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Training Log Archive: timmeo

In the 7 days ending Jan 19:

activity # timemileskm+m
  Run4 3:00:46 20.51(8:49) 33.01(5:29) 650
  Cycle MTB1 1:15:00 12.37(6:04) 19.9(3:46) 180
  Strength3 1:00:00
  Total6 5:15:46 32.88 52.91 830

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Sunday Jan 19 #

Cycle MTB (Chilterns) 1:15:00 [2] 19.9 km (3:46 / km) +180m 3:36 / km
ahr:114 max:144 shoes: MTB Boardman Comp HT 650b

Saturday Jan 18 #

Run race (Surrey Hills) 1:12:19 [4] 12.32 km (5:52 / km) +520m 4:51 / km
ahr:161 max:181 shoes: Innov8 Mudclaw 300

Box Hill Fell Race

Good test for my knee. Hamstrings felt good striding up the stairs after the start, but started too far back so was held up quite a bit on all the single track downhills in the first third. Lost a bit of 'race' adrenaline after all the early climbs to the road crossing and eased a bit in the middle. At the far end got in a pack of 3 Serpentine runners which made a good race to the end. Exhausted but no problems at the end even going hard down the steps.

7mins slower than my last BHFR, half of that was to the first road crossing. Only a couple of mins down on SC so not too bad.

91/270

Run warm up/down (Surrey Hills) 11:00 [2] 1.8 km (6:07 / km)
shoes: Innov8 Mudclaw 300

Run to/from car/pub/stepping stones

Friday Jan 17 #

Run (Wallingford) 32:00 [3] 6.09 km (5:15 / km) +40m 5:05 / km
ahr:143 max:153 shoes: Inov8 Parkclaw 275

Easy lunchtime run. Still a bit of swelling feeling in the knee ligament but no pain

Strength (Hip & Trunk) 20:00 [1]

Mobility and truck x2

Wednesday Jan 15 #

Run warm up/down (Wallingford) 20:35 [3] 3.55 km (5:48 / km) +40m 5:29 / km
ahr:142 shoes: Inov8 Trailroc 285 (Black)

Warm up/down and between intervals

Run intervals (Wallingford) 16:00 [4] 3.69 km (4:20 / km) +30m 4:10 / km
ahr:155 max:174 shoes: Inov8 Trailroc 285 (Black)

4 x 4' (hard) [2']

Intervals in the rain (and hail) on the (field edges beside) ridgeway. Feeling ok, trying to keep good form and not overstride which may have been some of the problem last weds

Tuesday Jan 14 #

Strength (Hip & Trunk) 20:00 [1]

Hips x2

Monday Jan 13 #

Note

Physio (TM)

Tight in my lower back which may stop nerves working well and tighten up everything in the chain on the RHS. Certainly helped loosen my hip when lying down and pulling heel to bum.

* Sit legs hanging, hands "V" into lower back between vertebrae and lean forward. Should feel burning nerve-y sensation. Also pinch skin and pull away
* Lunges - straight back leg, push down big toe, move hips fwd and back, arms in different positions. Lean forward don't use back

Run (Wallingford) 28:52 [3] 5.56 km (5:12 / km) +20m 5:06 / km
ahr:146 max:165 shoes: Inov8 Parkclaw 275

Lunchtime run out past the golf course. Feeling good after physio

Strength (Hip & Trunk) 20:00 [1]

Hips x 2

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