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Training Log Archive: alanhilley87

In the 7 days ending May 29:

activity # timemileskm+m
  Running3 2:40:37 19.67(8:10) 31.65(5:04) 658
  S&C1 30:00
  Total4 3:10:37 19.67(9:42) 31.65(6:01) 658
averages - sleep:7.8

» now

Tuesday May 25 #

1 PM

Running hills (Extended Hills) 1:00:27 [3] 10.61 km (5:42 / km) +494m 4:37 / km
slept:7.5 shoes: Salomen SLAB Cross

Slept well, Porridge and berries. Early finish for clinic so got to start of run a bit earlier than anticipated. Had an energy bar on the way. 20min warm up was nice gentle train. Legs felt ok. Bit of a twinch in left groin and stiff lower back right worse than left for the first 10mins.

Got to the start of the incline. I rested here until fully recovered and fresh. Not sure if that was right. First part was muddy steps but felt good, tried to stay upright with light feet and small steps. Changed to rocky steps. Pace definitely slow 3/4 of the way up but was still running (slowly) until the very end that had a bit of a hands on scramble. Rested at top, had a gel. Wanted to push myself on the decline as much as possible to try and get my legs conditioned. Felt good.

Rested fully at the bottom. Started off at slower pace. Was able to maintain this to 2/3rd up. Slowed but was running (very slowly) until the end.

In general, i was happy i was sure if id be able to run up both times and i did manage that. Obviously conditioning meant my pace slowed significantly but can work on that.

Legs recovered very quickly and felt fast and fresh on the run home. Was running more moderate pace than easy because i felt good. It started to rain pretty heavily at the top the second time around and the rock were slippy but shoes held up really well. HAve to say that on these short runs these shoes feel great.

HAd protein/carb smoothie in car immediately when finished.

Monday May 24 #

5 PM

Running (Hills) 1:00:03 [3] 11.5 km (5:13 / km) +164m 4:52 / km
slept:8.0 shoes: Nike Pegasus

Went to bed late, busy weekend in london. Ate poorly. Had a long lie until 0730. Actually felt good when i woke up. Stretched. Had a relatively productive day. Ran about 1700, lunch at 1300 - falafel baguette.

Did two hill sprints on one hill that i thought would be suitable but from top to bottom it was 30 seconds which i think from the notes on the training programme would be too long. I moved to another hill which was around 15secs and i felt i could give maximal effort for its entirety.

6 PM

S&C 30:00 [3] 0.0 km

Gym ball arrived so did the whole work out for the first time. Feel like side planks getting better, supermans i dont really feel that much. The mountain climbers were hard. Liked the hamstring exercise.

Sunday May 23 #

7 AM

Running (Moderate work out) 40:07 [3] 9.54 km (4:12 / km)
shoes: Nike Pegasus

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