could be a good shout for Lakeland if it's dry.

Friday Feb 26 #

5 PM

Run - Trail (Easy + strideouts) 52:00 [3] 10.1 km (5:09 / km) +115m 4:52 / km
slept:7.0 shoes: Saucony Peregrine red

Run home after work, in the daylight (basically dark when I got home). A big boost to be able to run after work in the daylight. Loved it. Effort maybe a little above easy in places as wanted to get off the bypass before light was too poor. Legs felt nice and responsive. First time since I whacked my knee that I've felt fresh. 5 X strideouts on tarmac sections, all feeling good

Thursday Feb 25 #

6 AM

Treadmill (Hill Tempo) 1:20:00 [4] 14.8 km (5:24 / km) +675m 4:24 / km
slept:5.75 shoes: Saucony Kinvara

Struggled to get to sleep last night. Woke up feeling pretty good though. Hips tight again, particularly right side. Hopped off treadmill to loosen for a few minutes.

Started bolder this week (4:24/km) but lasted 17/18 mins before I started to suffer, backed off to 4:30/km for remainder. Still felt like a good session. I'll nail the pace at some point, seems like a finer balance to hit over longer duration efforts.
8 PM

S&C 40:00 [3]

Glute band exercises to start.

2 sets to fatigue

Single leg glute bridge
L 22 24
R 23 24
Adductor Side Plank
L 23 25
R 24 26
Push ups
34 34
Ball Hamstring Curls
26 26
Mountain climbers
34 32
Runner touch
L 20 19
R 20 20
Side plank knee to chest
L 28 26
R 24 26
Reverse plank w/ leg lift
20 18

Wednesday Feb 24 #

Run - Road (Easy) 1:14:00 [2] 15.2 km (4:52 / km) +120m 4:41 / km
slept:8.0 shoes: Nike Pegasus 36

Run along the road and down bypass before a loop in town. Planned hill sprints at midway but for some reason my knee started hurting (same one I banged) across knee cap again and tightened up. Only lasted 15 mins and then was fine, decided not to risk sprints.

Apart from that was a nice run and felt pretty good, hips a little tight.

Tuesday Feb 23 #

Note
slept:7.0

Busy day today and by the time I'd got back and sorted it was past 8, with rain and wind lashing the windows. Had some food, had a bath, went to bed!

Monday Feb 22 #

7 PM

Run - Trail (Easy + strideouts) 53:00 [1] 9.16 km (5:47 / km) +25m 5:42 / km
slept:7.75 shoes: Inov8 xtalon 255

Run along the river with Agnes, tired today. Had a spell of feeling light headed in the afternoon. Finished early as had to meet plumber about my leaking boiler! Could have happily gone to sleep at 5pm.

Out for a run after Alf was in bed, forced myself out really. Legs heavy and right knee a bit tender again (whacked it on the stair gate Sunday morning) but thought it was ok. 4 x strides but gave up on them after knee didn't loosen. Felt better post run energy wise. Feels like I've under fuelled this weekend.
9 PM

S&C 40:00 [3]

2 sets to fatigue

Single leg glute bridge
L 22 21
R 22 21
Adductor Side Plank
L 22 20
R 22 20
Push ups
32 32
Ball Hamstring Curls
28 24
Mountain climbers
34 34
Runner touch
L 22 18
R 22 17
Side plank knee to chest
L 22 20
R 22 19
Reverse plank w/ leg lift
17 18

Sunday Feb 21 #

2 PM

Run - Mixed road/trail (Easy) 2:32:00 [3] 25.3 km (6:00 / km) +280m 5:42 / km
slept:6.75 shoes: Saucony Peregrine red

Sure you've read this on every entry today, but, SHORTS AND TSHIRT!

Very easy outing, bit of tightness on inside of both knees along the joint line. Loop around the far side of the river, tried a new route and spent half a km climbing trees and trying not to slide into the river. Turned 2 mins of running into 10 of bush whacking. Legs heavy but turning ok, knee discomfort was there the whole time but didn't worsen. Was really hungry for last 45 mins. Took 500ml water and 2 gels.

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