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Training Log Archive: Lara Croft

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Road Run Easy4 4:11:12 27.4(9:10) 44.1(5:42)
  Trail Run Easy3 2:48:05 17.92(9:23) 28.84(5:50)
  Walk6 2:30:20 2.49 4.0
  static cycle2 2:00:00
  Grass run Easy1 54:04 6.05(8:56) 9.74(5:33)
  Total14 12:23:41 53.86 86.67
  [1-5]14 12:08:21
averages - sleep:7.2

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Sunday Mar 13, 2016 #

9 AM

Road Run Easy (Moderate run) 1:12:18 [2] 8.75 mi (8:16 / mi)
ahr:151 max:191 slept:7.3

Took about 25 mins to warm up so perceived effort was tough until warmed up. Then, aimed for short run with moderate pace. Calfs in both legs tired towards the end of the run, however sure it was due to calf exs last night. No problem with inury.

Saturday Mar 12, 2016 #

10 AM

Road Run Easy (Westport lake) 1:06:44 [3] 7.92 mi (8:26 / mi)
ahr:157 max:185 slept:7.0

Moderate session, easy for first mile, then settled between 8-8.30 pace with some efforts (x9). No issue with calf, not felt it at all in spite of the speed efforts. Really pleased. Legs felt tired at the end of the session for the mile back home.

Friday Mar 11, 2016 #

7 AM

Trail Run Easy 51:17 [2] 5.55 mi (9:14 / mi)

Trail run, legs ok, tested with speeding up to see if calf ok, and didn't feel any pulls or pains. Nonetheless, reduced speed down again in order to ensure this was an easy run and not exacerbating the calf inj.
5 PM

Road Run Easy 52:10 [3] 4.91 mi (10:37 / mi)

Evening run, again legs feel good. No tiredness and no consequence on calf of putting effort in here and there this morning.

Thursday Mar 10, 2016 #

static cycle 30:00 [1]

Planks, tricep dips, static squats, abs

Walk 15:00 [0]

Lower limb stretches
6 PM

Road Run Easy 1:00:00 [2] 5.82 mi (10:19 / mi)

Legs felt ok, no problem with calf.
7 PM

Walk 1:00:00 [1]

Calf strengthening: Drills + weights + calf raises

Wednesday Mar 9, 2016 #

6 AM

Walk (Pre run) 10 [0]

Pre run massage using muscle rub

Trail Run Easy (recovery) 53:38 [1] 5.52 mi (9:43 / mi)

Feeling generally tired and heavy legged and armed. Not suprised given the core/strengthening work that i've been doing. Reflected in this mornings run too as pace was slower than intended. Initial calf pulling (since treatmet) however 15 mins in and all was good, didn't feel it at all, post run feels sound.

Tuesday Mar 8, 2016 #

6 AM

Trail Run Easy (Westport lake) 1:03:10 [1] 6.85 mi (9:13 / mi)
(injured)

Trail run at Westport lake, flat with grass, trail, track and about 10% road (to get there and back). Great great run, No issue with calf, small amount of tightness in both legs when running back up Porthill bank at the end.
8 PM

Walk (Treatment) 40:00 [3]

Treatment with DM.

Monday Mar 7, 2016 #

Walk 10 [0]

Leg massage pre run, using muscle rub.

Walk 5:00 [1]

Seated calf raises. Stretches lft calf
6 AM

Grass run Easy 54:04 [1] 6.05 mi (8:56 / mi)

Grass run same terrain as previous days. Ground a little firmer due to frost which probably explains the increase in speed. No issue with calf, legs feeling pretty good.
6 PM

Walk 30:00 [3] 4.0 km (7:30 / km)

Warm up walk/jpg, 15 mins of each.
7 PM

static cycle 1:30:00 [3]

Core strenthening, Abs, back. No aches or soreness, although slight onset of DOMS in arms starting this evening. Lower limb and arm stretches included.

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