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Training Log: MarkW80

In the last 7 days:

activity # timemileskm+ft
  Running7 7:29:20 65.05(6:54) 104.69(4:18) 1790
  Coordination & Posture2 1:25:00
  Strength 2 1:20:00
  Total11 10:14:20 65.05 104.69 1790
averages - sleep:10.7
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TuWeThFrSaSuMo

Sunday May 9 #

11 AM

Running long (1'45" Trails ) 1:42:00 [3] 13.6 mi (7:30 / mi) +900ft 7:03 / mi
slept:8.0 shoes: Saucony Endorphin Speed

Easy long run on the trails at Ennerdale lake today, its the first time I've ever ran out to Black sail hut youth hostel, I think I'll head out there more often on the long trail runs as the fire road is great, you could get around 18 miles in total out and back if needed.

Felt pretty good today after a good week of training, weather was a bit hit and miss with showers but nice running out there and great views up the valley.
6 PM

Coordination & Posture 40:00 [3]

Coordination and posture session:

Reverse plank with leg raise - 20, 20,

Russian twists 6kg kettlebell - 2 sets of 45 secs

Deadbugs with scissors - 2 sets of 45 secs

Deadbugs with theraband - 4 sets of 45 secs

Sideplank with mini dips - 3 sets of 45 secs

Sideplank with weighted arm lowers - 3 sets of 45 secs

S/L swissball hamstring curl - 3 sets of 8

Kneeling sideplank with leg raises - 3 sets of 30/30s

90/90 Hamstring bridge - 3 sets of 12



Saturday May 8 #

9 AM

Running (Warmup/cd) 32:00 [3] 4.0 mi (8:00 / mi)
slept:8.0 shoes: Nike Vaporfly 4%

10 AM

Running tempo (10m Continuous run) 56:50 [4] 10.0 mi (5:41 / mi) +35ft 5:40 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Pissing down a fairly cold today, the wind wasn't as bad as it has been during the week but still enough to increase rhe intensity of the session so I ran point to point.

The legs weren't feeling the freshest due to strength sessions but the session felt pretty comfortable at 5:41 pace, obviously concentrating a bit more than the steady runs but felt good aerobiaclly. Glute and hamstring was fine to be fair although I could feel the top of the hamstring a little but this was only due to working it in the strength session prior.
A good session, enjoyed it.
5 PM

Strength 40:00 [3]

Angles and Devils - 2 sets of 9

Single Lag RDL - 2 of 9

Reverse Crunch - 2 sets of 17, 13,

Single Leg Glute Bridge 16kg - 2 sets of 9

Single Leg Swiss Ball Hamstring Curl - 2 sets of 12

Kneeling Sideplank with Leg Raises - 3 sets of 30/30

90/90 Hamstring Bridge - 3 sets of 12

Friday May 7 #

4 PM

Running (Moderate road run) 1:18:00 [4] 12.75 mi (6:07 / mi) +125ft 6:04 / mi
slept:8.0 shoes: Saucony Endorhin Pro

The legs were still feeling the effects of the strength session today, mainly the hamstrings from the swiss ball curls.
I may just do 2 sets of these in future until I build up to the 3.
Aerobically felt fine though, ran point to point as it was fairly breezy up the coast, no issue from the glute/hamstring.

Thursday May 6 #

Coordination & Posture 45:00 [3]

Coordination and posture session:

Reverse plank with leg raise - 19, 12,

Russian twists - 2 sets of 45 secs

Deadbugs with scissors - 2 sets of 45 secs

Deadbugs with theraband - 4 sets of 45 secs

Sideplank with mini dips - 3 sets of 45 secs

Sideplank with weighted arm lowers - 3 sets of 45 secs

S/L swissball hamstring curl - 3 sets of 8

Kneeling sideplank with leg raises - 3 sets of 30/30s

90/90 Hamstring bridge - 3 sets of 12
5 PM

Running (Easy 60) 1:03:00 [3] 8.4 mi (7:30 / mi) +380ft 7:12 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Weather was a little better than yesterday, legs felt pretty tired today which I think was partly from yesterday's session in the quads but from strength on Wednesday too. Could feel the hamstrings from the single leg Swiss ball hammy curls I think.

Ran easy with 6 sets of strides at the end of the session and gradually worked into them, which the legs did come too on them.

Wednesday May 5 #

4 PM

Running (Warmup/cd) 40:00 [3] 5.2 mi (7:42 / mi)
shoes: Saucony Endorhin Pro

Running intervals (10x400s - 45 secs jog) 17:30 [5] 3.1 mi (5:39 / mi)
slept:8.0 shoes: Saucony Endorhin Pro

Got caught out with the weather on todays session, had a bit of a headwind on half of the reps as it was coming in off the coast so wasn't ideal, sleet to to it off!

Ran a little harder than I should have during to shit pacing over 400s, I think I must go out too hard at the start of the reps.
Averaged 65/66s for the session and it felt tough towards the end probably due to the wind, they certainly didn't feel as easy as a couple of month back off the 30 secs, but then again the wind wasn't as strong.
Couldn't really feel the hamstring/glute at all today.

Good session banked though and nice to be back on the sharper stuff, it can only get better from here!

Tuesday May 4 #

Strength 40:00 [3]
slept:8.0

Angles and Devils - 2 sets of 9

Single Lag RDL - 2 of 9

Reverse Crunch - 2 sets of 18, 12,

Single Leg Glute Bridge 16kg - 2 sets of 9

Single Leg Swiss Ball Hamstring Curl - 3 sets of 10

Kneeling Sideplank with Leg Raises - 3 sets of 30/30

90/90 Hamstring Bridge - 3 sets of 12
5 PM

Running (Easy 60 mins) 1:00:00 [3] 8.0 mi (7:30 / mi) +350ft 7:12 / mi
slept:8.0 shoes: Saucony Endorhin Pro

Weather is still fairly shit today, dressed in winter gear the last 2 days as its cold.
Easy out and back up the cyclepath today and felt pretty good to be fair as I had a pretty shit day at work, looking forward to the 400 session tomorrow to get back into the sessions.

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