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Training Log Archive: wstewart88

In the 7 days ending Nov 21:

activity # timemileskm+m
  Specific Endurance1 2:15:00 13.65(9:53) 21.97(6:09) 1060
  S+C2 1:45:00
  Easy + Strideouts2 1:37:23 12.45(7:49) 20.03(4:52) 177
  Hill Reps1 1:28:09 10.28(8:35) 16.54(5:20) 471
  Hill Sprints1 1:06:04 7.71(8:34) 12.4(5:20) 205
  Moderate1 1:02:51 8.95(7:01) 14.4(4:22) 66
  Easy + Diagonals1 41:23 4.82(8:36) 7.75(5:20) 98
  Total9 9:55:50 57.84 93.09 2077
averages - sleep:8.6

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Saturday Nov 21 #

11 AM

Hill Reps 1:28:09 [3] 16.54 km (5:20 / km) +471m 4:40 / km
slept:8.45 shoes: Wildhorse

‘4 seasons in 4 reps’

Slept well and woke feeling well rested. Slight stiffness in my back but stretched it off and then walked the dogs. Toast, eggs, avo for breakfast with coffee and watched the rugby before heading out.

Easy 20 (+5) went fine and eased into the session. Legs moving fine and no issues. Then the fun began. Same hill again but strong headwind for the duration of the climb. Made it hard going and not quite hitting the same intensity. Still breathing hard though. Made it to the cairn on rep 1 and 4 but came up short for the middle two and ‘running’ the full 5 minutes. Was seriously questioning my life choices on rep 2 when the driving rain turned to hailstones!! Rep 4 was glorious sunshine. Character building session.

1. 4:41min (top)
2. 5min (0.81km)
3. 5min (0.83km)
4. 4:50min (top)

Last 20mins (+10) were great and ticking along nicely back through the woods and to the house. Got hold of some SiS Rego so hoping a triple scoop will boost rate of recovery.
5 PM

S+C 55:00 [1]

Head was in the game a lot more tonight than last Wednesday. Had lunch, watched the rugby, quick nap and then started the session at half 5. Some improvements in a few of the exercises. Others don’t seem to be getting anywhere. Hamstrings suffering a bit - particularly on the reverse plank raises.

Straight leg bridge
1. 30
2. 30

Side plank + knees
1. L20 R20
2. L15 R15

Hamstring Curls
1. 25
2. 20

Mtn Climbers
1. 50
2. 40

Notes: no idea what lead to the jump in performance here but good. Felt more balanced tonight.

Reverse Plank and leg raise
1. L6 R9
2. L3 R10

Notes: left hamstring felt like it was going to implode. Right notably better.

Push ups
1. 15
2. 12

Ball Pass
1. 12
2. 10

Runner Touch
1. L15 R20
2. L20 R20

Adductor Side Plank
1. L15 R14
2. L18 R14

Notes: felt better tonight

Single leg glute bridge
1. L10 R8
2. L12 R9

Notes: I think glute recruitment is firing better here. Doesn’t feel like hamstrings are isolated when doing this exercise. Think this is reason for improvement.

Friday Nov 20 #

4 PM

Easy + Diagonals 41:23 [1] 7.75 km (5:20 / km) +98m 5:01 / km
slept:8.5 shoes: Sense Pro 3

Great night sleep again and feeling recharged. Ate a lot today but nothing out the ordinary although for the run I was struggling with a stabbing stomach pain. Bit random.

Left for run to catch the rest of the light. Legs felt fine and feeling like I could have done more. Easy 15 went fine and then headed to the pitches for diagonals. Felt good and striding out well. Got up to what felt like a good pace and took the touchlines easy. Easy 15 to finish and a bit of discomfort in stomach.

Legs felt fine throughout. Not sure if it’s being couped up in the house for most of the day every day now but feeling like I could do with more than 40mins outside running. Feeling stale with work and ready for more.

Thursday Nov 19 #

8 AM

Easy + Strideouts 48:17 [1] 10.02 km (4:49 / km) +67m 4:40 / km
slept:8.5 shoes: Turbo 2 - purple

Slept like a baby last night and woke feeling recharged. Walked the dogs and then got out for the run. It was properly cold this morning and took a while to warm up. First 20 felt sluggish and second 20 felt a lot easier. Just about got warmed up before the strideouts.

First couple didn’t feel great and probably down to some muscle fatigue and also the coldness of muscles. Tried to reduce the jog in-between to keep warm. Reps 4 and 5 felt good and moving strongly but the others today didn’t feel maxed out in terms of pace.

Need to look out the tights I think...

Wednesday Nov 18 #

6 AM

Hill Sprints 1:06:04 [3] 12.4 km (5:20 / km) +205m 4:55 / km
slept:8.5 shoes: Zoom Fly 3

Slept really well last night however legs felt like lead before and during most of the run. A lesser recovery time I guess but not sure if I overcooked the moderate run in the windy conditions. First 20 were a slog and was wondering how I’d get the session done. No niggles but equally no spring in my step. Strong wind again but hill rep section was pretty sheltered so not impacted.

Eased into the first couple of reps and lacked the intensity compared to last week. Reflected in less distance covered and also the shorter recovery time required. Bit annoying. Rep 3 was similar however picked things up on the last 3 reps. Pleased to finish stronger. Easy 20 up the road was a grind again. Strong headwind up the hill didn’t help. Legs feeling better now but easy to say that sat at a desk.

Reps
1. 0.25km
2. 0.25km
3. 0.25km
4. 0.26km
5. 0.26km
6. 0.27km

5 PM

S+C 50:00 [1]

Felt pretty tired going into the session and think this is reflected in the reps when compared to Saturday. Also quite distracted and head not in the zone.

Straight leg bridge
1. 25
2. 25

Notes: Hamstrings felt pretty tight throughout tonight’s sets.

Side Plank + knees
1. L15 R15
2. L15 R15

Hamstring Curl
1. 25
2. 25

Notes: better tonight and more control

Mtn Climbers
1. 23
2. 30

Notes: Balance in first rep failed. Swiss ball deflating so need to sort that.

Reverse Plank + lifts
1. L7 R10
2. L4 R6

Notes: Hamstrings screaming and tough

Push-ups
1. 15
2. 12

Ball Passes
1. 12
2. 9

Runner Touch
1. L15 R20
2. L15 R15

Adductor Side Plank
1. L12 R10
2. L15 R13

Notes: not sure on the improvements in second set. Felt better and fatigue didn’t come on as quickly during the reps

Single leg glute bridge
1. L12 R9
2. L10 R10

Notes: better tonight and finished session well.

Tuesday Nov 17 #

5 PM

Moderate 1:02:51 [2] 14.4 km (4:22 / km) +66m 4:16 / km
slept:9.0 shoes: Turbo 2 - white

Brilliant night sleep except from some pretty messed up dreams. Always fun. Woke up with a pulsing, cramp like tightness in my left calf that seemed to persist for most of the day. Nothing major but 'twingy.' Full on day at work with now new local lockdowns effecting some shops. Well fed and watered throughout the day though and felt good before starting the run.

Headed out at 1700 into a brutal headwind. Made the first half tricky to pace and inconsistent but felt like my exertion was consistent even if pace wasn't. After the turn it was good to be clipping along with a tailwind. Legs felt good throughout and a nice steady pace.

Monday Nov 16 #

4 PM

Easy + Strideouts 49:06 [1] 10.01 km (4:54 / km) +110m 4:39 / km
slept:8.5 shoes: Zoom Fly 3

Up at 0630 and well rested after an early night. Legs felt good and no aches or niggles. Lazy morning walking the dogs and making breakfast before work.

Ran at 1600 and moving well for the full 40mins. Feeling fresh and a good spring in the legs. Had to hold back a bit and keep it easy. Stretched out before the strideouts and eased into the first two. Rep 3 and 5 felt amazing; driving the legs and arms well and moving smoothly. Rep 4 was spoiled by a stupid pedestrian who almost got stampeded but otherwise a good run.

Sunday Nov 15 #

1 PM

Specific Endurance 2:15:00 [2] 21.97 km (6:09 / km) +1060m 4:57 / km
slept:8.5 shoes: Hoka Torrent 2

Week 3

Long lie this morning and a leisurely morning watching F1 race before heading out at about 1300. Oats, banana, blueberries and yoghurt for breakfast with coffee. Bar and another coffee around 1130 and a banana before the run. Legs felt good and feeling more caught up on sleep. Some core doms.

Pissing with rain that miraculously stopped for the 2hours I was running so quite nice conditions but boggy underfoot. Cold wind on the higher tops. Route was better this week and stuck to the more established trails for better running. Got to the top of Turnhouse in about 1:15 and turned around. Easy on the downhills. Long climb up from Castlelaw felt amazing - settled into a rhythm and ran the whole thing.

Definitely started to fade towards the end and think 2hrs probably limit with no fuel. Struggle to get the time and elevation dead on. To extend the route would have added another 200-300m of climb on but would have been closer to the 2:30 duration I was meant to hit.

Solid run though and pretty pleased.

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