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Training Log Archive: RunarS

In the 7 days ending Jan 29:

activity # timemileskm+m
  Easy run5 5:06:00 35.48(8:37) 57.1(5:22) 362
  Alternating1 1:36:00 13.36(7:11) 21.5(4:28) 203
  Moderate run1 1:10:00 10.31(6:47) 16.6(4:13) 80
  Strength - upper body1 30:00
  Strength - legs and core1 20:00
  Total9 8:42:00 59.15 95.2 645
  [1-5]7 7:52:00
averages - sleep:8

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Saturday Jan 29 #

6 AM

Easy run 30:00 [1] 5.9 km (5:05 / km)
slept:8.0 shoes: Saucony Endorphine Pro - Blue

Decent night sleep. Woke up a few times - typical first night away from home and the usual bed.

Pre breakfast easy run - kept it very short. 6 x strides incuded. Felt pretty good. Starting to get that tingeling race feeling in my legs. Feel really ready and excited to race again. Stiffness in quads is gone. Just got that weird pre race sensation in my legs - where they almost feel stiff and you're wondering what bevery little thing/niggle is. Perfect! It means I'm ready and where I need to be.

Friday Jan 28 #

9 AM

Easy run 51:00 [1] 9.1 km (5:36 / km) +63m 5:25 / km
slept:8.0 shoes: Saucony Endorphine Shift

Decent night sleep.

10min prehab.

12mins drills, 31' easy, 6 x strides

Kept it slight√ły shorter than the plan suggested. Felt a bit of stiffness in my quads and rather want to stay on the safe side. Strides felt good though - fast and fluid. Light.

Thursday Jan 27 #

8 AM

Easy run 58:00 [1] 10.7 km (5:25 / km) +81m 5:13 / km
slept:8.0 shoes: Saucony Endorphine Shift

Good night sleep.

10min prehab

Drills + 36' easy + 6 x strides.

Felt ok - no pains or niggles and not too stiff. Legs feeling lighter and strides were pretty good. A couple of days more of short easy running, and I'll be there :)

Wednesday Jan 26 #

9 AM

Moderate run 1:10:00 [3] 16.6 km (4:13 / km) +80m 4:07 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue

Very good night sleep.

10min prehab.

Drills + 60' moderate

Legs almost back to normal. Still a tiny bit of stiffness before the start, but legs quickly loosened. Felt fairly easy - ran entirely by feel, making sure not to overdo anything. Kept monitoring effort and focusing on running relaxed and within my moderate comfort zone. No pains or niggles.
5 PM

Strength - upper body 30:00 [0]

Regular upper body session - no change in weights or reps.

Tuesday Jan 25 #

3 PM

Easy run 1:25:00 [1] 15.8 km (5:23 / km) +105m 5:12 / km
slept:8.0 shoes: Saucony Endorphine Shift

Another good night sleep.

10min prehab.

Drills + Easy 63' + 6 x strides.

Better today but legs (calfs and quads) still a bit stiff. No pains or niggles though and the run was fine. Felt pretty smooth the second half and strides weren't too shabby. Especially the last ones.

Monday Jan 24 #

7 AM

Strength - legs and core 20:00 [0]

The regular strength session #1
3 PM

Easy run 1:22:00 [1] 15.6 km (5:15 / km) +113m 5:04 / km
slept:8.0 shoes: Salming Greyhound

Good night sleep

10min prehab

Drills + 60'easy + 6 x strides.

Legs were tired and sluggish - as was to be expected after yesterdays session. But no pain or niggles - just fatigue and general stiffnes (especially calfs and quads). Got better during the run and strides weren't too bad.

Sunday Jan 23 #

10 AM

Alternating 1:36:00 [4] 21.5 km (4:28 / km) +203m 4:16 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue

Another really good night sleep where I woke up before the alarm.

10min prehab

Drills + 20mins easy + alternating avg. 3:14/3:45min km (1000m/600m) + 20mins easy.

Eventually I decided to do this session on the treadmill as I wanted to have 100% control of the environment and do whatever I could do make sure I got a good session. Wanted that confidence boost ahead of next weekend. Used the same treadmill as I did for the 400m a couple of weeks back as I know that one and that the speed correlates well to actual speed outside. So drills and easy to gym, then additional 5mins before doing the alternation. All done with 1% incline. Started with 3:15 pace, but moved up to 3:14 as I felt really good. Stayed with that pace until the last fast segment where I did 3:12 pace. Felt good from the moment I left the house today. Both mentally and physically and knew I would nail the session. Sometimes you just know. The first two fast 1000m felt "easy" but then it got harder and I could feel it by the end. But - in a good way. I could still have pushed even harder and it felt so different from 2 weeks ago. Yes - it was on the treadmill but still, legs were compltely different. And same with the mindset. A confidence boost and probably the best alternating session I've ever done. Good sunday. No pains or niggles, super fresh legs.

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