Training Log Archive: OJIn the 7 days ending Nov 29, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Nov 29, 2015 #
7 AM
Running 2:06:10 25.15 km (5:01 / km) +639m 4:27 / km
slept:8.0
Out early in some nasty weather to have a crack at a londer run. Picked Sheffield Round route due to multiple bail-out options. Ran two sections at highter effort: up Porter and from Beauchief to the top of Graves. Niggles were niggling at about an hour and I considered pulling the plug, but the uphill through Beauchief helped the glut/hamstring to settle and it was fine from there. Took a wrong turn in Gleadless and ended up lost, which took the wind out of my sails and from there I just stumbled home via a couple of doglegs trying to work out where I was. Energy levels were OK considering this is the longest I have run in almost 3 months, but wouldn't have wanted to go much further.
C • Route 10
Saturday Nov 28, 2015 #
11 AM
Running 55:11 8.68 km (6:22 / km) +324m 5:22 / km
Control collecting after club champs then ran up to Ringinglow, lap of Redmires. This felt like a lot of time and effort for minimal training, but the cold and wet drove me into the pub before I could make myself extend. Oh well.
7 PM
Yoga 10:00 [1]
Friday Nov 27, 2015 #
7 AM
Running 40:22 [2] 8.06 km (5:00 / km) +129m 4:38 / km
slept:8.5
IW.
7 PM
Climbing 1:00:00 [1]
Thursday Nov 26, 2015 #
12 PM
Running 1:12:08 13.44 km (5:22 / km) +251m 4:55 / km
slept:8.5
Felt like the first 'proper' run for ages. Over to Rivelin for a tentative 8x90/30 then once up the Coppice Track. Slow for the the effort on coppice (5.08), unsurprisingly, but it's a start. Bum behaved itself, but hip flexor stiff on the way back down the hill. Legs now tired in a satisfying way. Ahhhh.
7 PM
Yoga 10:00 [1]
Wednesday Nov 25, 2015 #
10 AM
Running 54:01 [2] 11.19 km (4:50 / km) +218m 4:24 / km
slept:9.0
Nice and cruisey up to Graves, back via Beauchief and Hutcliffe. Niggles feeling pretty solid. Good to get a daytime run from home in the sunshine for a change.
Tuesday Nov 24, 2015 #
7 AM
Cycling 30:00 [1]
12 PM
Running 44:00 9.0 km (4:53 / km) +200m 4:24 / km
An attempt to build something a bit more structured into my training after a month of building back up on a diet of steady running. Short set of drills (minus the sprints) then 3xBlake St running hard but not max. 57, 55, 54. Thought about carrying on to five, but saw sense and called it a day to see what the impact is on my hamstring. The idea of doing hills was that it is the striding out that is causing most of the issues at the moment, and uphill reduces the stride but keeps the effort high. It should also build my glut strength back up. The hammy was a bit sore for the drills and the downhill running at the end of the 50 mins but fine for the three reps. Hoping to build faster effots up over the next few weeks.
Running Drills 6:00 [3] 0.5 km (12:00 / km)
7 PM
Yoga 10:00 [1]
Monday Nov 23, 2015 #
7 AM
Running 36:02 [2] 7.5 km (4:48 / km)
slept:8.5
IW with a few add-ons. Lovely crisp morning with a pink sky. Back grumbling but at a low level and hip OK.
6 PM
Running 18:00 [3] 3.6 km (5:00 / km) +90m 4:27 / km
HFW.
9 PM
Yoga 10:00 [1]