In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:51:08|| 18.45||(9:16)|| 29.7||(5:46)|| 346|
| ||Turbo||1|| 1:00:00|
| ||Total||4|| 3:51:08|| 18.45|| 29.7|| 346|
Running (Easy + TEs) 46:08  8.1 km (5:42 / km) +100m 5:22 / km
Same script as yesterday with a little less running and a little less ITB tightness. Sub in a little hamstring tightness in its place. Strides were good. Mega packing faff.
Running (Easy + TEs) 1:01:00  10.9 km (5:36 / km) +137m 5:16 / km
Drills on the road by the house, in the direction that might work slightly uphill. All fine. Some tightness in lower left leg and ITB during the running, though getting less pronounced. Wore my Jura talons and made sure to run through every puddle to get them good and wet and expedite the breaking in process. Overall running felt good. Strides by the house also fine. A little stretching/rolling/lacrosse ball fun to round things off.
Turbo (Easy ) 1:00:00 
Easy morning spinning.
Gym session - cut back to 2 sets per exercise, keeping the same weights. Missed a couple of exercises.
Step ups 10 15
Pull ups 5 5
Hang cleans 37.5 40
Suitcase deadlift 45 50
Split squats 15 15
Goblet squats 30 30
Hamstring curls 2x8
Resistance band glute stuff
Walk and stretch
Running (Easy + TEs) 1:04:00  10.7 km (5:59 / km) +109m 5:41 / km
Ran 15 minutes to get to a flat bit of fireroad for the drills. Didn't fancy getting run over by the school bus on the road outside the house. Hamstrings didn't feel particularly free and easy today but that aside they were fine. Kept the running nice and slow after yesterday's exuberance. Strides on the road by the house. Right hamstring a bit tight but I was moving well throughout.
Physio in Inverness this afternoon, I'll move the s&c to tomorrow.
all weeks |