Training Log Archive: MarkW80In the 7 days ending Feb 19:
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Sunday Feb 19 #
Strength 45:00 [3]
Strength 2.
Hamstring curl - 3x8 5kg
Sumo squat 3x8 15kg bar
S/L Deadlift 3x8 8kg KB
Leg extension 3x8 10kg
Weighted side plank 3x40 secs No weight
Standing adductor leg lifts 3x18
Standing rubber band adductions 3x18
Hamstring curl - 3x8 5kg
Sumo squat 3x8 15kg bar
S/L Deadlift 3x8 8kg KB
Leg extension 3x8 10kg
Weighted side plank 3x40 secs No weight
Standing adductor leg lifts 3x18
Standing rubber band adductions 3x18
11 AM
Running long (Fast long run) 1:30:00 [3] 14.8 mi (6:05 / mi) +115ft 6:02 / mi
slept:8.0 shoes: Vaporfly Orange
Felt good today. Ran with Russell and gave him a few minutes start up the coast. Aerobiclly feeling very good sitting a 5'37" mile/pace and not feeling to stressed at all breathing wise.
Obviously in need of a good loosen off around the hips, lower abdominal, glute area so these were achy and stiff while running.
Programme going nicely, hopefully loosened off for Trafford and another possible pb!!
Obviously in need of a good loosen off around the hips, lower abdominal, glute area so these were achy and stiff while running.
Programme going nicely, hopefully loosened off for Trafford and another possible pb!!
Saturday Feb 18 #
10 AM
Running (Easy 60 + strides) 1:06:07 [3] 9.0 mi (7:21 / mi) +666ft 6:52 / mi
slept:8.0 shoes: Saucony Endorphin Speed 3
Caught up with Marc Brown for today's easy run. Ran a clockwise hilly route around Workington, all good other than general tightness!
Friday Feb 17 #
5 PM
Running intervals (3x 4×400) 1:07:40 [3] 9.2 mi (7:21 / mi) +180ft 7:13 / mi
slept:8.0 shoes: Vaporfly Orange
Weather had been pretty shit, blowing a gale but fortunately backed off by the evening so the session went well.
A wee bit fast on the 400s, mainly 67/68.
Feeling good and fairly fast for the little speed work we've done so far. Still stiff around the SI joint and definitely tight muscles around the lower right abdominal area over the last few runs, needs a good loosen off of most of the muscles around the hips I think.
Booked in at the physio at 10am on Tuesday!
A wee bit fast on the 400s, mainly 67/68.
Feeling good and fairly fast for the little speed work we've done so far. Still stiff around the SI joint and definitely tight muscles around the lower right abdominal area over the last few runs, needs a good loosen off of most of the muscles around the hips I think.
Booked in at the physio at 10am on Tuesday!
Thursday Feb 16 #
4 PM
Running (Easy 60 ) 1:00:00 [3] 8.0 mi (7:30 / mi) +510ft 7:04 / mi
slept:8.0 shoes: Saucony Endorphin Speed 3
Another run on the treadmill tonight, pissing down and windy as fuck again. Done the strength session tonight aswell due to being tight for time lastnight.
Booked in to the physio on Tuesday morning for a good loosen off on the glutes, hips and lower back. Been pretty tight around the hips and pelvis over the last few days. The lower back has been a bit stiff again around the SI joint and noticed the lower right side of the abdominal was a little tight after Tuesdays session. I was unsure, but could feel it again tonight and wondered if it's associated with the SI joint stiffness? I'll see if the physio can loosen off the lower abs aswell as the lower back and glutes until I see Chris again in a few weeks.
Booked in to the physio on Tuesday morning for a good loosen off on the glutes, hips and lower back. Been pretty tight around the hips and pelvis over the last few days. The lower back has been a bit stiff again around the SI joint and noticed the lower right side of the abdominal was a little tight after Tuesdays session. I was unsure, but could feel it again tonight and wondered if it's associated with the SI joint stiffness? I'll see if the physio can loosen off the lower abs aswell as the lower back and glutes until I see Chris again in a few weeks.
6 PM
Strength 45:00 [3]
Strength 1:
S/L Hamstring curl 2x8 - 5kg
Sumo squat 2x8 - 25kg Inc bar
S/L lunge - no weight
S/L hip thrusters 3x 10 - no weight
Kneeling side plank w/leg raises - 3x 30/30
Single leg extension 3x8 - 10kg
Side standing adductor leg lifts with band 2x12
Standing rubber band adductions 3x10
S/L Hamstring curl 2x8 - 5kg
Sumo squat 2x8 - 25kg Inc bar
S/L lunge - no weight
S/L hip thrusters 3x 10 - no weight
Kneeling side plank w/leg raises - 3x 30/30
Single leg extension 3x8 - 10kg
Side standing adductor leg lifts with band 2x12
Standing rubber band adductions 3x10
Wednesday Feb 15 #
6 PM
Running (70' Easy) 1:08:00 [3] 9.0 mi (7:33 / mi) +720ft 7:01 / mi
slept:8.0 shoes: Saucony Endorphin Speed 3
TM run tonight, weather is pretty shit again for the next few days so opted for the treadmill.
Tuesday Feb 14 #
Running (Warmup/cd) 33:00 [3] 4.3 mi (7:40 / mi)
4 PM
Running intervals (3m/2m/1m) 35:53 [4] 6.62 mi (5:25 / mi)
slept:8.0 shoes: Vaporfly Orange
Ran the session right after work today so out at the docks in Maryport. A decent 1.2m loop which is totally flat.
Felt a calm day but quite breezy on the docks, running one way felt normal with no tail wind but the opposite way was fairly windy. Really took it out of you on the 3 and 2 Mile reps, I had a decent headwind after the first mile crossed over onto the 2nd so the average pace was down for a while. Turned out fine at the end of each rep, hard graft into the wind at times but still up on time. I felt pretty gassed on the 5th mile with the headwind so ran the last mile down the promenade, no wind as an advantage tonight but lost a bit running into it.
15.17 for the 3 mile, 10.05 for the 2 mile with a 4.50 last. A good tough session tonight!
Be good to see Chris the week after Trafford, lower back aching a little, usual SI joint area....
Felt a calm day but quite breezy on the docks, running one way felt normal with no tail wind but the opposite way was fairly windy. Really took it out of you on the 3 and 2 Mile reps, I had a decent headwind after the first mile crossed over onto the 2nd so the average pace was down for a while. Turned out fine at the end of each rep, hard graft into the wind at times but still up on time. I felt pretty gassed on the 5th mile with the headwind so ran the last mile down the promenade, no wind as an advantage tonight but lost a bit running into it.
15.17 for the 3 mile, 10.05 for the 2 mile with a 4.50 last. A good tough session tonight!
Be good to see Chris the week after Trafford, lower back aching a little, usual SI joint area....
Monday Feb 13 #
12 PM
Running (70' Easy with strides) 1:06:00 [3] 8.6 mi (7:40 / mi) +600ft 7:12 / mi
slept:8.0 shoes: Saucony Endorphin Speed 3
Easy hilly run with George, not feeling too bad really. Another great day for running, ran 8 sets of strides at the end of the run, hadn't realised until before the run that today's run included diagonals so ran extended strides at the end.
5 PM
Strength 45:00 [3]
Strength 1:
S/L Hamstring curl 2x8 - 5kg
Sumo squat 2x8 - 25kg Inc bar
S/L lunge - no weight
S/L hip thrusters 3x 10 - no weight
Kneeling side plank w/leg raises - 3x 30/30
Single leg extension 3x8 - 10kg
Side standing adductor leg lifts with band 2x12
Standing rubber band adductions 3x10
S/L Hamstring curl 2x8 - 5kg
Sumo squat 2x8 - 25kg Inc bar
S/L lunge - no weight
S/L hip thrusters 3x 10 - no weight
Kneeling side plank w/leg raises - 3x 30/30
Single leg extension 3x8 - 10kg
Side standing adductor leg lifts with band 2x12
Standing rubber band adductions 3x10