Training Log Archive: RunarSIn the 7 days ending Feb 19, 2022:
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Saturday Feb 19, 2022 #
12 PM
Moderate run 2:39:00 [3] 35.1 km (4:32 / km) +455m 4:15 / km
slept:8.5 shoes: Hooka Speedgoat Evo
Really good night sleep.
10min prehab.
Hip and groin felt a lot better - still feel something but as soon as I got warm it disappeared. Did not bother me at all during the run. And felt fine in the afternoon evening.
2h moderate, the rest easy. Happy with that, good conditions and a solid session. Feeling positive about racing next weekend as long as conditions are good. No other pains or niggles. Legs pretty fresh from the start.
10min prehab.
Hip and groin felt a lot better - still feel something but as soon as I got warm it disappeared. Did not bother me at all during the run. And felt fine in the afternoon evening.
2h moderate, the rest easy. Happy with that, good conditions and a solid session. Feeling positive about racing next weekend as long as conditions are good. No other pains or niggles. Legs pretty fresh from the start.
Friday Feb 18, 2022 #
8 AM
Long/specific run 1:40:00 [2] 17.9 km (5:35 / km) +565m 4:50 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey
Good night sleep.
10min prehab
Drills + 90' specific.
Slow going due to massive amount of mud and clay. Shit conditions to be honest. Forgot about watch and just ran based on effort. Should have known and picked a different route. Groin and hips sore after.
10min prehab
Drills + 90' specific.
Slow going due to massive amount of mud and clay. Shit conditions to be honest. Forgot about watch and just ran based on effort. Should have known and picked a different route. Groin and hips sore after.
6 PM
Strength - legs and core 25:00 [0]
Regular styrength session + added a couple of specific exercises for hip/groin (elastic band exercises I've been give by fysio when I've had similar soreness).
Thursday Feb 17, 2022 #
9 AM
Easy run 1:20:00 [1] 14.3 km (5:36 / km) +197m 5:14 / km
slept:8.5 shoes: Saucony Endorphine Shift
Very good night sleep.
10mins prehab
Drills + easy 60' + Strides.
Very easy with Laura. Legs felt fine and the niggle I've been feeling was only there in the very beginning. No other pains or niggles and strides felt pretty fast!
10mins prehab
Drills + easy 60' + Strides.
Very easy with Laura. Legs felt fine and the niggle I've been feeling was only there in the very beginning. No other pains or niggles and strides felt pretty fast!
Wednesday Feb 16, 2022 #
9 AM
Uphill Tempo 1:20:00 [4] 14.0 km (5:43 / km) +830m 4:24 / km
slept:8.5 shoes: Saucony Endorphine Pro - Blue
Very good night sleep!
10min prehab
Drills on the way to gym.
Uphill session on the treadmill:
15min easy @ 4% incline, 10>12km/h pace - avg. 11km/h
10mins @ 10% incline, 11>10.9km/h
3mins @ 4% incline, 12km/h
10mins @ 10% incline, 10.9>10.4km/h - avg. 10.6km/h
3mins @ 4% incline, 11.5km/h
10mins @ 10% incline, 10.6km/h
15min easy @ 4% incline, 11.5km/h.
Ouch! Misjuged that a bit from the start - for two reasons:
1. 10mins is longer than 6mins......Pace for the 6min intervals last week doesn't really correspond to the pace for a 10min interval.
2. My legs were not as fresh/good as last week.
Lesson learned. Again. Dial back a bit on the first interval and then increase pace if I feel good. The second 10min interval was not great. Even after the first 10min feeling a bit too hard, I only adjusted the pace a little bit - which was too little. So kept having to slow down. The last one was much better and I kept a constant pace throughout, finishing feeling not too fucked. But overall the session ended up being slightly harder that it should be. Will adjust next time - easing into things. Apart from that. it all went well. Still a bit of stiffness in the inside of thighs and my left quad, but it loosened quite quickly and felt fine after the run.
10min prehab
Drills on the way to gym.
Uphill session on the treadmill:
15min easy @ 4% incline, 10>12km/h pace - avg. 11km/h
10mins @ 10% incline, 11>10.9km/h
3mins @ 4% incline, 12km/h
10mins @ 10% incline, 10.9>10.4km/h - avg. 10.6km/h
3mins @ 4% incline, 11.5km/h
10mins @ 10% incline, 10.6km/h
15min easy @ 4% incline, 11.5km/h.
Ouch! Misjuged that a bit from the start - for two reasons:
1. 10mins is longer than 6mins......Pace for the 6min intervals last week doesn't really correspond to the pace for a 10min interval.
2. My legs were not as fresh/good as last week.
Lesson learned. Again. Dial back a bit on the first interval and then increase pace if I feel good. The second 10min interval was not great. Even after the first 10min feeling a bit too hard, I only adjusted the pace a little bit - which was too little. So kept having to slow down. The last one was much better and I kept a constant pace throughout, finishing feeling not too fucked. But overall the session ended up being slightly harder that it should be. Will adjust next time - easing into things. Apart from that. it all went well. Still a bit of stiffness in the inside of thighs and my left quad, but it loosened quite quickly and felt fine after the run.
11 AM
Strength - upper body 30:00 [0]
Did the strength session directly after the treadmill uphill session (with a 10min break to change clothes, drink and eat a protein bar). Reasonining being it's an upper body session so don't really need rested legs to the strength work. Let me know if you disagree and want me to space out the session like I do with the leg strength sessions.
Tuesday Feb 15, 2022 #
9 AM
Easy run 1:17:00 [1] 15.6 km (4:56 / km) +122m 4:45 / km
slept:8.0 shoes: Saucony Endorphine Shift
Good night sleep!
10min prehab.
Drills + 30' easy, 10 x diagonals, 27' easy.
Legs a bit sore and sluggishg - stiff inside of thighs and that little bit of niggling. Not bothering me while running but can feel it. Better after the run to be honest. Diagonals went fairly well, despite the muddy football field.....
10min prehab.
Drills + 30' easy, 10 x diagonals, 27' easy.
Legs a bit sore and sluggishg - stiff inside of thighs and that little bit of niggling. Not bothering me while running but can feel it. Better after the run to be honest. Diagonals went fairly well, despite the muddy football field.....
Monday Feb 14, 2022 #
7 AM
Strength - legs and core 20:00 [0]
The usual workout. Legs feel pretty decent - even after 30k moderate yesterday. Slept really well - feel good today.
4 PM
Long/specific run 1:42:00 [2] 20.0 km (5:06 / km) +404m 4:38 / km
slept:8.0 shoes: Inov8 X-talon
Back home - good night sleep.
10min prehab
Drills + 1h30' on the trails
Muddy as fuck. Been raining a lot lately so conditions were "varied"..... Some sections still decent, whilst other were really muddy. Picked a different route than last time to be closer to the goal vert - and to avoid some of the muddiest areas. Worked out pretty well, and kept a decent pace throughout. Legs a bit tired from the moderate run and inside of thigh a bit "niggly". But the usual one and not really worried. Doesn't really bother me while running and expect it to be fine again tomorrow. No other niggles or pains.
10min prehab
Drills + 1h30' on the trails
Muddy as fuck. Been raining a lot lately so conditions were "varied"..... Some sections still decent, whilst other were really muddy. Picked a different route than last time to be closer to the goal vert - and to avoid some of the muddiest areas. Worked out pretty well, and kept a decent pace throughout. Legs a bit tired from the moderate run and inside of thigh a bit "niggly". But the usual one and not really worried. Doesn't really bother me while running and expect it to be fine again tomorrow. No other niggles or pains.
Sunday Feb 13, 2022 #
2 PM
Moderate run 2:05:00 [3] 31.3 km (4:00 / km) +253m 3:50 / km
slept:5.0 shoes: Saucony Endorphine Pro - Blue
Horrible nighth sleep - kept waking up thinking I had overslept (had to get up 4am to catch flight).
10min prehab
Drills + 1h54' Moderate, avg 3:48 pace
Was hard to get ou but once I got going I actually felt pretty good, but I was surprised to see the avg pace halfway in. Felt very comfortable and thought I'd be running closer to 4min pace. Conditions were awful as well - with strong winds and rain. But still enjoyed it..... Like suffering too much hahaha. No pains or niggles and a good session. Early night tonight....
10min prehab
Drills + 1h54' Moderate, avg 3:48 pace
Was hard to get ou but once I got going I actually felt pretty good, but I was surprised to see the avg pace halfway in. Felt very comfortable and thought I'd be running closer to 4min pace. Conditions were awful as well - with strong winds and rain. But still enjoyed it..... Like suffering too much hahaha. No pains or niggles and a good session. Early night tonight....