Training Log Archive: fluceluce

Quick one in the last of the light. Blasted down to wilkos to pick up a baking tray - got there just as it was starting to shut... then along Manchester road and back up heros hill (1km, 135m climb) in 8:15. Haha its so steep my garmin thought I was stood still for 25seconds of it! Will have to start doing reps up it again soon. Or maybe devise a route with heros, long lane and coppice track/lodge lane...

C • Heroes 5

Unplanned rest day - it was all going so well until shots were enforced.....I really can't do spirits!

Human Metabolism Xmas party

Gym with Becky

William Hills - new route! Ran with Rachael, good to have some company and we chatted all the way, not that we were slacking :-)

Run home from NGH via the gym. Legs heavy

New S&C.

Arms set with a bit of legs to finish.
3x15 reps of:
Internal(10)/Exernal (5)rotations
Cable chest press(15)
Oblique rotations(20)
Cable rows(15)

Then 3x15 Adductor/Abductor isolation (33 R ad, 27 L ad)
and 2x7 single leg Romainian deadlifts(2) to finish

Toe not sore :-)

Run to track

wu/d, drills etc

Track. Took it steady concentrating on form, running on the grass as the track was icey.

4x4mins, 2:20 recovery.

Very consistant until my form went a bit in the last one so slowed down.

1)1060m
2)1040m
3)1060m
4)997m

Followed by loads of stretching!

Sports massage, hip was locked again, no wonder my toe was getting no better/more sore - more flexible than I think I've ever been afterwards! Well and truly straightened out - now fingers crossed it stays that way.