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Training Log Archive: MarkW80

In the 7 days ending Oct 25:

activity # timemileskm+ft
  Running7 7:32:30 63.4(7:08) 102.03(4:26) 3076
  Strength & Conditioning2 1:15:00
  Total9 8:47:30 63.4 102.03 3076
averages - sleep:7.9

» now

Sunday Oct 25 #

10 AM

Running (Moderate road run) 1:30:00 [3] 14.2 mi (6:20 / mi) +165ft 6:16 / mi

Felt good today, wind wasn't as bad as I thought it would be as it passed early morning with the rain.
Set out at 6.25s and maintained throughout give or take a seccond.

Breathing wise it felt easy and sure I could maintain for quite some time running. Probably the biggest week I've ever ran in terms of mileage and time on my feet for the week, enjoyed the weeks training ... the only downfall was using the Alphafly!
They aren't a patch on the vaporfly, they feel to clumpy and also flat. They've ended up giving me blisters so they'll be up for sale.

Good weeks training though, diets been very good and eating plenty although when I weighed myself after todays run I was down to 9st 13! Plenty of food in today and hydration..Can't wait for the weeks ahead!

Saturday Oct 24 #

9 AM

Running (Easy 60 mins) 1:04:00 [3] 8.9 mi (7:11 / mi) +615ft 6:45 / mi

A grim day to say the least weather wise!
Torrential rain and 50mph winds, kept the run on the roads instead of trails today due to the weather and easiness.

Undulating roads with as much shelter as we could get, legs wernt feeling too bad and kept todays easy run around 5-6 perceived exertion.

Refuelled straight after the run, and had a massage on the legs later on in the afternoon. Tried out the air compression recovery pants in the evening, not sure how much difference they will make recovery wise but worth using.

Friday Oct 23 #

4 PM

Running (Moderate road run) 1:00:00 [3] 9.4 mi (6:23 / mi) +137ft 6:18 / mi

Felt good on tonight's moderate run, no issues weather was fine and was gliding at 6.25s..feeling good!

Thursday Oct 22 #

5 PM

Running 47:30 [3] 6.3 mi (7:32 / mi) +380ft 7:08 / mi

2 circuits of drills to start off, fairly windy today and legs felt tired.

Ran off road easy trails along the coast, legs feeling fair trashed today from yesterday's hill reps and also s+c afterwards. However, still enjoyed the run out and.feeling motivated.

Finished off after 50 mins with 6 sets of strides, probably the worst the legs have felt so far on strides, needless to say lasnights hill session must have been o goon one.

Felt a little easier towards the end of the strides but still a little tired mainly in the quads...a good night's sleep and good day refuelling tomorrow and should be good to go!

Wednesday Oct 21 #

4 PM

Running (4x5 Minn Hill reps) 1:24:00 [5] 11.3 mi (7:26 / mi) +1030ft 6:51 / mi

Hard session today, weather wasn't great to start off with as it started pouring down for the start, slight head wind on the hill climbs but ran the 4 reps consistently.

Flimby brow climb is a great road hill, gets steeper towards the last part then flattens out slightly before climbing again.
Aim was to keep the intensity 9 out of 10 from early on the hill, so around 30-40 secs into the rep i was there at 9 and kept that perceived exertion to the end of the 5 mins.

Couldn't of done much anymore on the 5 min reps to be fair but was pleased with the consistency throughout the 4, lost around 4 secs between the first and last rep.

Feeling fairly strong to be fair, even after the session on the 20 mins easy run back i was feeling really upright and on my forefoot running back.

Pretty brutal session in the bag!!
7 PM

Strength & Conditioning 30:00 [3]

S+C Exercises... (Reduced to 2 sets per exercise)

Side plank (running) reps:
Right side. 54, 51,
Left side. 54, 50,

Alternate straight leg raise (bridge) reps:
42, 40, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 25, 25,
Left leg. 26, 27,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 14, 14,
Left leg. 14, 14,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 40, 35,
Left leg. 39, 35,

Tuesday Oct 20 #

Running 57:00 [3] 7.2 mi (7:55 / mi) +370ft 7:33 / mi

Run started with 2 circuits of drills, legs felt a little tired again today upon starting the run.

Possibly a little dehydrated over the last couple of days due to not taking enough water in at work and this may be the cause of it.
Ill make sure to hydrate plenty tomorrow ahead of the hill session.

Ran easy 25 mins trails before a stretch off and ran the diagonals at 3-5k effort. Legs didn't feel that bad on the diagonals, ran easy trails back to make up the hour.

Monday Oct 19 #

Strength & Conditioning 45:00 [3]

S+C Exercises..

Side plank (running) reps:
Right side. 50, 41, 40
Left side. 48, 40, 40

Alternate straight leg raise (bridge) reps:
38, 34, 27, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 22, 21, 20,
Left leg. 22, 21, 21,

Hamstring curls (medium strength band) reps:
Right leg. 25, 20, 18,
Left leg. 25, 19, 18,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 35, 30, 28,
Left leg. 35, 30, 28
4 PM

Running (Easy trail/road) 50:00 [3] 6.1 mi (8:12 / mi) +379ft 7:44 / mi

Easy run after work, Legs were feeling quite tired after Sundays long run.

Felt quite lethargic at work today and thought i was possibly coming down with something but seemed to be ok as the afternoon went on.

Kept the run easy and didn't feel that bad when id warmed up, finished off with 6 sets of strides which wakened the legs up a fair bit.

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