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Training Log Archive: MarkW80

In the 7 days ending Oct 4:

activity # timemileskm+ft
  Running5 6:02:30 48.8(7:26) 78.54(4:37) 3354
  Strength & Conditioning2 45:00
  Total7 6:47:30 48.8 78.54 3354
averages - sleep:8

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Sunday Oct 4 #

10 AM

Running (Long Trail Run) 1:40:00 [3] 13.4 mi (7:28 / mi) +800ft 7:04 / mi
slept:8.0

Slept well, and woke around 7.30am. Fasted run, had coffee and headed out at 10.00am.

The weather was near on perfect with little wind, only breezy part was running up the coast for a while. legs didn't feel bad really, hamstring was a little tight around 6 miles but nothing to worry about.
Good trail paths and undulating with a bit of grass and mud thrown in.

Enjoyed the trail run, legs started feeling a little tired around 70 mins but always kept it relaxed and around 6 for perceived exertion. A good stretch off when i got back and had a massage on the calf's and hamstring later on in the evening.

Legs felt fine later on.

Saturday Oct 3 #

10 AM

Running (Moderate run) 1:00:00 [3] 9.6 mi (6:15 / mi)
slept:8.0

Fasted run, the weather was crap, poring down and pretty cold.

Started off with 2 circuits of drills, set out at a steady pace and felt good from the off.
Slightly down hill for the first mile and a slight headwind for around 7.5 miles but not enough to hinder the effort too much.

Felt strong throughout the whole run, cadence felt to be slightly faster than normal and I felt as if I was bouncing off the ground more.

Kept the effort to around 7, quite a bit off tempo pace and not at marathon pace, averaged 6.15s so slightly quicker than 6.25s but based it off effort.

Finished off with 8 sets of strideouts, after a stretch off. Legs felt good on the strides recovered a lot from last 2 days.

Thursday Oct 1 #

5 PM

Running (Trail run) 1:25:00 [3] 10.3 mi (8:15 / mi) +1550ft 7:13 / mi
slept:8.0

Headed out to Keswick for an easy run around Latrigg area.

Legs were feeling it a little off Wednesdays s+c session, although a bit tired I can definitely feel a difference since starting them. Not as many aches and tightness around the hip areas.

1500ft of elevation all on good trail paths and mud, took it easy on the climbs as there was a little more elevation than I'd of liked but a rest day on Friday im sure the legs will be OK on Saturday.

Enjoyed the off road run and looking forward to get onto the session over the next few weeks.

Wednesday Sep 30 #

4 PM

Running 1:00:00 [3] 8.3 mi (7:14 / mi) +446ft 6:53 / mi
slept:8.0

A good 8 hours sleep, woke for work at 6.45am.

A usual days work in the office today, and finished for 4.00pm. Ran easy on road/trail, legs felt a little tired which I think was a knock on effect from Sundays run, however kept it very easy.

Finished off with 6 sets of strideouts which left the legs feeling a fair bit more refreshed really.
Hamstring a little tight but nothing to hinder anything.
7 PM

Strength & Conditioning 25:00 [3]

S+C Excercises..

Side plank (running) reps:
Right side. 28, 30, 27,
Left side. 30, 28, 28,

Alternate straight leg raise (bridge) reps:
30, 28, 22, (this includes both legs alternating)

Alternate leg raise (glute bridge knees bent with 7KG ball) reps:
40, 40, 40, (this includes both legs alternating)

Hamstring curls (medium strength band) reps:
Right leg. 25, 22, 17,
Left leg. 24, 20, 15,

Single leg deadlift (7KG ball) reps:
Right leg. 29, 23, 20,
Left leg. 27, 25, 18,

All above exercises carried out to failure.
Hope I can run tomorrow :-)


Tuesday Sep 29 #

5 PM

Running (Trail run) 57:30 [3] 7.2 mi (7:59 / mi) +558ft 7:26 / mi
slept:8.0

Good nights sleep, woke at 6.45am for work and upon getting out of bed I could feel soreness in the quads from Sundays run due to the steep climbs.

Mostly in the office and meeting throughout the day and legs pretty heavy in the quads.
Arrived home from work at 4.15pm and headed out within the hour to run.

Started off with 2 full circuits of drills, all 30 secs long followed by 30 secs jog. Ran for 25 mins on xc and trails easy, stretched off before running the 8 diagonals and gradually worked into them. Legs were a little fatigued but still moved well over them, it was nice to get the legs moving quick.

Ran the reverse route back home, gradually uphill so kept it very easy. Stretched off when I got back. Felt stronger around the glutes and hip areas throughout the day at work, as if they are activating a bit more with the s+c work.

Didn't feel the hamstring at all on todays run which is a bonus too.

Monday Sep 28 #

Strength & Conditioning 20:00 [3]
slept:8.0

Stretches and s+c work tonight.

Stretches included:
2 sets of pigeon pose (holding 60 secs)

2 sets of quad/hip stretch kneeling position and lay backwards. (Holding 60 secs)

1 set of hamstring stretch with leg vertical up door frame. (Honing for 90 secs)

S+C excercises:
3 sets of side plank alternating arm/leg movement. (To failure)

3 sets of alternate leg raises in bridge position with heels on the floor. (To failure)

3 sets of laying bent knee alternate leg raises in bridge position weighted with 7kg slam ball. ( 60 secs each leg)

3 sets of single leg dead lifts with 7kg slam ball. ( sets of 15 concentrating on form)

3 sets of hqmstring curls with strong resistance band. ( failure around 15 reps).

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