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Training Log Archive: wstewart88

In the 7 days ending Jan 30:

activity # timemileskm+m
  Easy road run2 3:04:13 23.87(7:43) 38.41(4:48) 256
  Easy + Strideouts2 2:14:25 16.68(8:03) 26.85(5:00) 208
  S+C2 1:55:00
  Long Reps1 1:48:56 16.41(6:38) 26.41(4:07) 72
  Easy + Speed Variations1 1:20:10 10.87(7:22) 17.5(4:35) 129
  Easy trail flow1 1:02:59 6.89(9:08) 11.09(5:41) 295
  Total9 11:25:43 74.73 120.26 960
averages - sleep:8.2

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Saturday Jan 30 #

1 PM

Easy + Speed Variations 1:20:10 [2] 17.5 km (4:35 / km) +129m 4:25 / km
slept:8.5 shoes: Zoom Fly 3

Late to bed, late to rise this morning as had to pick wife up from late shift at work. Decent night sleep though and felt fresh waking up. Had breakfast and a busy morning with errands. Nice day here. Super sunny and ended up overdressed for the run.

Headed out at back of 1 after some lunch but first 30mins this was just repeating on me and definitely ate too close to leaving the house. Run felt great. Taking it nice and easy but injecting some pace every km for 30s. Felt controlled but I’m getting used to tapping into other faster paces now off the back of doing some proper running. No niggles and never noticed the knee at all today. Still keeping up with the stretching for maintenance though.
6 PM

S+C 55:00 [1]

Side planks + raises
1. L30 R30
2. L30 R30

RDL (10’s)
1. L10 R10
2. L10 R10

Wall Sits
1. 66s
2. 54s

Front plank + movements
2 sets, 10 of each movement

Push ups
1. 20
2. 16

Step Ups
1. L25 R25
2. L25 R25

Angels (5’s)
1. 15
2. 10

Devils (3’s)
1. 9
2. 10

Adductor side plank + raises
1. L23 R16
2. L25 R20

Ball Pass
1. 16
2. 13

Friday Jan 29 #

5 PM

Easy + Strideouts 1:08:01 [1] 13.84 km (4:55 / km) +129m 4:42 / km
slept:7.5 shoes: Turbo 2 - purple

Woke up feeling well rested and niggle free. Lazy morning and a busy day at work so left with a chilly run in the dark and rain.

Ran at 1630 and legs were turning well. Took it super easy and felt really comfortable. Slight tightness still in the right calf but nothing serious. Strideouts felt a lot better than yesterday and able to build up to a better speed and sustain for each rep.

Thursday Jan 28 #

4 PM

Easy + Strideouts 1:06:24 [1] 13.01 km (5:06 / km) +79m 4:57 / km
slept:7.5 shoes: Zoom Fly 3

A bit of a disrupted night sleep due to the dogs but otherwise woke up feeling relatively well rested. Legs were feeling heavy after the session and left knee niggly again. Loosened off after stretching though so good to have a known way to remedy it. Barely got a minute to myself today at work and just ping ponged between calls which was pretty draining. Nipped out at 4 for the run in a mild but rainy night.

Legs felt like cement most of the run. Eased off after 35mins but was just taking it super easy and turning them over. No issues or pains. Just heavy. Strideouts were missing some of the usual top speed which is unsurprising but reps 4,5,6 felt pretty good. Right calf very tight during the strideouts.

Wednesday Jan 27 #

1 PM

Long Reps 1:48:56 [4] 26.41 km (4:07 / km) +72m 4:04 / km
slept:9.0 shoes: Turbo 2 - white

Fuck me - that was 'proper running.' Probably the toughest but best quality session I have ever done since I've been running. Hurt like hell but great session.

Really good sleep last night and conscious to get everything aligned and done well before the session. No niggle in left knee again this morning which was good. Wee bit twingy in my left hammy - think I'll drop the reverse plank raises for now. Good breakfast and stretching before work, busy morning and then quick snack before heading out at a little after 1300. Legs were feeling good on the easy jog up to the Meadows. Rainy, cold day here but no wind so actually good conditions. Quieter pavements too than a Saturday so less dodging required.

Reps felt pretty good and controlled. First 2 were spot on and a little ahead of target pace. Nice rhythm and sitting at around 3:40 pace. The km recoveries were enough to settle the HR and breathing before getting going again too. Rep 3 was spoiled a little as I got a stitch halfway. Probably due to an over-zealous start. Rep 4 was good as well but then the wheels started to come off for the last one. Rep 5 was a grind and hanging on for dear life. Think it was my slowest rep but came in 3 seconds ahead of average pace.

Jog home was okay. Hammys were definitely feeling it and a bit dizzy but pleased with that. Twitchy legs this evening I reckon!

Tuesday Jan 26 #

1 PM

Easy trail flow 1:02:59 [1] 11.09 km (5:41 / km) +295m 5:01 / km
slept:8.5 shoes: EVO Speedgoat

Good night sleep again and first time I’ve woken in the morning to no knee pain which is great. Stretching and maintenance will just be bread and butter now to make sure it doesn’t get that tight again. Cold one again today.

Headed out at lunch time to get some easy trails in with a mate. Some great parts for running, some solid ice and then over the golf course was deep snow which made it slow going. Pretty varied run but good to just turn the legs easy before tomorrow’s session. Legs felt fine throughout.

6 PM

S+C 1:00:00 [1]

Side planks + raises
1. L30 R30
2. L30 R27

RDL (10’s)
1. L8 R8
2. L8 R8

Wall Sits
1. 62s
2. 47

Notes: deep burn!!

Front Planks + movements
2 sets, 10 reps per movement

Push-ups
1. 18
2. 8

Notes: poor tonight

Step Ups (no weight)
1. L20 R20
2. L20 R20

Angels (6’s)
1. 8
2. 10

Devils (6’s)
1. 5
2. 4

Notes: reduce weight for these

Adductor Side plank + raises
1. L20 R17
2. L20 R18

Ball Pass
1. 17
2. 13

Reverse Plank + lifts
1. L9 R10
2. L3 R10

Notes: first set felt okay but left hammy on second set proved sore.

Monday Jan 25 #

5 PM

Easy road run 1:03:35 [1] 12.03 km (5:17 / km) +118m 5:02 / km
slept:8.0 shoes: NB 1080

Early night and lazy morning before work so well rested. Knee still niggly this morning but stretching throughout the day really seemed to help and releasing the quad and hip flexors eased the knee a lot. Really dehydrated when I woke up but ate and drank a lot throughout the day. Bright clear day but still really cold.

Ran after work and bad route choice. Still so much ice underfoot which slowed things but otherwise was a nice easy run and moving fine. Knee was feeling tight on the lateral side during the run and almost in IT band. More stretching tonight. Ode to a haggis, a Tennents and the rectus femoris.

Sunday Jan 24 #

1 PM

Easy road run 2:00:38 [2] 26.38 km (4:34 / km) +138m 4:27 / km
slept:8.5 shoes: Turbo 2 - white

Good night sleep and a long lie. Knee a little niggly but the same as the rest of the week. Did some stretching in the morning then breakfast, coffee and dog walking duties. Cracking day here - bright and sunny but cold with temperatures around -1 to 1.

Headed out the cycle path and along John Muir Way again. Legs felt great from the off and was clipping along nicely today but keeping it easy. Certainly easy in terms of RPE but pace a bit quicker than expected. Slight tailwind on the way out which made for a cold second hour into the wind. Was getting chilly towards the end. Knee felt fine throughout and apart from a little ache that went away after about 6km then everything was good today. Some bloke just out casually walking his Macaw and thought I was seeing things. Other than that a good run and moving well.

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