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Training Log Archive: RuariCottier

In the 7 days ending Jun 9:

activity # timemileskm+m
  Mountain Biking2 1:24:46 14.3(10.1/h) 23.01(16.3/h) 244
  Running2 56:06 7.52(7:27) 12.11(4:38) 146
  S+C1 35:00
  Total5 2:55:52 21.82 35.12 390

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Friday Jun 7 #

12 PM

S+C (Gym) 35:00 [2]

Didn’t have much time but managed to get a decent workout in, mainly focusing on legs in running strength exercises.
3x10 each leg, single leg Glute bridge 7kg
2x10 each leg, Bulgarian split squat 14kg
2x10 each leg, step ups 14kg
3x5 deep squat to calf raise 20kg + smith
Good session and legs didn’t hurt to bad at the end so should be good for a run tonight.
5 PM

Running intervals 37:15 [4] 8.05 km (4:38 / km) +77m 4:25 / km
ahr:172 max:193 shoes: Mizuno Wave Rider 27

Doing an easier interval session today just to feel out the legs after letting them recover the last week. Trying out a HRM for the first time and didn’t cause me any issues other than feeling a bit weird. The new shoes also didn’t give me any issues which is great. Session was good:
1km WU
5*3mins (3:45/km) + 1.5mins recovery
2.5km CD
Legs felt good throughout the reps and was able to put on some good speed. Second rep was much slower but still not ‘slow’ due to a massive headwind the entire way but still kept it under 4:00/km. Nice negative split aswell in the last few reps.
3:41, 3:51, 3:45, 3:44, 3:36

Wednesday Jun 5 #

5 PM

Running (Easy-ish) 18:51 [3] 4.06 km (4:38 / km) +69m 4:16 / km
ahr:157 max:175 shoes: Mizuno Wave Rider 27

Trying out the legs on a run, felt fine but didn’t push it distance wise. Went off a bit to fast and the legs were aching slightly. Trying out the new shoes today, mizuno wave rider 27, and were fine for the first bit but the outside of my left foot started to hurt, not particularly worried about it, it’ll just be the insoles haven’t bedded in or I just need to get used to them.

Tuesday Jun 4 #

3 PM

Mountain Biking long 1:09:46 [3] 19.01 km (16.3 kph) +244m
ahr:141 max:167

Easy ride to Connel and back, had to go anyway for TBE vaccine for Sweden so decided to cycle. Just getting the legs turning over and moving without over straining them. Legs feeling at least a bit better than the weekend.

Monday Jun 3 #

Mountain Biking 15:00 [2] 4.0 km (16.0 kph)

Some random cycling throughout the day doing a couple of errands. Just keeping the legs moving throughout the day.

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