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Training Log Archive: robrown

In the 7 days ending Feb 20:

activity # timemileskm+m
  Trail Run6 8:10:00 49.57(9:53) 79.77(6:09) 1776
  Cycling1 2:15:00
  S & C3 2:05:00
  Total10 12:30:00 49.57 79.77 1776
averages - sleep:7.6

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Saturday Feb 20 #

8 AM

Trail Run 1:59:00 [3] 18.79 km (6:20 / km) +586m 5:29 / km
slept:8.0 shoes: La Sportiva Helios 2.0

Up and out earlier today to go and run trails in the woods. Wet and windy day so good to get some shelter.

Nice steady run, chatting all the way. Slightly miss judged distance and ended up out a bit long but felt good and really enjoyed it.

In the afternoon took my bike brakes apart and serviced them all, and even got them back together again, ready for a ride tomorrow.

Legs feel pretty tired this evening but both groin and shin feel ok.

Friday Feb 19 #

2 PM

Trail Run 1:05:00 [3] 11.64 km (5:35 / km) +15m 5:33 / km
slept:8.0 shoes: La Sportiva Helios 2.0

Decent sleep, woke up feeling pretty good.

Shin feeling a little less sore, legs generally good.

Had a work Teams meeting all morning and ran after lunch. Drove down to the sports field to just run in the grass. 2 sets of drills and took it very easy with six strides at the end. A bit wet and windy but enjoyable.
8 PM

S & C 45:00 [3]

2 point superman - 15 on each side
side plank knee to chest - 12 each side
Adductor side plank - 12 each side
Mountain climbers - holding the plank for 50 secs
bent knee calf raises - 25
clamshells - 20 each side
sit ups - 15
jane fonda - 20 each side

Thursday Feb 18 #

11 AM

Trail Run 1:12:00 [3] 11.83 km (6:05 / km) +70m 5:55 / km
slept:8.0 shoes: Saucony Jazz

Better night sleep and feeling generally better this morning.

Shin is ok, a little bit sore, will see how it goes.

Took it very easy on the run, jogged down to the sports pitches, 2 sets of drills and then 8 diagonals. Enjoyed running a bit faster, not pushing it but nice to open up a bit. And then ran the rest very easy.

The rest of the day mostly decorating, nearly done!

Wednesday Feb 17 #

11 AM

Cycling 2:15:00 [3]
slept:4.0

Rubbish nights sleep, no idea why, just one of those frustrating nights of lying awake.

Annoyingly left shin is a bit sore after yesterday’s run. It’s not too bad, iced it a few times today and see how it feels running tomorrow.

Bike ride was nice, leisurely mountain bike and social chat, catching up with a friend.

Cycling

8 PM

S & C 40:00 [3]

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)

Tuesday Feb 16 #

11 AM

Trail Run 1:34:00 [3] 15.1 km (6:14 / km) +561m 5:15 / km
slept:9.0 shoes: La Sportiva Mutants

Good sleep and feeling good this morning. Groin a little achy after S&C but not a concern.

Got a few jobs done and then went out to one of my favourite local trails. Thoroughly enjoyable run, great trail and warm enough for just a T-shirt for the first time.

More decorating and jobs in the afternoon and a few stretches this eve.

Monday Feb 15 #

11 AM

Trail Run 1:00:00 [3] 10.91 km (5:30 / km) +16m 5:28 / km
slept:8.0 shoes: La Sportiva Helios 2.0

Felt a bit tired this morning, took a while to get going. Did a bit of decorating and then off to run. Body feels fine though.

3x20 glitter bridges on step, cycled down to the sports fields. 60 mins on the flat with 2 sets of drills and 6 strides. All felt good, enjoyed it.
8 PM

S & C 40:00 [3]

2 point superman - 15 on each side
side plank knee to chest - 12 each side
Adductor side plank - 12 each side
Mountain climbers - holding the plank for 50 secs
bent knee calf raises - 25
clamshells - 20 each side
sit ups - 15
jane fonda - 20 each side

Sunday Feb 14 #

1 PM

Trail Run 1:20:00 [3] 11.5 km (6:57 / km) +528m 5:39 / km
slept:8.0 shoes: La Sportiva Mutants

Good sleep, nice lazy start to the day.

Weather has turned wet and windy but excited to get out, explored some new trails with a friend. A little bit more height gain, but on decent trails and runnable gradients. Felt good running, For some stupid reason had it in my head that today was 80mins, so will do 90 on Tuesday.

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