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Training Log Archive: MarkW80

In the 7 days ending Oct 11:

activity # timemileskm+ft
  Running6 5:59:42 56.8(6:20) 91.41(3:56) 3053
  Strength & Conditioning3 2:00:00
  Total9 7:59:42 56.8 91.41 3053
averages - sleep:9

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Sunday Oct 11 #

12 PM

Running (2 Hr Easy Trail) 2:00:00 [3] 16.0 mi (7:30 / mi) +1028ft 7:04 / mi
slept:8.0

Easy 2 hrs on decent dry trails from home, weather was perfect.

Kept perceived exertion to around 5-6 and felt good throughout the run, no niggles from the hamstring lately so s+c must be helping.

Really enjoying the long runs.

Saturday Oct 10 #

Running (Easy trails and hil sprin) 1:00:00 [3] 8.0 mi (7:30 / mi) +400ft 7:10 / mi
slept:8.0

A decent nights sleep, woke around 8am, legs had recovered from yesterday.

Started around 9.30am with 2 sets of drills, kept it easy on decent dry trails today, legs felt fine.
Hamstring a little tight from the last few days running and strength work but nothing to hinder my running.

Ran for 60 minutes before having a stretch off and ran the 6 hill sprints on a short steep trail path.
Gradually worked the first 2 reps in before hitting the remaining 4 flat out.
Everything felt fine, legs quite bouncy on the flat for the short run home.
10 AM

Strength & Conditioning 45:00 [3]
slept:8.0

S+C Exercises..

Side plank (running) reps:
Right side. 53, 45, 44,
Left side. 52, 45, 44,

Alternate straight leg raise (bridge) reps:
40, 36, 28, (this includes both legs alternating)

Alternate leg raise (glute bridge knees bent with 7KG ball) reps:
82, 76, 68, (this includes both legs alternating)

Hamstring curls (medium strength band) reps:
Right leg. 30, 21, 20,
Left leg. 29, 20, 20,

Single leg deadlift (7KG ball) reps:
Right leg. 30, 29, 25,
Left leg. 30, 28, 24,

Friday Oct 9 #

5 PM

Running (Easy Trails) 1:00:00 [3] 6.0 mi (10:00 / mi) +350ft 9:29 / mi
slept:8.0

Easy run started by 2 sets of drills, weather pretty miserable with rain and wind.

Ran trails and muddy grass, kept it really easy today to try and recover the legs from the last couple of days running and s+c.

Enjoyed the run and legs didn't feel bad on finishing, finished with 6 sets of strides.
Legs felt quite good on the strides and fairly strong and sharp.

Thursday Oct 8 #

5 PM

Running (5 minute hills) 1:07 [4] 10.0 mi (7 / mi) +600ft 6 / mi
slept:8.0

Legs were feeling fairly tired today with lastnights run and strength and conditioning session.

Hamstrings and glutes felt quite tight and fatigued. Finished work at 4pm and ran from work, 20 mins easy and the legs were feeling quite heavy.
Had a stretch off and a few strides before the hill reps to try to wake my legs up a little..
Ran the 5 minute hill reps at a perceived exertion of 9, got the heart rate up more or less straight away and kept it there.

Reached real oxygen debt going into the last 30-40 secs of the reps.
Ran on the road but would probably be better on a decent trail such as skiddaw with a continuous steep climb. But non the less it was a long hill with a good steep finish.

Will run a very easy flat trail run tomorrow and recover best I can.

Wednesday Oct 7 #

Running (Moderate road) 1:00:00 [3] 9.6 mi (6:15 / mi) +200ft 6:08 / mi
slept:7.0

Legs felt a little tired today as a result of s+c on Monday and the ground i ran on last night.

Started of with 2 circuits of drills, ran a pretty flat 60 mins at around a perceived exertion of 7.
Aerobiaclly felt fine and relaxed but the legs legs weren't really feeling fresh.

Enjoyed the run, and although not fresh i did feel different running on the road.
I certainly felt stronger for sure and form felt good.
6 PM

Strength & Conditioning 45:00 [3]

S+C Exercises..

Side plank (running) reps:
Right side. 42, 39, 30,
Left side. 39, 35, 31,

Alternate straight leg raise (bridge) reps:
37, 33, 24, (this includes both legs alternating)

Alternate leg raise (glute bridge knees bent with 7KG ball) reps:
70, 70, 67, (this includes both legs alternating)

Hamstring curls (medium strength band) reps:
Right leg. 25, 21, 17,
Left leg. 24, 16, 17,

Single leg deadlift (7KG ball) reps:
Right leg. 25, 25, 20,
Left leg. 25, 25, 22,

Tuesday Oct 6 #

Running (Muddy XC) 58:35 [3] 7.2 mi (8:08 / mi) +475ft 7:39 / mi
slept:8.0

Good nights sleep lastnight, woke feeling good and felt good throughout the day at work, legs felt good and strong possibly with the massage yesterday.

Finished work and headed out on local off road from the house, starting the session with 2 circuits of drills.
With the excessive rain on the weekend most places off road are extremely wet and flooded.

90% of the run was on muddy grass, the route would of made a great xc course.
25 mins easy undulating run then stopped to stretch off before running 8 diagonals at around 3k pace.

The legs felt a little heavy although they did feel great throughout the day so this could of been a combination of yesterday's s+c and the conditions of the heavy muddy grass.

Percieved exertion around 5-6, looking forward to tomorrow's moderate 60 mins run.

Monday Oct 5 #

4 PM

Strength & Conditioning 30:00 [3]
slept:8.0

S+C Exercises..

Side plank (running) reps:
Right side. 44, 40, 33,
Left side. 42, 39, 33,

Alternate straight leg raise (bridge) reps:
38, 30, 28, (this includes both legs alternating)

Alternate leg raise (glute bridge knees bent with 7KG ball) reps:
65, 65, 62, (this includes both legs alternating)

Hamstring curls (medium strength band) reps:
Right leg. 32, 25, 20,
Left leg. 32, 23, 23,

Single leg deadlift (7KG ball) reps:
Right leg. 31, 26, 22,
Left leg. 28, 26, 22,

All above exercises carried out to failure, and a good improvement on the reps from during the week. Accidently missed s+c on Saturday.

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