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Training Log Archive: MarkW80

In the 7 days ending Jan 31:

activity # timemileskm+ft
  Running7 8:41:50 69.5(7:31) 111.85(4:40) 3110
  Coordination & Posture2 1:05:00
  Total9 9:46:50 69.5 111.85 3110
averages - sleep:9.3

» now

Sunday Jan 31 #

10 AM

Running long (Trail 2hrs) 1:59:00 [3] 14.7 mi (8:06 / mi) +970ft 7:37 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Great weather for running this morning, headed out on the local trails from home, ground was frozen from during the night so was decent under foot.

Headed up the cycle path around 4.5 miles before joining the trails on the coastal path. Ran nice and easy and felt good today throughout the run and just chatted away with Paul who joined me it.
Will stick to the trails tomorrow and Tuesday on the easy runs too!
5 PM

Coordination & Posture 35:00 [3]

Brought the rest of the kettlebell exercises back into the session today.

Waiter walk (8kg KB) - 60 seconds on each side
Suitcase carry (16kg KB) - 60 secs on each side
Walking halos (8kg KB) - 60 secs on each side
Heart beats (5kg DB) - 60 secs on each side

Swiss ball hamstring curl - 21, 15, (tried these with my arms on my chest instead of out to my sides and concentrated on working the core too)

Side plank (knee to chest) - Right side 20, 18, Left side 21, 19,

Reverse plank leg raise - 20, 18,

Single leg glute bridge (16kg KB) - 2 sets of 8

Russian twists (5kg DB) - 20, 20,

Saturday Jan 30 #

1 PM

Running (Moderate Road 80') 1:18:00 [3] 12.4 mi (6:17 / mi) +260ft 6:10 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Bitterly cold and fair windy today so decided to run point to point with the wind.
Plenty of clothes and plenty of muscle rub on today, had a decent stretch off and used the resistance bands before we started.
Eased into the first mile and then settled into a moderate consistent pace.

Felt good to be fair, had a little bit of a tight gkute/hamsting from last Sunday, felt it tighten a little on the run home after the aborted 10k attempt. Nothing major, just tightness.

Had a good massage on the glute and hamstring tonight so hopefully that'll help, I'll take it very easy again on tomorrow's 2 hrs trail run and suppose it wouldn't do any harm to book in with big Duncan again when lock downs over! Maybe worth a massage and to test the strength of the glutes and hamstrings again....

Friday Jan 29 #

9 AM

Running (Easy trails) 1:18:00 [3] 9.4 mi (8:18 / mi) +420ft 7:58 / mi
slept:8.5 shoes: Adidas Agrovic Boa Trail Shoe

Headed across to Derwentwater for today's easy run with the missus.

Cloudy but no wind and rain, you'd be lucky if we seen half a dozen people in almost 10 miles, never been known before thanks to the lockdown! Nice to get on the trails again...
Ran very easy today with Karen, doubled back a few times for her...keeping it really easy on all the easy runs now!

Thursday Jan 28 #

9 AM

Running (Moderate 60) 1:00:00 [3] 9.56 mi (6:17 / mi) +200ft 6:09 / mi
slept:8.5 shoes: Saucony Endorphin Speed

Felt very good on todays moderate run, not sure if its a result of running very easy over the last couple of days or what.

Pretty miserable weather, fairly wet but no wind. Legs felt strong and plenty of spring in my step today, it was a little faster than it should have been but felt very comfortable and could have comfortably ran for another 60 mins..

Wednesday Jan 27 #

12 PM

Running (Easy 60 with hill sprints) 1:01:00 [3] 7.8 mi (7:49 / mi) +400ft 7:27 / mi
slept:8.0 shoes: Saucony Endorphin Speed

A very easy 60 mins running, all feeling good and effortless again..

Tuesday Jan 26 #

9 AM

Running (Easy 60' & strides) 1:03:50 [1] 8.1 mi (7:53 / mi) +310ft 7:36 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Very easy run out this morning, feels strange running at a much slower pace similar to a jog. Averaged 7:53 min/mile, felt very relaxed, ran 6 sets of stride outs towards the end of the session which felt a little tight on the first couple of sets.
6 PM

Coordination & Posture 30:00 [3]

Suitcase carry with 16kg kettlebell - 60 seconds each arm.
Heartbeats with 5kg kettlebell - 60 secs.
Waiter walk with 8kg kettlebell - 60 secs each arm.

Swiss ball hamstring curl - 2 sets of 23, 19,
Side plank knee to chest - Right leg 25, 20, Left leg 24, 18,
Reverse plank leg lift - 2 sets of 26, 22,
S/L Glute bridge 16kg KB - 2 sets of 8 fast, explosive on each leg.
Russian twists on swiss ball - 2 sets of 36, 32,

Monday Jan 25 #

2 PM

Running (Easy Trails) 1:02:00 [3] 7.54 mi (8:13 / mi) +550ft 7:42 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Very easy trail run, wet and shit up underfoot but nice to get off road. I'll be hitting the trails a bit more again now the lighter nights are coming, and hopefully it won't be as flooded.
Legs feeling a little tired and the left hammy/ glute a little tight. Will give the cricket ball a roll over on it.

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