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Training Log Archive: MarkW80

In the 7 days ending Jun 6:

activity # timemileskm+ft
  Running8 8:40:00 71.2(7:18) 114.59(4:32) 5620
  Strength 2 1:20:00
  Coordination & Posture1 40:00
  Total11 10:40:00 71.2 114.59 5620
averages - sleep:7.9

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Sunday Jun 6 #

Strength 40:00 [3]

Angles and Devils - 2 sets of 9

Single Leg RDL - 2 of 9

Reverse Crunch - 2 sets of 14, 13,

Single Leg Glute Bridge 16kg - 2 sets of 9

Single Leg Swiss Ball Hamstring Curl - 2 sets of 12

Kneeling Sideplank with Leg Raises - 3 sets of 30/30

90/90 Hamstring Bridge - 3 sets of 12
2 AM

Running tempo (Long tempo) 1:23:00 [4] 15.0 mi (5:32 / mi) +780ft 5:16 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Had to wait until I arrived back home to run the long tempo as Dalbeattie was hill as fuck.

I couldn't make my mind up where to run it to be honest as I was a little bothered that I'd have to bale and stop if the leg worsened so I decided to run in 1.1 mile loops around an industrial estate not far from home.
This way I could stop and walk to the car in the worst case scenario but it couldn't have gone any better really.

Warmed up and could barely feel the adductor or hamstring.
The loop is half gradually down hill and half gradually up hill with a little kick up at one corner, it's always been a fairly honest loop for past session up there with Marc Brown.

Although its really hot today, I was fairly suprised when I set off as I didn't really look at the watch that much in the first 3 miles then noticed I was averaging 5:33s.
This was 10 secs per mile faster than it should have been but I was feeling great and just running off effort to be fair, it certainly didn't feel any hard than the 13 miles at 5:40s a couple of weeks back plus it was a lot warmer.

The next 3 miles were all within a second of each other so I decided to run off feel instead of knocking the pace back, felt fine throught the session and consistent to the second more or less throughout.
The only thing I ballsed up on was putting my water bottle on the loop somewhere, and by 15 miles I was real thirsty and dry so decided to knock off at 15 miles. I couldn't feel the hammy or adductor at any point during the session so I'm over the moon with that!
2 PM

Running (Warmup /cd) 35:00 [3] 4.5 mi (7:47 / mi) +150ft 7:32 / mi
shoes: Nike Vaporfly 4%

Saturday Jun 5 #

1 PM

Running (Easy trails ) 58:00 [3] 6.34 mi (9:09 / mi) +890ft 8:04 / mi

Ran the coast the opposite way to yesterday's run on the trails, turned out to be very hilly and technical so I ran 60 mins due to the terrain and elevation.

Hamstring and groin felt better than yesterday.

Friday Jun 4 #

7 PM

Running (Easy off road run) 58:00 [3] 7.9 mi (7:21 / mi) +750ft 6:44 / mi

Easy trail run in Dalbeattie, really pushed for time today as I had to travel later than planned as I didn't finish work until later in the day.

Arrived at Dalbeattie at 6.30pm, we were held up for half an hour as some idiot who was drink driving crashed into the back of the camper van....pissed off!

Set up and headed off onto the trails from the site, very hilly around these parts I reckon. Great place though, ran easy for 60 mins as I was pushed for time so will run 70-80 mins easy on Saturday.

Legs still a little heavy from the session during the week and strength work, hammy and groin I could feel still but not as bad towards the end of the run.

Thursday Jun 3 #

7 AM

Running (Easy 60) 59:00 [3] 7.46 mi (7:55 / mi) +335ft 7:35 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Hamstring was a little tight this morning due to yesterday's session.

Finished work at 3.00pm and ran 60 mins easy multi terrain, I could feel the hamstring throughout the run today and felt similar to last weekend.
As the run went on it seemed to improve a bit, the legs were heavy and felt fucked from yesterday's session too so probably tired.

Had a decent stretch off when I got back in and hopefully the legs will feel a little fresher tomorrow and Saturday, I'll keep it really easy ahead of Sunday.
6 PM

Strength 40:00 [3]

Angles and Devils - 2 sets of 9

Single Leg RDL - 2 of 9

Reverse Crunch - 2 sets of 15, 11,

Single Leg Glute Bridge 16kg - 2 sets of 9

Single Leg Swiss Ball Hamstring Curl - 2 sets of 12

Kneeling Sideplank with Leg Raises - 3 sets of 30/30

90/90 Hamstring Bridge - 3 sets of 12

Wednesday Jun 2 #

5 PM

Running (Warmup/cd) 40:00 [3] 5.3 mi (7:33 / mi) +150ft 7:21 / mi
shoes: Saucony Endorhin Pro

Running hills (4x2km uphill reps) 1:05:00 [5] 8.6 mi (7:34 / mi) +1800ft 6:18 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Fairly brutal session tonight, not that enjoyable to be fair. Lol

Not sure if it's a good location to run 2km reps or not, there's 2 gates on there which one of them is a right bastard to open and proved to be just that on the third rep.
Fairly hot tonight with a strong headwind on the last 4-500m of the rep which is on a really steep section, it kicks up in a few places but when the mile bleeps on the watch the last 0.24 is really steep, practically running on the spot.
I couldn't really get much leg speed in and overcooked it on the first rep a bit so the quads were fucked on the other 3 reps.

I could feel the hamstring on the jog back down but nothing really on the uphill, I think flat running may be ok to be honest.

Tuesday Jun 1 #

4 PM

Running (Easy trails) 1:02:00 [3] 8.3 mi (7:28 / mi) +450ft 7:06 / mi
slept:7.0 shoes: Saucony Endorphin Speed

Very easy trail run, the hamstring had certainly improved on the last couple of day and could barely feel it later on in the run.
I could feel the adductor a little when I'd finished afterwards but hopefully it'll pass as fast as it came.
5 PM

Coordination & Posture 40:00 [3]

Reverse plank with leg raise - 18, 17,

Russian twists 6kg kettlebell - 2 sets of 45 secs

Deadbugs with scissors - 2 sets of 45 secs

Deadbugs with theraband - 4 sets of 45 secs

Sideplank with mini dips - 3 sets of 45 secs

Sideplank with weighted arm lowers - 3 sets of 45 secs

S/L swissball hamstring curl - 3 sets of 8

Kneeling sideplank with leg raises - 3 sets of 30/30s

90/90 Hamstring bridge - 3 sets of 12

Monday May 31 #

3 PM

Running (Easy 60' Trails) 1:00:00 [3] 7.8 mi (7:42 / mi) +315ft 7:25 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Very easy local trails, Hamstring and adductor a little stiff this morning on wakening probably due to physio.
Felt pretty much the same as yesterday running wise but seemed to loosen off from the morning.

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