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Training Log Archive: Zan

In the 7 days ending Feb 1, 2015:

activity	#	time	miles		km		+m
Running	9	6:43:50	45.15	(8:57)	72.66	(5:33)	1420
Core	3	40:00
Intervals	1	31:00	3.95	(7:51)	6.36	(4:53)	300
Stretching/rollering	1	15:00
Total	10	8:09:50	49.1		79.02		1720
[1-5]	9	7:54:50

1:40

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» now

Sunday Feb 1, 2015 #

Running (Ladybower, snow) 49:00 [3] 5.7 mi (8:36 / mi) +120m 8:04 / mi

Core 10:00 [3]

Note

2 theraband exercises.

Saturday Jan 31, 2015 #

Running (Wyming brook, snow) 1:40:00 [3] 10.8 mi (9:16 / mi) +300m 8:31 / mi

Note

Started 2 new hip stability theraband exercises.

Friday Jan 30, 2015 #

7 AM

Running (HGC, snow) 36:00 [3] 3.6 mi (10:00 / mi) +120m 9:04 / mi

Core 15:00 [3]

5 PM

Running 20:00 [3] 2.6 mi (7:42 / mi) +150m 6:31 / mi

Run from work to 2nd of 3 sessions to get back & SI joint aligned again. Wasn't planning on running but car is stuck in the snow. Hopefully only one more session required next week. Running on thick ice the whole way - thank god for yaktrax! Strength exercises start tomorrow.

Thursday Jan 29, 2015 #

Stretching/rollering 15:00 [0]

7 AM

Running 1:04:00 [3] 6.75 mi (9:29 / mi) +200m 8:41 / mi

Snowy early run - down the empty a57 to the water works, up the side of rivelin, cut through to redmires rd, cut across hgc, back down to a57 via moorbank rd & home. Blizzardy.

Wednesday Jan 28, 2015 #

7 AM

Running 50:00 [3] 5.5 mi (9:05 / mi) +200m 8:10 / mi

Very easy round my first proper before work Rivelin run of the year!

Tuesday Jan 27, 2015 #

Note

Had my spine and SI joint realigned and put back in place yesterday - immediate relief of pressure through SI joint and I can now stand straight.
The calf pain which has been quite severe has completely disappeared as not under stress.
My lack of natural ability to build much muscle means I am very weak through hips - the slightest jolt can throw everything out of alignment - so I am under strict instruction for my training to include NO rough terrain. (I guess that means I am not allowed to go non-urban orienteering ever again! ...what a shame)

C • does that knock out fell and xc too? 8

7 AM

Running 24:00 [3] 3.0 mi (8:00 / mi) +130m 7:03 / mi

Core 15:00 [3]

6 PM

Intervals hills 31:00 [4] 3.95 mi (7:51 / mi) +300m 6:21 / mi

First 7 of the south rd hills up to burgoyne monster.
300, 500, 540, 500, 500, 500, 730

Running warm up/down 21:00 [3] 2.4 mi (8:45 / mi)

Monday Jan 26, 2015 #

7 AM

Running 39:50 [3] 4.8 mi (8:18 / mi) +200m 7:21 / mi

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