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Training Log Archive: MarkW80

In the 7 days ending Feb 14:

activity # timemileskm+ft
  Running7 8:54:38 71.75(7:27) 115.47(4:38) 3000
  Strength 2 1:10:00
  Coordination & Posture2 1:05:00
  Total11 11:09:38 71.75 115.47 3000
averages - sleep:9.1

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Sunday Feb 14 #

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 20, 18,

Side plank (knee to chest) - Right side - 20, 1,, Left side - 19, 17,

Reverse plank - 2 sets 22, 19,

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

Russian twist 6kg KB - 2 sets - 18, 18,


10 AM

Running long (1:45 Trails) 1:44:00 [3] 12.8 mi (8:07 / mi) +650ft 7:45 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

50mph+ winds today, ran with a few of the lads on the local trails. Pretty much hard ground underfoot still from the freezing weather, ran the usual long loop across the coast but opted to stay on the flatter trails rather than the hills on the coast as the wind was that bad.

Ran easy and didn't feel too bad after yesterday's session although I could feel the tight glute from yesterday. I'll see how it is over the next couple of days as in the past it's eased off, either way I've booked in to see Chris on Wednesday 3rd March or possibly Friday coming if I can get there on that day which I'll know tomorrow.

Happy to go with the Fartlek on Wednesday or can change to the 2k uphills if that's best..

Saturday Feb 13 #

9 AM

Running (Cooldown) 20:00 [3] 2.5 mi (8:00 / mi)
slept:8.0 shoes: Saucony Endorphin Speed

Cooldown

Running long (20km Progressive) 1:16:51 [4] 12.4 mi (6:12 / mi) +180ft 6:07 / mi
slept:8.0 shoes: Saucony Endorphin Speed

A little breezy this morning and pretty cold, decided to run the coast point to point but had the wind coming at an angle.
It didn't make much of a difference for the easier miles and felt fairly good today, started with a nose bleed around 4 miles in and continuously bled for the remaining 8 miles so I was pissed through with blood by the time I'd finished.
Not sure why that happened as I've never had it before.

Felt fairly easy until I got around the 5:40 pace which was into a decent headwind by now, kept the pace going for the last 4.4km though and hot pace on them.

Glute started tightening again today towards the end of the run, I'm going to have a go on the lacrosse ball today but if it persists during the week I'm going to book in for it released.
I wondered about contacting Duncan as he sorted it last time or perhaps Chris Bramah?

Apart from the glute being slightly tight all is good, feeling pretty strong today!
7 PM

Strength 35:00 [3]

Moved onto 3 sets per exercise.

Angels - 3 x 8 with 4kg dumbbells.

Devils - 3 x 8 with no weight.

Single leg RDL 16kg KB - 3 x 8

Reverse crunch - 17, 12, 11,

Bulgarian split squat 7kg dumbells - 3 x 8

Barbell hip thrusters 20kg on the bar - 3 x 8

Reverse lunge 8kg KB - 3 x 8

Friday Feb 12 #

1 PM

Running (Easy trails) 1:07:00 [3] 8.4 mi (7:59 / mi) +600ft 7:28 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Great weather with little wind and very cold, ran very easy trails for 70 mins.
Everything feeling fine today and ran very easy.

Thursday Feb 11 #

9 AM

Running intervals (10x400s) 55:47 [5] 8.25 mi (6:46 / mi) +190ft 6:37 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Weather was great this morning, perfect for running.
Easy 20 mins warm up and ran a few sets of stride outs and a stretch off before the reps.

Ran off effort rather than look at the watch constantly, and maybe ran them harder than 5k effort really. I think its just lack of experience of pacing the short reps to be fair, started feeling the intensity on the 7th rep but managed to remain consistent on all 10 averaging 68s per rep. I've had a slightly tight chest over the last couple of weeks which I've put down to the cold damp weather so really happy with that session today off just the 30 sec jogs.
7 PM

Coordination & Posture 35:00 [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 18, 17,

Side plank (knee to chest) - Right side - 18, 16,, Left side - 17, 15,

Reverse plank - 2 sets 20, 16,

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

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

Wednesday Feb 10 #

7 PM

Running (Easy 70) 1:14:00 [3] 9.5 mi (7:47 / mi) +440ft 7:28 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Another cold one today....due to end on Friday and 40 mph+ winds for the weekend.
Very easy run out, legs not feeling bad and ran 7 sets of strides at the end of the run....felt pretty good on the strides and strong!

Tuesday Feb 9 #

1 PM

Running (60 Easy + hill sprints) 1:05:00 [3] 8.1 mi (8:01 / mi) +490ft 7:35 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Great morning for running, crisp cold morning and not a breath of wind.
Ran very easy today and the legs didn't feel bad at all given i had done my strength session on Monday this week.

Stayed mainly off road on good trails and the ground was fairly hard due to it freezing over night, weather due to be freezing all week, ran 6 hill sprints on a trail which wasn't the best for hill sprints to be fair as it wasn't steep enough.
All good!

Monday Feb 8 #

Strength 35:00 [3]

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 - 15, 12,

Bulgarian split squat 8kg KB - 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 10.
2 PM

Running (Easy 70 + strides) 1:12:00 [3] 9.8 mi (7:21 / mi) +450ft 7:02 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Easy 70 mins run out and back on the cyclepath today, plenty of layers on as it was bitterly cold...supposed wind chill of -6!

Legs were feeling a bit fatigued yesterday so had a massage lastnight, felt a fair bit better today but could still feel the glute a little tight, I'm going to get on the cricket ball tonight.
With missing the c+p session on Saturday I done it yesterday and the strength session today.
All good other wise!!

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