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Training Log Archive: wstewart88

In the 1 days ending Mar 14:

activity # timemileskm+m
  Specific Endurance1 1:58:05 14.36(8:13) 23.11(5:07) 657
  S+C1 40:00
  Total2 2:38:05 14.36 23.11 657
averages - sleep:9

» now

Sunday Mar 14 #

10 AM

Specific Endurance 1:58:05 [2] 23.11 km (5:07 / km) +657m 4:28 / km
slept:9.0 shoes: EVO Speedgoat

A bit of a stressful end to yesterday with the dog taken to the emergency vets and kept overnight then it made for a good opportunity to catch up on some sleep. Really good nights rest to recharge and feeling a lot more human this morning. Coffee and breakfast before heading out at around 9.30. A bit overcast today and strong winds but pretty mild. Legs felt pretty good getting out of bed.

Plan today was to stick to the low level, runnable trails in the Pentlands and estimated that the route would bring me in around 600m. Wet and sloppy underfoot for the first 2km before getting into the first climb. Bit of a headwind going up it and it’s always a hill I need to concede to hiking at some parts when it gets steeper. Kept it comfortable going up and was moving pretty well. Down the other side was good - noticed my right glute was a bit twitchy today on the descents. Not painful but a weird sensation. Snaked round the lower paths and dropped down to the reservoir before looping back around. Climbed back up the steep section and then was up the second bigger climb (the same one I had used for uphill tempos). This climb felt great today. Not sure why but felt like I was just ticking over and making good progress but not overexerting myself. I had used this climb a lot last year ahead of the Matterhorn and never felt anywhere close to as good as it did today. Very pleasing.

Dropped down the first hill back to the bottom. Again that spasm in my right ass cheek, and got the the wee hut a bit too early. Left for a few out and backs on the way back to come in closer to the target duration. Pleased with how that went today. Felt pretty representative of a runnable trail race although all the climbing was done in first hour and 40. As I type this in the car the rain is pissing down so just in time.
5 PM

S+C 40:00 [1]

Ball Pass
1. 20
2. 18

Front Plank Routine
2x sets, 12 of each movement

Reverse Plank (iso)
1. 55s
2. 62s

Split Squats (7kg)
1. L15 R15
2. L15 R15

RDL (7kg)
1. L12 R12
2. L12 R12

Side plank + knees
1. L30 R30
2. L30 R30

Hamstring Curls
1. 10/4/4
2. 10/4/4

Step Ups (7kg)
1. L12 R12
2. L12 R12

Single leg glute bridge (4kg)
1. L10 R10
2. L10 R10

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