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Training Log Archive: wstewart88

In the 7 days ending Feb 27:

activity # timemileskm+m
  Moderate1 2:30:00 23.67(6:20) 38.1(3:56) 34
  Easy road run2 1:43:01 12.49(8:15) 20.1(5:08) 170
  Easy + Strideouts1 1:06:48 8.34(8:01) 13.42(4:59) 133
  S+C1 1:00:00
  Easy trail flow1 59:21 7.21(8:14) 11.61(5:07) 107
  Total6 7:19:10 51.72 83.23 444
averages - sleep:8.3

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Thursday Feb 25 #

5 PM

Easy road run 43:00 [1] 8.75 km (4:55 / km) +63m 4:45 / km
slept:8.5 shoes: Zoom Fly 3

Well rested and up before alarm to take the wife to work early doors. Home and a lazy morning before work. Calf still a little tender but otherwise legs feeling good.

Ran after work and a bit of a spring back in my step. Legs and body feeling recovered but still aware of the calf pain although it is certainly fading and easing off. A fine run but definitely needed gloves with that wind.

Wednesday Feb 24 #

12 PM

Easy trail flow 59:21 [1] 11.61 km (5:07 / km) +107m 4:53 / km
slept:8.5 shoes: Wildhorse

Up before my alarm again and slept well. No niggles in the knee or lower back after s&c last night which is pleasing. Left calf still angry and pretty tender but rolled it out a bit this morning. Bit of a shambles of a day with no WiFi so once breakfast had gone down I went out for an easy hour on softer ground. Nice day here but blowing a gale!

Legs felt heavy on the run, more so than the last couple of days. Just took it nice and steady. Felt the calf a bit throughout and worse on any incline but no worse by the end.

Tuesday Feb 23 #

7 AM

Easy + Strideouts 1:06:48 [1] 13.42 km (4:59 / km) +133m 4:45 / km
slept:8.0 shoes: Turbo 2 - white

Up before alarm this morning and feeling well rested. Straight out the door and a nice clear morning.

Legs felt pretty good for the most part and just turning them easy. Left calf/achilles felt a bit tight and seemed to get a bit more achy as the run went on. Similar to the right calf last time I think after a longer effort. Last night my right plantar had been tight and sore even to walk on but this has gone today and eased off.

Attempted the strideouts but only managed 4. Felt okay but calf felt like it was getting aggravated, particularly on the deceleration part. Tender post run but will roll it and think it will be fine.
5 PM

S+C 1:00:00 [1]

Calf sore throughout the day - a dull ache more than anything else. Not concerned too much about it as it feels exactly the same as the right one the last time. Didn’t impact on the session though.

Front plank + movements
2x sets of 10 of each movement

Angels (5kg)
1. 10
2. 10

Devils (3kg)
1. 8
2. 10

Split Squat (7kg)
1. L15 R15
2. L15 R15

Notes: Went a bit lighter to test if this is maybe where the load is aggravating my knee the following day. Felt fine during.

RDL (7kg)
1. L15 R15
2. L15 R15

Side Plank + knees
1. L20 R20
2. L20 R20

1. 25
2. 20

Adductor + raises
1. L18 R15
2. L- R18

Notes: second set on left side felt knee on the inside during so immediately stopped. Felt like the niggle the morning after any S+C

Ball Passes
1. 17
2. 15

Hamstring Curls
1. 18
2. 18

Wall Sits
1. 87s
2. 64s

Single leg glute bridge
1. L20 R20
2. L20 R18

Monday Feb 22 #

5 PM

Easy road run 1:00:01 [1] 11.35 km (5:17 / km) +107m 5:03 / km
slept:8.0 shoes: Zoom Fly 3

Later to bed than I would have liked but otherwise a good night sleep. Lazy morning before work but legs feeling okay and no tightness or niggles after yesterday’s run. Busy day at work but got out for some fresh air at lunch and walked the dogs. Really nice day here and even a bit of warmth in the sun.

Ran after work and nice and easy tonight. Legs stiff for the first 6k but then eased off and were feeling reasonably good despite the general fatigue. Legs turning okay but otherwise the run was really pretty uncomfortable and guts were churning. The issue with these brighter nights is that you can’t just jump in a bush discreetly. Made it home but stomach not the best.

Sunday Feb 21 #

9 AM

Moderate 2:30:00 [4] 38.1 km (3:56 / km) +34m 3:55 / km
slept:8.5 shoes: Alphafly

Good night sleep and woke up feeling pretty pumped for the run this morning. Legs felt good getting up and then had a coffee and a smoothie for breakfast before getting a lift to the start of the canal. Met a mate who was keen for the run as well but his company only lasted about 7km before he was off the back. Nice day today but breezy again and a headwind on the way out. Noticeable but not super strong to really slow the pace. On reflection I maybe overcooked the first half but it felt quite steady; working hard but not pushing into the red zone.

Legs felt good today which I’m pleased. It was always going to be tight after the session on Friday but legs felt fresh enough and turning well. First half was about 19km and no real issues. Gel every 5km on the way out worked well with 2x Gel100 and 1x Caf100. Caffeine one didn’t go down well and brief pause at 17km thinking I was going to spew. All good and quick swig of 160mix and back on it.

After the turn I was hoping to pick up the tailwind but again, didn’t really get much of it on the way back. Collected my mate at about 20km and he turned but only managed a quick check in as he was suffering. Things on the way back felt okay to begin with. Managed a gel at 20km and 25km (both Gel100) but then started to feel really sick. Didn’t have anything else for the last 13km. Legs were okay up until the last 30mins and then it became a bit of a grind. Didn’t drop too much pace but certainly wasn’t picking it up at all.

First time in the Alphaflys - felt great but narrow through the arch and noticed a bit of rubbing after 30ish km. No blisters but will try them again before the day. Happy with that and think shooting for 3:55-4:00min/km will be manageable.

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