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Training Log Archive: Lottierun

In the 7 days ending Jun 8:

activity # timemileskm+m
  Run7 6:16:08 44.84(8:23) 72.16(5:13)
  Cross trainer3 2:15:00
  S&C4 50:00
  Stretching6 45:00
  Total14 10:06:08 44.84 72.16
averages - sleep:7.9

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Saturday Jun 8 #

10 AM

Stretching 5:00 [1]

lliopsias 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

Run (Trail/road) 1:30:00 [2] 10.9 mi (8:15 / mi)
slept:8.5 shoes: Nike Pegasus white

Easy run on flat trail mostly along the river. Slept really well and felt good. Really enjoyed this run, felt like I wasn’t breathing at all, just floating along with no effort. Had 2 slices of toast for breakfast first- one with peanut butter the other with jam, half a grapefruit, plus coffee. Recovery drink afterwards. Lunch was pasta pesto and cherry tomatoes in the afternoon had some grapes and strawberries. Dinner was a large grilled aubergine and mozzarella sandwich that Francesca brought back from Italy. Her mum had made it plus chips from the fish and chip shop.
12 PM

S&C 10:00 [3]

sartorius side kicks with band
hockey ball glute release
foam roller back
Glute bridges 2 x 5 x 10” each side
Hamstring bridges 2 x 5 x 10” each side
Reverse plank 1’
Press ups 2 x 8
Swiss ball alphabets 2 x 30”
Plus extra stretching - down dog, adductors

Made pasta switch fresh tomatoes, hazelnuts and tomato pesto for lunch. Afternoon snack some strawberries and a crumpet with butter.

Friday Jun 7 #

7 AM

Stretching 10:00 [1]
slept:6.5

lliopsias 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

Run (grass) 30:00 [2] 3.43 mi (8:45 / mi)
shoes: Pegasus purple

drills, easy run, stride outs. slept well until around 4am when i woke up and couldnt stop thinking about all the things i need to sort out at work. got back to sleep around 5 then alarm was at 6...

had banana and coffee before run and felt like i had plenty of energy. legs a little tired but ok. stride outs felt good. recover drink after and breakfast was porridge with banana and nutella.
6 PM

Cross trainer (Cyber arc) 45:00 [3]

10’ at 4% gradient, resistance 20, SPM at 145-155, then did 1’ hard every 5 mins at 30 resistance and keeping SPM to 155-165, 10’ easy cool down. This worked better in terms of settings I think to ensure I was working hard enough on the intervals. Enjoyed the session and felt energised but like I had a harder workout. Was tired after a day at work and an unexpected life admin bit to sort out around my car MOT which was a bit stressful. Lunch was kale two slices of toast and two poached eggs. Had a protein smoothie in the afternoon. Dinner after the session was, the other large portion of lasagne and rocket salad. Had a small tea first with a few crisps and roasted nuts and olives.

Thursday Jun 6 #

4 PM

Stretching 10:00 [1]

lliopsias 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
sartorius side kicks with band
hockey ball glute release
foam roller back

Run (trail/grass/road) 1:16:08 [2] 9.19 mi (8:17 / mi)
slept:10.0 shoes: Nike Pegasus white

easy run. after first 5 mins i accidentally scared a small deer on a trail in the woods and it panicked and kept trying to hurl itself through a wire fence and then got stuck. i stopped to try to help it through but it was screaming and panicking and so stuck. i didn't have my phone on me so ran as fast as i could back up the hill to the car to get it and call the wardens, but when i and they got back it had somehow freed itself. i ran an extra 5 mins or so in the whole thing but didn't start my watch. Also was definitely not easy effort for that second 5 minutes! then i felt quite drained and tired later into the run, especially the final part coming uphill into the wind. otherwise fine and leg was fine.

slept really well, and woke up refreshed. had a relaxing morning and my only task was the dentist checkup in the afternoon. had wheatabix with granola for breakfast, lunch was leftover couscous and vegetables then some chees pieces and grapes, plus half a grapefruit. had a banana before the run and recovery drink afterwards.
6 PM

S&C 10:00 [3]

reverse plank 1'
hamstring bridges 2 x 5 x 10" each side
glute bridges 2 x 5 x 10"

dinner was portion of homemade tomato lasagne and a large portion of rocket leaf. then had some extra wheatabix and granola before bed as felt a bit hungry.

Wednesday Jun 5 #

6 AM

Stretching 5:00 [1]

lliopsias 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
7 AM

Run (Grass) 30:00 [2] 3.52 mi (8:31 / mi)
slept:7.5 shoes: Nike Pegasus white

Drills, easy run, stride outs. Felt a bit tired this morning but generally had slept well. Had coffee a banana and a biscuit before the run. Recovery drink and pastel de nata after run. Had an apple and another pastry once at the office had a long drive to the Newbury office in bad traffic so it was a bit tiring and today was a busy and emotionally draining day at work although not stressful as such. It was a training session for most of the day, which was actually quite fun but just required a lot of, input from us and then I had my appraisal in the afternoon.

The appraisal went well and it was a good opportunity to talk about the worklife balance and potential adjustments that can be made to hopefully take away some of the pressure on me so it was generally positive. For lunch I had a large portion of pasta with avocado and a tomato pesto. Plus a protein smoothie in the afternoon.
6 PM

S&C 10:00 [2]

Box jumps 3 x 4 x 24”
Glute bridges 2 x 5 x 10” holds

Cross trainer (Cyber arc) 45:00 [3]

10 minutes warmup at 5% gradient and 18 resistance keeping stride per minute to 145 - 155. Then 12 x 1min at 28 resistance keeping SPM to.150-160 with 1min float. 10 mins cool down as warm up.

Drive home from work was long and so felt generally pretty exhausted at the end of the day but actually as soon as I got to the gym I felt quite good and had plenty of energy for the session perhaps having something a bit new helped. I think I still need to experiment with finding the right resistance and session to get, the heart rate in the right place for a threshold type effort. The harder efforts felt harder and I was certainly working harder but my heart rate didn’t seem to be too high until right near the end of each rep and again a bit more towards the end of the session, perhaps I need to play around with shorter recoveries. Wondering if it would also be worth getting a heart rate monitor chest strap.

Dinner was couscous with roasted Mediterranean vegetables followed by some strawberries-my mum came round to cook.

Tuesday Jun 4 #

6 AM

Stretching 5:00 [1]
slept:7.0

lliopsias 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

Run (Grass/trail) 40:00 [2] 4.68 mi (8:33 / mi)
shoes: Pegasus purple

Drills, easy run, stride outs.
Felt a lot better than yesterday, drills and stride outs felt good, quick and coordinated. Slept well, had coffee, 1/2 banana and a plain biscuit with jam before run. Recovery drink after. Breakfast was overnight oats with nuts, strawberries yoghurt, and dried fruit. For lunch I had couscous with avocado and tomatoes plus an apple. Protein smoothie in the afternoon. Dinner was a very large plate of pasta with vegetarian Bolognese.

Monday Jun 3 #

6 AM

S&C 20:00 [3]
slept:7.0

lliopsias 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”
Russian twists 2 x 12
swiss ball alphabets 2 x30"

Run (road/trail) 30:00 [2] 3.36 mi (8:56 / mi)
shoes: Pegasus purple

easy run. felt very tired this morning as woken up at 5 by Francesca's alarm and couldn't get back to sleep so gave up and had a coffee and banana. legs a bit tired after yesterday but generally just trudged through this. drills were ok and first couple of stride outs were sluggish then the rest were better but not as speedy and easy feeling as on saturday. recovery drink after run then breakfast was 2 x wheatabix and granola. mid-morning snack (WFH) of carrot and peanut butter. lunch was noodles, kale, hazelnuts and tofu in soy sauce then some watermelon. mid-afternoon had protein smoothie but left a bit so i didn't feel too full pre-training. work was really boring and non-stressful today.
5 PM

Cross trainer (cybex arc) 45:00 [3]

did 10 mins warm-up then tried one of the interval programs but it seemed really high resistance so it was impossible to run, more like a hill walk, so played around trying a few different interval programs, but struggled to get it right. i was working reasonably hard on some of the hard parts- i was on "level 1" and the resistance was through the roof. if i lowered the resistance hoping the whole set program would just be "easier" it didn't seem to work and just stayed where i had put it... A sprints coach who uses the machine a lot says there should be a way to input weight, height etc so it is more relevant to me, but he would suggest just manually controlling intervals so going from an easier resistance to a harder one for a minute or two so will try that in a more structured way next time if i can't get a decent program.
Dinner was poached eggs with loads of spinach and onion and 2 slices of toast.

Sunday Jun 2 #

9 AM

Stretching 10:00 [1]
slept:9.0

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
10 AM

Run (Trail) 1:20:00 [3] 9.76 mi (8:12 / mi)
shoes: Nike Pegasus white

Steady run along the river. Felt really good and smooth and didn’t think about my injury at all. The first 30 mins were slow as I tried to take a footpath I hadn’t for a while and it was too overgrown to get through at a certain point but after that I picked up the pace and felt strong. It was suddenly quite hot today compared to recently but coped ok and route I chose was mostly in shade. Had 2 slices of toast one with peanut butter the other with jam before the run and recovery drink after. Then brunch of avocado and poached eggs on toast with tomatoes. Had slept well and felt rested.

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