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Training Log Archive: robrown

In the 7 days ending Feb 13:

activity # timemileskm+m
  Trail Run5 6:23:00 39.1(9:48) 62.92(6:05) 1183
  Cycling2 2:15:00
  S & C3 2:05:00
  Total10 10:43:00 39.1 62.92 1183
averages - sleep:7.7

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Saturday Feb 13 #

4 PM

Cycling 1:15:00 [3]
slept:8.0

Curious to see how things would feel after the strength session last night, and felt pretty good. Slight ache in groin/hip flexor but not too much.

Nice day walking up a little fell with Chrissy and the dog. Very cold, too cold to ride so just did an easy 75 mins on the turbo trainer. Did 3 sets of 20 glute bridges on a step before biking.

Friday Feb 12 #

5 PM

Trail Run 1:20:00 [3] 13.82 km (5:47 / km) +272m 5:16 / km
slept:8.0 shoes: La Sportiva Helios 2.0

First day back doing some online training with work. Lots of time sat looking at a screen! Nice to see some people though.

Everything feels pretty good today, nice run on local frozen trails. Super cold wind but enjoyable run, lovely sunset. Did 3 sets of 15 glute bridges before running.
8 PM

S & C 45:00 [3]

Starting to add a bit of weight to these, now I have done the movements a few times.

Single leg glute bridge - 10 each leg (7.5kg)
wall ball calf raises - 10 (7.5kg)
box jumps - 10
push ups - 13
step up to pose - 10 each leg (7.5kg in each hand)
bulgarian split squat - 10 each leg (7.5kg in each hand)
Goblet adductor lunge - 10 each leg (7.5kg)
offset lunges - 10 each leg (7.5kg)

Thursday Feb 11 #

12 PM

Trail Run 1:00:00 [3] 10.64 km (5:38 / km) +61m 5:29 / km
slept:7.0 shoes: Saucony Jazz

Feeling fine this morning, cracking on with decorating.

Started the glute bridges before running today. Just did sets of 10 today to make sure there were no ill effects - there weren’t.

Run felt good, drills to start, easy flat running on frozen sports field and enjoyed the strides.

Starting to feel like my legs are getting used to running again, less little aches and pains now.

Wednesday Feb 10 #

11 AM

Trail Run 1:37:00 [3] 16.04 km (6:03 / km) +333m 5:29 / km
slept:8.0 shoes: La Sportiva Mutants

Decent sleep and less sore this morning.

Another day mostly decorating, but great to get out for a good run. Beautiful cold bright day and the mud is all frozen.

Felt good running, nice steady pace chatting to a friend and really enjoyable.
8 PM

S & C 40:00 [3]

Leaving out the hamstrings for now, as discussed.

2 point superman - 15 on each side
side plank knee to chest - 10 each side
Adductor side plank - 12 each side
Mountain climbers - holding the plank for 40 secs
bent knee calf raises - 20
clamshells - 15 each side
sit ups - 15
jane fonda - 15 each side

Tuesday Feb 9 #

2 PM

Cycling 1:00:00 [3]
slept:7.0

Bit Of a disturbed night, awake for a while in the middle of the night.

A bit sore this morning in the groin/hip flexor area.

Really cold and icy out so just opted for a gentle spin on the turbo trainer after lunch.

Got a last minute appointment to see the chiropractor late afternoon.

Monday Feb 8 #

11 AM

Trail Run 1:24:00 [3] 13.93 km (6:02 / km) +286m 5:28 / km
slept:8.0 shoes: La Sportiva Helios 2.0

Good sleep last night and felt good this morning. Groin feels ok, little bit sore. The tendon feels the best it has, seems to be more general soreness around groin/ hip flexor now.

Run was good. 2 sets of drills, nice mix of road and trail run, with strides near the end. Beautiful blue sky, cold, little bit of snow.

Afternoon of catching up with a friend and decorating.
8 PM

S & C 40:00 [3]

Strength session. 2 sets through the movements, body weight and light weight in the last 2 exercises.

Single leg glute bridge - 10 each leg
wall ball calf raises - 10
box jumps - 10
push ups - 12
step up to pose - 10 each leg
bulgarian split squat - 10 each leg
Goblet adductor lunge - 10 each leg
offset lunges - 10 each leg

Sunday Feb 7 #

10 AM

Trail Run 1:02:00 [3] 8.49 km (7:18 / km) +231m 6:26 / km
slept:8.0 shoes: La Sportiva Mutants

Nice to explore some new trails this morning, with a friend haven’t seen in a while. It was bloody freezing but nice steady run. Did 1 set of drills on the way out but the trail was a bit too rough. Didn’t do strides at the end because it was cold, windy and the trail was tougher than expected so I will do some strides in tomorrow’s run.

Last night was not disturbed at all by the ‘sciatic’ thing, so that seems positive. Everything else feeling pretty good.

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