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Training Log Archive: MarkW80

In the 7 days ending Feb 7:

activity # timemileskm+ft
  Running7 8:55:00 70.1(7:38) 112.82(4:45) 2730
  Coordination & Posture1 30:00
  Strength 1 30:00
  Total9 9:55:00 70.1 112.82 2730
averages - sleep:8.7

» now

Sunday Feb 7 #

10 AM

Running long (1:45 Easy trail) 1:45:00 [3] 12.6 mi (8:20 / mi) +780ft 7:52 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Had a nightmare yesterday as my little girl had a fall on Friday night and broke her arm, so it was a trip to hospital late on Friday night and barely got any sleep Friday night.
Due to this I'd totally forgotten to do my c+p session yesterday so may throw in a few of the exercises on todays strength session.

Anyways, ran the 1:45 long run on the trails this morning, still windy and freezing cold, its trying it's best to snow again.
Looking at the forecast it's due to be very cold here again next week.
Legs didn't feel the freshest today, a little heavy which was probably a mixture of strength session and the longer session yesterday, I'm eating plenty but may have no taken in enough fluids yesterday!
Enjoyed the trail run, kept it real easy, going to have a massage this evening after the strength session.
6 PM

Coordination & Posture 30:00 [3]

Waiter walk 8kg KB - 60 secs each arm

Suitcase carry 16kg KB - 60 secs each arm

Heartbeats 6kg KB - 60 secs

Walking halos 6kg KB - 60 secs

Swiss ball hamstring curl - 2 sets 17, 14,

Side plank (knee to chest) - Right side - 22, 19, Left side - 19, 15,

Reverse plank - 2 sets 22, 19,

S/L Glute bridge 16kg KB - 2 sets 8 each side

Russian twist 6kg KB - 2 sets - 22, 20,

Saturday Feb 6 #

1 PM

Running (Progressive 20km) 1:16:00 [4] 12.4 mi (6:08 / mi) +100ft 6:05 / mi
slept:5.0 shoes: Saucony Endorphin Speed

Fairly windy today and pretty cold, decided to run out and back along the flat coast road.
After the first mile it was a headwind out for the remaining 5.2 miles which wasn't really that bad with the pace being relatively easy, turned at halfway and picked up the pace, felt very comfortable despite the legs feeling it a little from the strength session still.
The last mile and a half of the run was back into a headwind, I wasn't sure if I should have backed off and based it off effort or not so I ran it hard and stuck to pace, which would have probably been much quicker if there wasn't any headwind.
Glute/hamstring tightened a little again, it's nothing to worry about though, I probably need another release on it like the visit to Duncan last.

Running (Drills, strides, cooldown) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Endorphin Speed

Friday Feb 5 #

2 PM

Running (Easy) 1:02:00 [3] 7.9 mi (7:51 / mi) +400ft 7:29 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Very easy run out and back on the country roads today, legs and glutes a little stiff from last nights strength session.
It's been a fortnight since the last strength session so that's probably why, felt pretty good on the strides at the end and ready for tomorrow's session!

Thursday Feb 4 #

3 PM

Running intervals (8x400s) 50:00 [4] 7.4 mi (6:45 / mi) +145ft 6:38 / mi
slept:8.0 shoes: Saucony Endorphin Speed

A little breezy today, ran 20 mins down the cycle path and ran the 400s on a flat tarmac path. Ran a few sets of strides before and had a stretch off, ran the 400s continuous out and back which had a little breeze one way but not that much to hinder pace over 400.

It was nice to get a speed session in as it seems a while since the legs have been turning fast, it was pretty mild today as well so ran in shorts and t-shirt, felt a lot better than running in tights and jacket.

It was hard to pace them at first as it takes the watch a little to catch up, so at one point it was 5:05 pace and with a third to go i was at 4:40pace...they were slightly fast and averaged around 70s for them but ill know next week not to go out as quick and the watch will catch up.
Felt good to get some quick running in the legs again though, 30 seconds comes around real quick to be almost felt like a continuous session, enjoyed it though! Legs felt pretty good.
6 PM

Strength 30:00 [3]

Strength Session:

Angels - 2 sets of 8 with 4kg dumbbells.

Devils - 2 sets of 8 with no weight.

Single leg RDL 16kg KB - 2 sets of 8.

Reverse crunch - 12, 9,

Bulgarian split squat 7.5kg DB - 2 sets of 8.

Barbell hip thrusters 20kg on the bar - 2 sets of 8.

Reverse lunge 8kg KB - 2 sets of 8.

Renegade row 7.5kg DB - 2 sets of 8.

Wednesday Feb 3 #

1 PM

Running (70' Trail) 1:12:00 [3] 9.3 mi (7:45 / mi) +445ft 7:24 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Pissing down as usual, no wind today though which is a bonus.
Probably over dressed today as it wasn't particularly cold, had tights and water proofs over them so it was hard to say how the legs felt as it didn't feel as easy as it should have.
Maybe its with doing quite a bit of easy running lately and no quicker intervals, I'm sure tomorrows session will get the legs opened up and working again.

Tuesday Feb 2 #

5 PM

Running (60' Easy + hill sprints) 1:05:00 [3] 8.2 mi (7:56 / mi) +355ft 7:37 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Had to put a full day in at work unfortunately so didn't get out until the evening.
The weather was absolute shit today, freezing cold and pouring down but had plenty of layers on, the rain was that bad i ended up putting some lightweight waterproof pants on top of my tights.

Ran very easy on the roads with 6 hill sprints at the end of the run.
Everything good!

Monday Feb 1 #

10 AM

Running (70' Easy trails) 1:15:00 [3] 9.3 mi (8:04 / mi) +505ft 7:40 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Weather was great for running, headed out on to the coast and ran a mixture of mainly trails with a little road.
Ran very easy effort today and the legs aren't feeling too bad really, ran 7 sets of stride outs afterwards which i was a little stiff on the first couple but eased into them. all good by the end and legs feeling better.

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