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Training Log Archive: MarkW80

In the 7 days ending Feb 21:

activity # timemileskm+ft
  Running7 9:17:30 77.05(7:14) 124.0(4:30) 3044
  Coordination & Posture2 1:20:00
  Strength 1 40:00
  Total10 11:17:30 77.05 124.0 3044
averages - sleep:8.2

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Sunday Feb 21 #

10 AM

Running (Easy trails) 1:44:00 [3] 12.4 mi (8:23 / mi) +780ft 7:55 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

The weather has really picked up in temperature in the last couple of days, quite mild today.
Ran easy trails with a few little road sections in, could feel the legs and glutes a little from c+p session but all good really.
Glute/hamstring just the same as it was but in to see Chris next week so this should be sorted out.
7 PM

Coordination & Posture 40:00 [3]

Strength session:

Angels (4.5kg DB) - 3 x 8

Devils (no weight) - 3 x 8

Single leg RDL (16kg KB) - 3 x 8

Reverse crunch - 17, 13, 12,

Bulgarian split squat (7KG DB) - 3 x 8

Renegade row (12KG KB) - 3 x 8

Hip thrusters (20KG on the Olympic barbell) - 3 x 8

Reverse lunge - (12KG KB) - 3 x 8

Saturday Feb 20 #

10 AM

Running long (Moderate road 90') 1:30:00 [3] 14.68 mi (6:08 / mi) +106ft 6:05 / mi
slept:9.0 shoes: Saucony Endorphin Speed

Weather was a bit better than yesterday but still a little breezy today, so ran point to point along the coast.

Got another good old soaking today in no time but the wind wasn't as bad as yesterday so no where near as cold.
I could feel I'd had a strength session on Thursday but felt pretty good to be fair and kept a consistent level of effort of 7, splits were pretty much perfect for the whole run and felt good throughout!
I could feel the glute a little but not as much as i could a few days back, its certainly not hindering running and i think it will be sorted as soon as I've seen Chris, i reckon its with losing my form and not relaxing on the 10k attempt a couple of weeks back.

Enjoyed the run today, and tomorrow will be the biggest week I've ever ran and I'm feeling good on the whole really....
2 PM

Coordination & Posture 40:00 [3]

C + P Session:

Waiter walk 8kg KB - 60 secs
Suitcase carry 16kg KB - 60 secs
Heart beats 6kg KB - 60 secs
Walking halos 6kg KB - 60 secs

Swiss ball hamstring curl - 17, 14, 13,

Side plank knee to chest - 20, 17, 15,

Reverse plank leg raise - 20, 18, 18,

S/L Glute bridge 7kg slamball - 8, 8, 8,

Swissball Russian twists 5kg DB - 20, 18, 18,

Friday Feb 19 #

2 PM

Running (60' Easy) 1:03:00 [3] 8.07 mi (7:48 / mi) +500ft 7:22 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Worst weather I've ran in for a good while, 50mph winds and torrential rain.
Plenty of layers on today but never really got warmed up to be honest, my tights were soaked through in no time and legs were pretty fucking cold!

Ran very easy with 6 sets of hill sprints at the end of the run, i never ran these as hard as i usually would due to the legs not being warmed up properly.

Never really felt the glute today.

Thursday Feb 18 #

Strength 40:00 [3]

Strength session:

Angels (4.5kg DB) - 3 x 8

Devils (no weight) - 3 x 8

Single leg RDL (16kg KB) - 3 x 8

Reverse crunch - 17, 12, 12,

Bulgarian split squat (7KG DB) - 3 x 8

Renegade row (12KG KB) - 3 x 8

Hip thrusters (20KG on the Olympic barbell) - 3 x 8

Reverse lunge - (12KG KB) - 3 x 8
1 PM

Running (Easy 70') 1:10:00 [3] 9.1 mi (7:42 / mi) +80ft 7:38 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Very windy today so ran point to point with a tail wind.
Made it very easy and despite running a big session yesterday the legs didn't feel that bad to be fair, after the glute tightened up on yesterdays session it didn't feel that bad today.
It hasn't disappeared but couldn't really feel it that much today, right heel was a little stiff this morning on wakening and on setting off running today.
It eased off into the run and was ok in tonight's strength session.
All good and enjoying both the running and the strength sessions.

Wednesday Feb 17 #

10 AM

Running intervals (8x1km Uphiil) 1:40:00 [5] 14.3 mi (7:00 / mi) +1413ft 6:24 / mi
slept:8.0 shoes: Saucony Endorphin Speed

A fairly windy morning today, had a 1km hill in mind for the session which is 4.3% over the 1km with an elevation of 150ft, the gradual hill differs between 3.7% and 5.9% in parts.

Ran an easy 20 mins to warm up followed by a few sets of strides.
Set off for the first rep and had a slight tail wind at the start for around 200 metres, the hill gradually progressed in elevation slightly towards the middle of the rep so the pace wasn't as quick as the start, i probably ran the first one too hard and by half way had a a head wind to contend with which lasted more or less to the end.

I was probably concentrating on the pace more than the effort to be honest which i shouldn't have, i was thinking i should be around 5:30s or so on there but looking back on strava the grade adjusted pace for the remaining 7 were almost at half marathon target pace.

The first couple were slightly fast and i maybe paid a little on them but i settled in on the remaining 6, on that particular hill 6:00 min/mile gives a GAP of around 5:15 min/mile so i reckon they were about right.
It was certainly a tough session and by the time i had finished the 6th rep i was feeling it and dug in for the last 2 which were all pretty much consistent. Fairly fucked after the last rep, good session in!

The glute was fine yesterday on the flat moderate run but it tightened up a bit on todays session.

Tuesday Feb 16 #

12 PM

Running (Moderate 60') 59:30 [3] 10.1 mi (5:53 / mi) +165ft 5:48 / mi
slept:8.5 shoes: Saucony Endorphin Speed

Fairly breezy today but very mild, felt more like a spring day.
Ran in shorts and probably over dressed with arm warmers and hat on, could have just worn a t-shirt.

Felt very good today, upright and strong and felt as if I was just striding along, I ran a bit quicker than 6:15s but the effort level was no different to usually running at that pace, relaxed and could have chatted away if I had to.
Bit of a tail wind which may have helped at times but finished feeling good. Could feel the glute a little bit but no different to the weekend, I think it may have tightened due to over striding on the 10k attempt, although a little tight and needs massaged in some way it's not hindering running or stopping play. Legs feeling good to go at the 1k up hill reps tomorrow!

Monday Feb 15 #

1 PM

Running (70 Easy) 1:11:00 [3] 8.4 mi (8:27 / mi)
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Wet and windy weather today, stuck to off road trails and tried to stay a little sheltered. Ran very easy, legs not feeling too bad and didn't feel the glute today. All going well!

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