Training Log: Lottierun
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| S&C | 8 | 3:05:00 | ||||||||||
| Cross trainer | 5 | 2:30:00 | 1.5 | 2.41 | ||||||||
| Cycle - turbo trainer | 4 | 1:45:00 | ||||||||||
| Mountain bike | 1 | 1:40:00 | ||||||||||
| Run | 4 | 1:00:00 | 6.88 | (8:43) | 11.07 | (5:25) | ||||||
| Total | 15 | 10:00:00 | 8.38 | 13.49 | ||||||||
| averages - sleep:8.5 | ||||||||||||
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Sunday Apr 28 #
9 AM
Mountain bike 1:40:00 [3]
slept:7.5
Slept quite badly with a few interruptions from strange dreams and the cat, felt a bit tired on waking but body felt fine. Rainy day in the forest but really enjoyed trying some more challenging routes- found it was a decent workout for core and kegs but not cardiovascular very challenging probably because I’m a bit nervous so don’t go super fast down the trails. Very cold by the end as lots of puddles.
Recovery drink afterwards then lunch (piscina with cream cheese, tomatoes and rocket)
Recovery drink afterwards then lunch (piscina with cream cheese, tomatoes and rocket)
Saturday Apr 27 #
12 PM
S&C 25:00 [2]
slept:10.5
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Split squat 2 x 15
Opposite arm/leg lower 1’
Glute bridge 2 x 5 x 10”
Step ups 6 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Split squat 2 x 15
Opposite arm/leg lower 1’
Glute bridge 2 x 5 x 10”
Step ups 6 each side
Run (Grass) 15:00 [2] 1.81 mi (8:17 / mi)
shoes: Nike Pegasus white
Easy run. Felt good and really normal, only very slight tightness around outside of hip and glute, nothing in the quad or front of hip today so enjoyed this.
1 PM
Cross trainer (Cyber arc) 45:00 [2]
Relatively easy arc session, quite enjoyed it, no pain or tightness. Obviously pretty boring.
Coffee and homemade bread with jam before and recovery drink after then lunch (leftover homemade pizza, salad and bruschetta with tomatoes)
Coffee and homemade bread with jam before and recovery drink after then lunch (leftover homemade pizza, salad and bruschetta with tomatoes)
Friday Apr 26 #
6 AM
S&C 15:00 [2]
slept:7.0
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Hamstring bridge 2 x 5 x 10”
Split squat 2 x 15
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Hamstring bridge 2 x 5 x 10”
Split squat 2 x 15
7 AM
Run (Grass) 15:00 [2] 1.67 mi (8:59 / mi)
shoes: Pegasus purple
Easy run. Bit stiff round side of left glute this time and it was early so not as nice as yesterday but still fine, not painful.
Cross trainer (Cyber arc) 30:00 [2]
Easy jog on arc, felt fine, plenty of energy.
Sleep was a bit disturbed last night partly just weird dreams and partly the cat. Didn’t feel too bad once I got up though. Banana and coffee first and breakfast soon after finishing - porridge with flaxseed, sultanas, almonds and pecans.
Another banana late morning and coffee.
Sleep was a bit disturbed last night partly just weird dreams and partly the cat. Didn’t feel too bad once I got up though. Banana and coffee first and breakfast soon after finishing - porridge with flaxseed, sultanas, almonds and pecans.
Another banana late morning and coffee.
12 PM
S&C 10:00 [3]
Glute bridge 2 x 5 x 10”
Opposite arm/leg lower 1”
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Opposite arm/leg lower 1”
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Cycle - turbo trainer 30:00 [2]
Thursday Apr 25 #
1 PM
S&C 10:00 [2]
slept:11.0
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Slept really well. Coffee and shredded wheat with granola for breakfast.
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Slept really well. Coffee and shredded wheat with granola for breakfast.
Run (Grass) 15:00 [2] 1.77 mi (8:28 / mi)
shoes: Pegasus purple
Easy run. This felt so much more comfortable than recently, almost no soreness, could just feel slight tightness further down the outside of left quad and IT band. Keg had been a bit sore yesterday on my rest day but eased up dramatically later in the day. I just did the stretches yesterday and no other exercises.
S&C 45:00 [3]
Split squat 2 x 15
Press ups 2 x 8
Box jumps 3 x 4 x 24”
Side plank cable pull 3 x 16
Landline rotations 3 x 12
4-point row 2 x 8 x 10kg
Step ups 6 each side on slightly lower step as struggled last time - this time was far better
Hamstring bridge 2 x 8 x 10” each side
Swiss ball alphabet 2 45”
Glute bridge 2 x 8 x 10”
Opposite arm/leg lower 1”
Press ups 2 x 8
Box jumps 3 x 4 x 24”
Side plank cable pull 3 x 16
Landline rotations 3 x 12
4-point row 2 x 8 x 10kg
Step ups 6 each side on slightly lower step as struggled last time - this time was far better
Hamstring bridge 2 x 8 x 10” each side
Swiss ball alphabet 2 45”
Glute bridge 2 x 8 x 10”
Opposite arm/leg lower 1”
2 PM
Cross trainer (Cyber arc) 30:00 [3] 1.5 mi (20:00 / mi)
Steady session av at least 150 strides per minute. Felt good, loads of energy and leg didn’t feel restricted at all.
Recovery drink straight after as I made a late lunch - noodles with kale, hazelnuts and 2 scrambled eggs.
Recovery drink straight after as I made a late lunch - noodles with kale, hazelnuts and 2 scrambled eggs.
6 PM
Cycle - turbo trainer 30:00 [2]
Gentle spin, felt good.
Protein smoothie late afternoon and dinner pasta with homemade tomato sauce then a scoop of ice cream.
Protein smoothie late afternoon and dinner pasta with homemade tomato sauce then a scoop of ice cream.
Tuesday Apr 23 #
6 AM
S&C 15:00 [3]
slept:7.5
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
7 AM
Cross trainer (Cybex arc) 15:00 [2]
Relatively decent pace for extra warm up
Run (Grass) 15:00 [2] 1.63 mi (9:12 / mi)
shoes: Pegasus purple
Slow run. Leg still a little more sore than the end of last week but it’s less high up in the hip and more further down the quad. More uncomfortable than painful so went slowly to make sure I don’t compensate on the right. Didnt get any worse through the run and doesn’t seem worse afterwards.
Coffee and banana before run, recovery drink afterwards.
Overnight oats with yogurt, dried fruit and nuts for breakfast. Couscous with celery, raisins, cashew nuts, spring onion for lunch plus apple and orange. Protein smoothie late afternoon.
Coffee and banana before run, recovery drink afterwards.
Overnight oats with yogurt, dried fruit and nuts for breakfast. Couscous with celery, raisins, cashew nuts, spring onion for lunch plus apple and orange. Protein smoothie late afternoon.
6 PM
S&C 20:00 [3]
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Core arm/leg lengthening exercise 1 min
Reverse plank 10 x 10” holds, 10” rest
Glute bridge 2 x 5 x 10” each leg
Plus stretching for glutes, hamstrings and hips.
Rec fem tilt and hold 2 x 20 each side
Lower back release
Core arm/leg lengthening exercise 1 min
Reverse plank 10 x 10” holds, 10” rest
Glute bridge 2 x 5 x 10” each leg
Plus stretching for glutes, hamstrings and hips.
7 PM
Cycle - turbo trainer 15:00 [3]
Planned to do 30-45 mins but kegs felt so heavy and tired- usually after a couple of minutes this passes and I feel good but this always such a struggle I stopped early.
Had been in office but not a difficult or particularly long day.
Had been in office but not a difficult or particularly long day.
Monday Apr 22 #
7 AM
S&C 25:00 [2]
slept:7.5
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest
Rec fem tilt and hold 2 x 20 each side
Split squat 2 x 15 each side
Lower back release
Glute bridge 5 x 10"each side
Reverse plank 10 x 10” holds, 10” rest
Cycle - turbo trainer 30:00 [2]
Steady spin.
slept pretty well and felt ok energy wise. hip/leg still a little stiffer than it has been recently, so decided to not run today and repeat the 35 mins the next time before progressing if all ok. after doing the stretches and activation exercises and the bike this felt better.
coffee, banana and 2 digestive biscuits first thing. breakfast after the bike of 2 x shredded wheat with sultanas and pecan nuts.
slept pretty well and felt ok energy wise. hip/leg still a little stiffer than it has been recently, so decided to not run today and repeat the 35 mins the next time before progressing if all ok. after doing the stretches and activation exercises and the bike this felt better.
coffee, banana and 2 digestive biscuits first thing. breakfast after the bike of 2 x shredded wheat with sultanas and pecan nuts.
12 PM
Cross trainer (Cybex arc) 30:00 [2]
Decent effort 30 mins on the trainer, using arms as for running rather than holding the handles.
S&C 20:00 [3]
Box jumps 3 x 4 x 24”
Land mine rotations 3 x 12
Swiss ball alphabets 2 x 45”
Hamstring raise and hold 2 x 8 x 10”
4-point row 2 x 8 x 10kg
lunch afterwards - small capresi salad (mini mozzarella and 5 cherry tomatoes) then coucous with kale, tofu and hazelnuts.
Afternoon snacks - peanut butter and apple slices then some coconut yogurt with tropical dried fruit and nuts. Dinner was grilled asparagus, mushrooms and broccoli with 2 veggie sausages and bruschetta.
Land mine rotations 3 x 12
Swiss ball alphabets 2 x 45”
Hamstring raise and hold 2 x 8 x 10”
4-point row 2 x 8 x 10kg
lunch afterwards - small capresi salad (mini mozzarella and 5 cherry tomatoes) then coucous with kale, tofu and hazelnuts.
Afternoon snacks - peanut butter and apple slices then some coconut yogurt with tropical dried fruit and nuts. Dinner was grilled asparagus, mushrooms and broccoli with 2 veggie sausages and bruschetta.
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| May 4 | | ||||||||||
| Apr 27 | | ||||||||||
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| Apr 13 | | ||||||||||
| Apr 6 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| May 4 | | ||||||||||
| Apr 27 | | ||||||||||
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| Apr 6 | |
| Week Ending | Training miles by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 50 | ||||||||||
| May 4 | |||||||||||
| Apr 27 | | ||||||||||
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| Apr 6 | |
all weeks | months | years | as calendar