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Training Log Archive: Aky04

In the 7 days ending May 26:

activity # timemileskm+m
  Run10 9:19:20 62.5(8:57) 100.59(5:34) 2846
  S&C2 1:30:00
  Total12 10:49:20 62.5 100.59 2846
averages - sleep:7.6

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Sunday May 26 #

3 PM

Run (Trail) 52:43 [2] 9.63 km (5:28 / km) +288m 4:46 / km
slept:9.5 shoes: Terrax 260 O

Went to bed at 12:30, took 20 or so minutes to fall asleep. Slept through solidly to 10.

Porridge and berries with 2 cups of coffee for breakfast. Rainy in the morning so waited for this to pass.

Trail loop over the moor, left hip was much better today, range of movement felt a little reduced but no pain in the hip. Felt much stronger today. Kept it nice and easy.

Protein shake, 2 bananas an apple. Pasta and mixed veg for lunch.

Thunderstorm rolled through the town, waited for this to pass before heading out for the second run.

Chicken stir fry for tea.
8 PM

Run (Road) 34:36 [2] 6.75 km (5:08 / km) +148m 4:37 / km
shoes: Puma Deviate Nitro

Road loop round the town, feeling good. Rolling along nicely. Pep in my stride
10 PM

S&C 45:00 [2]

2 x 12 Side Steps with Band
2 x 12 Squat Sidesteps with Band
2 x 10 each leg Single leg squat (15kg in one hand) - Strong again today
2 x 30s Ball Leg squats - Slow and controlled
6 Jump (3 sec reception hold)
6 each leg Jump and 1 leg landing
2x 10L/10R Bulgarian split squat w 15kg in each hand - Strong on this as well
2 x 8 Push Press 8kg in each hand
2 x 6 each leg Feet elevated single leg hip thrust
2 x 10 SL Calf Raise - 8kg dumbell in one hand, good on this one
2 x 10 Sit to Stand CR - 15kg in each hand

Think I have adapted to the increased weight now, think I should up it or increase my sets to 3

Saturday May 25 #

2 PM

Run 1:19:54 [2] 15.27 km (5:14 / km) +337m 4:43 / km
slept:9.5

Bed by 12:30, fell asleep quickly and slept soundly through to 10am. No alarm this morning and feeling much more rested.

1 cup of coffee with porridge and berries. Just chilled out in the morning.

Got out for my run later than planned at 2. Left hip was a bit clunky and painful today, loosened up after a few minutes but would kinda lock up again when I stopped running. Did 6 stair drills, good on these. Feet felt fast.

After 40 or so minutes I started to flag, pace wasn't difficult just no pep and was slogging along. Climb back up the the flat was difficult, no power in the legs. Didn't do the strides as a result, just glad to get back to the flat.

Maybe left it too late after eating/ low on fluids as was feeling strong in the first section of the run.

Protein shake, 2 bananas.

Chicken stir fry for tea

Friday May 24 #

2 PM

Run (LT Hills) 1:26:50 [4] 16.93 km (5:08 / km) +735m 4:13 / km
slept:9.5

Went to bed at 11, feel asleep straight away and slept through to my alarm. Feeling much better on waking up.

2 cups of coffee and porridge with berries for breakfast. WFH today.

Not overly psyched for the session, but knew I would work into it. Felt okay on the warmup. Headwind on the climb today.

Reps of 10:12, 10:16, 9:58, happy with the session. Think I nailed the 7/10 effort for it. Best I have felt on the steeper sections of the climb.

20 min loop back to the flat. Protein shake, 2 bananas. Rice, mixed veg and cheese for lunch.

Relaxing evening watching TV and reading.

Pasta, ham cheese and veg for tea.
9 PM

S&C 45:00 [3]

2 x 12 Side Steps with Band
2 x 12 Squat Sidesteps with Band
2 x 10 each leg Single leg squat (15kg in one hand) - Strong and stable today
2 x 30s Ball Leg squats - Slow and controlled
6 Jump (3 sec reception hold)
6 each leg Jump and 1 leg landing
2x 10L/10R Bulgarian split squat w 15kg in each hand - Strong on this as well
2 x 8 Push Press 8kg in each hand
2 x 6 each leg Feet elevated single leg hip thrust
2 x 10 SL Calf Raise - 8kg dumbell in one hand, strong on this today
2 x 10 Sit to Stand CR - 15kg in each hand

Felt strong and controlled today, happy to be getting back into my routine after this week. Feeling the lack of S&C might be a factor to why my hip is a tad sore atm

Thursday May 23 #

3 PM

Run (Road) 57:09 [2] 11.61 km (4:55 / km) +183m 4:34 / km
slept:5.5 shoes: ON Cloudsurfer

Bed at 3, fell asleep straight away and slept through to my alarm at 8:30. I was really tired this morning. Long days and short nights caught up with me for sure.

2 coffees and a protein shake for breakfast ( the breakfast food had been packed away )

Stopped off at maccies on the way back and got a flat white and breakfast bun. Home by 12:30.

Caught up with Jess and then had a little doze for 30 minutes. Still really tired so had another coffee.

Did the road addingham loop, wanted an easy route I could just trot along on. Left hip a little tight initially but loosened off after 2-3km. Felt quite good surprisingly, moving along nicely and the pace felt quite easy.

Protein shake, 2 bananas. Rice and mixed veg after.

Second run out after work.

Pasta, sweetcorn and tuna for tea
8 PM

Run (Road) 30:15 [1] 5.45 km (5:33 / km) +99m 5:05 / km
shoes: ON Cloudsurfer

Easy loop round the town after work, wasn't feeling getting out the door as tired after the week. But enjoyed it when i was out. Did 6 stair drills, bit slower on these I reckon. Did 4 strides, decent pace on these.

Wednesday May 22 #

7 AM

Run (Trail) 1:02:14 [3] 9.91 km (6:17 / km) +242m 5:36 / km
slept:5.0

Went to bed around 1, fell asleep quickly and slept through soundly till my alarm at 6:30.

Had a coffee and a banana and headed out with James for an easy trail run. Tired as you would expect this morning. Wet and breezy morning. Legs felt better today however, moving much better of the technical trails.

Much less start stopping which I think meant I was moving better. My left hip was a bit sore to start with but faded in the run. Did 4 strides and my left hip was a bit tight when doing these. Felt good otherwise though.

Coffee, bowl of cereal, 2 bananas, toast and butter for breakfast.

Left hip was a bit sore throughout the day, maybe a 2/10 on the pain scale when stepping up stairs with my left foot.

Full day of presentations today, I had my 30 minute slot which went well.
Buffet lunch, made sure to load up on food.

Presentations finished at 4 and we went bouldering as a team. I haven't bouldered in 5-6 months now, definitely lost some strength and endurance. My forearms got pumped much quicker. Managed to do some V5 routes though.

Collection of pizzas for tea, last night of the conference. Was up to 3am chatting with the team. I am probably more boring these days without drinking but happy with that.

Tuesday May 21 #

7 AM

Run (Trail ) 50:04 [2] 6.47 km (7:44 / km) +290m 6:19 / km
slept:5.5

Took me a bit to fall asleep, brain was quite active after the evening. Woke up at 6:30 to get a morning run it with James & Fergal. Coffee and banana before heading out

Ran out over the roaches, technical trail underfoot and we did a few scramble sections/ stopping to check we were on the right path. Either due to the early start or it was 2nd day doms but was a bit leggy, didn't feel that fluid over the terrain. Still enjoyable though.

2 bananas, bowl of cereal, 2 croissants and another coffee for breakfast. Morning listening to presentations. Buffet lunch, made sure to load up on food.
Presentations for the rest of the day.

2nd run out with some of the team.

BBQ for tea, 4 burgers, 5 sausages, chicken and lamb kababs with salad.

Another late night up with the team.

5 PM

Run (Trail) 42:36 [2] 6.23 km (6:50 / km) +206m 5:52 / km

2nd run out with some of the team, just did the morning route the other way round. Quite a bit of stopping to regroup, some of the lads were racing a bit over the techy terrain. Got involved a little bit but left them to it after a bit. Legs felt better on this run. Pop was back into my stride and I was more fluid over the rocks.

Monday May 20 #

12 PM

Run (Trail) 1:02:59 [3] 12.34 km (5:06 / km) +318m 4:31 / km
slept:8.5

Went to bed at 11:30, getting sleepy after waking up early. Got to sleep straight away and slept through soundly till my alarm.

Porridge with berries for breakfast, WFH today. Busy day getting things wrapped up in anticipation for the sales conference.

Body felt good today, no real soreness or doms to speak of. Felt strong on the climbs and moving nicely on the flat and descents. Enjoyed that run.

Protein shake, 2 bananas and an apple after. Rice with mixed veg for lunch.
Had a pint of custard before I was picked up for the sales con.

2 1/2 journey down to the Roaches Hall in the peak district. Vegetable curry with potatoes for tea. Up to 12:30 socialising and catching up with people.

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