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Training Log Archive: Lottierun

In the 7 days ending Jun 1:

activity # timemileskm+m
  Run6 5:14:51 36.94(8:31) 59.45(5:18)
  Stretching5 52:00
  Cycle - turbo trainer2 50:00
  Cross trainer1 40:00 2.28(17:33) 3.67(10:54)
  S&C2 30:00
  Total14 8:06:51 39.22 63.12
averages - sleep:8.2

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Saturday Jun 1 #

9 AM

S&C 15:00 [2]

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
Reverse plank 1’
Glute bridge 2 x 5 x 10”
Hamstring bridge 2 x 5 x 10”
Press ups 2 x 8

Run (Grass/trail/road) 57:00 [2] 6.29 mi (9:04 / mi)
slept:8.0 shoes: Nike Pegasus white

Easy run, first 15 mins slowly with Francesca then a bit quicker. Felt super easy and smooth and had lots of energy. Drills and strides were good, felt snappy and coordinated. No tightness on the strides and felt still pretty quick.

Banana and coffee before run, recovery drink after.

Friday May 31 #

6 AM

Stretching 10:00 [1]
slept:6.25

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release

Cross trainer (Cyber arc) 40:00 [2] 2.28 mi (17:33 / mi)
shoes: Pegasus purple

Steady session- you can set resistance and incline and it will show you strides per minute and power in watts so you can increase cadence to a specific range etc if you want. I set resistance at 17 and if I got to 145-155 strides per kin or around 80-85 watts it was easy effort I’d say. It doesn’t feel like over striding and I looked at a few men on the other machines and I think it just mimics your running stride if you run naturally eg arms swinging at sides. The one man using the handles seems to be pulling his legs into overriding if that makes sense.

Slept ok but a bit lightly and woke up early before my alarm. Felt rested though and plenty of energy this morning. Banana before session and recovery drink after.

Had overnight oats with flaxseed, nuts, fruit for breakfast then lunch was noodles with miso, peanut butter, spring onions and tofu. Then an apple and a protein smoothie as afternoon snacks. Dinner was baja halloumi tacos we made with tomatoes, cabbage and onions.

Thursday May 30 #

11 AM

S&C 15:00 [2]
slept:11.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
Reverse plank 1’
Glute bridge 2 x 5 x 10”
Hamstring bridge 2 x 5 x 10”
12 PM

Cycle - turbo trainer 30:00 [2]

Steady spin. Legs felt good and lots of energy. Big bowl of cereal for breakfast with coffee.
Slept a lot and really well, woke up when I was ready and felt rested.
6 PM

Run (Trail/grass) 30:00 [2] 3.63 mi (8:16 / mi)
shoes: Nike Pegasus white

Easy run. Felt generally a bit tired so struggled a bit.
Noodles with miso, peanut butter, tofu, kale and spring onions for lunch then banana before run. Recovery drink afterwards then dinner homemade puttanesca sauce with pasta.

Wednesday May 29 #

7 AM

Stretching 10:00 [1]
slept:8.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
6 PM

Run (Trail/grass/road) 1:10:00 [2] 8.36 mi (8:22 / mi)
shoes: Nike Pegasus white

Easy run in park. Hilly and felt tired on the hills maybe just at the end of a day at work or cumulative stress. Had shredded wheat with sultanas for breakfast, lunch was large plate of homemade gnocchi with pesto then banana before run, recovery drink afterwards. Leg/hip felt ok though and enjoyed getting out and a change of scene mentally.

Tuesday May 28 #

7 AM

Stretching 7:00 [1]
slept:7.5

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
1 PM

Run (road/trail) 37:51 [2] 4.19 mi (9:02 / mi)
shoes: Nike Pegasus white

easy run "networking" with law firm.

Had hoped to run after work but got stuck on a late call with the US and was mentally tired when i got home and a bit depressed about that and general lifestyle issues as discussed by email.

Wheatabix x 2 with pecan nuts and sultanas for breakfast, protein smoothie mid-morning. lunch after run was farro (italian grain?) with mozzarella and beetroot, then an apple. Cheddar pieces and grapes late afternoon. Dinner was roasted potatoes, onion and stuffed large tomatoes (rice). later snack of crisp bread with nutella.

Monday May 27 #

9 AM

Stretching 15:00 [2]
slept:8.5

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Foam roll back
Sartorial side kicks
Hockey ball glute release
Reverse plank 1’
Glute bridge 2 x 5 x 10”
Hamstring bridge 2 x 5 x 10”
10 AM

Run (Grass/trail) 1:00:00 [2] 7.2 mi (8:20 / mi)
shoes: Pegasus purple

Easy run and drills. Again, absolutely no stiffness or soreness in my hip or leg so felt quite smooth running. Was quite tired today though as think I slept quite badly despite being in bed enough hours just felt like I wasn’t sleeping properly. Had banana and two biscuits with my coffee before the run and recovery drink afterwards. Was quite windy out to say some sections felt slow and hard work whereas other sections felt easier. Drills felt really good so I’m happy that I’m getting confidence back to do those and not worry about the impact and into the hip.
11 AM

Cycle - turbo trainer 20:00 [2]

Easy spin to cool down.

Sunday May 26 #

8 AM

Stretching 10:00 [3]
slept:8.0

Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Thoracic mobilisation exercises
SIJ mobilisation
Sartorius lunges 2 x 15 each side
Hockey ball glute release
11 AM

Run (Road) 1:00:00 [2] 7.27 mi (8:15 / mi)
shoes: Pegasus purple

Easy run. Pretty hot out but enjoyed the run along the seafront. Into the wind over half of the time. Absolutely no problem with my hip/leg so felt quite free and flowing. Had a bowl of Weetabix and nuts and sultanas before driving down to Brighton. Had recovery drink immediately afterwards and then went in the ceiling outdoor pool. I only managed 300 m because it was quite cold but felt quite refreshing after the run. Had a large veggie burger and chips afterwards.

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