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Training Log Archive: AllyBeaven

In the 7 days ending Dec 20, 2020:

	activity	#	time	miles		km		+m
	Running	5	7:48:00	52.44	(8:55)	84.4	(5:33)	1805
	Hill walking	1	5:00:00	8.76	(34:14)	14.1	(21:17)	819
	Road Running	1	1:00:00	8.82	(6:48)	14.2	(4:14)	108
	Total	7	13:48:00	70.03	(11:49)	112.7	(7:21)	2732
averages - sleep:8.1

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Sunday Dec 20, 2020 #

Running (Specific Endurance) 3:01:00 [2] 32.9 km (5:30 / km) +942m 4:49 / km
slept:8.5 shoes: Inov-8 x-talon 255

Same route as last week, a few minutes faster. Made an effort not to faff or pee too much but also ran a bit quicker I think, though the effort always felt controlled. So that's good. Some left low leg gristle early on but that eased off and it was niggle free. Left foot maybe very slightly tender and the tendon in the front inside of that ankle was grinding a bit on some foot circles after the run.

220g of carbs starting ~40 minutes in, so about 90 per hour. 2 bottles and 4 gels.

Saturday Dec 19, 2020 #

10 AM

Hill walking 5:00:00 [1] 14.1 km (21:17 / km) +819m 16:29 / km
slept:7.0 shoes: Inov-8 x-talon 255

Shit night's sleep.

Cul Mor with Karen. A splendid time was had by all.

Friday Dec 18, 2020 #

11 AM

Running (Hill reps) 1:02:00 [5] 10.9 km (5:41 / km) +289m 5:01 / km
slept:8.5 shoes: Inov-8 x-talon 255

Late start again. zzzzzzzz

5 X 2' on the viewpoint hill. Felt pretty tired warming up, slighly hungry too, still a little stiff, expectations low. But it was oooook. A 2:01 then a bunch of 2:06s and a 2:04 to finish things off. Not killing myself but close to breathing through my ears. Had planned on 6 but this week's been harder than last so thought I'd be cautious.

4 PM

Note

Bulgarian Split Squats 2x 10 20kg
Band Walks 2x ...
Adductor Side Plank 2x 35"
Side Plank Knee to Chest 2x 10
Dead bug 2x 45"
Push Ups 2x 25 5kg
Calf Raises 2x 20 5kg
Front squats 2x 12 20kg bag, fucking awkward
Pull ups 2x 8

Short yoga stretch.

Thursday Dec 17, 2020 #

11 AM

Road Running (Moderate) 1:00:00 [2] 14.2 km (4:14 / km) +108m 4:04 / km
slept:8.5 shoes: Altra Escalante

Still a little sore today after the new stuff in Tuesday's s&c, so shoehorned in a moderate and put the hill reps back to tomorrow. Ran on the road which makes the pace look nicer. Effort felt steady, never really struggling and no niggles.

Wednesday Dec 16, 2020 #

9 AM

Running (Easy) 1:30:00 [1] 14.4 km (6:15 / km) +374m 5:32 / km
slept:8.0 shoes: Inov-8 x-talon 255

Longer hillier easy run round Glenbeg and up to the viewpoint, headphones in, listening to tales of a winter BG.

Approaching moderate on the longer uphills but nice and easy overall. A little tender after yesterday's s&c though no particular niggles and no deterioration through the run.

Tuesday Dec 15, 2020 #

9 AM

Running (Easy + SVs) 1:11:00 [1] 13.1 km (5:25 / km) +81m 5:15 / km
slept:8.0 shoes: Altra Lone Peak 4 black

River and Anagach, 8 speed variations fairly randomly spaced. Left knee thing was a little uncomfortable and times, back to thinking it's the pressure from those tights, though that's probably bollocks. Not massively frisky overall but not shite.

5 PM

Note

Bulgarian Split Squats 2x 12 20kg
Push Ups 2x 25 5kg
Single Leg Hamstring Curls 2x 15
Calf Raises 3x 20 5kg
Mountain Climbers 2x 30
Single leg Box Squat 2x 15 5kg
Straight Leg bridge 2x 20
Goblet squats 2x 15? 20kg bag, fucking awkward
Fire hydrant 2x 25 blue band
Calf hops x3 ...
Pull ups 2x 8

Ankle circles and jazz

Monday Dec 14, 2020 #

11 AM

Running (Fartlek) 1:04:00 [4] 13.1 km (4:53 / km) +119m 4:40 / km
slept:8.0 shoes: Inov-8 x-talon 255

10x 2' w/ 1' roll-on in Anagach.

Mostly alright. Pace on the recoveries might be a little high. Hard to gauge but I think the pace of the reps was dropping a bit. Mega intercostal soreness on the 8th rep, walked/jogged through the recovery and it went away. No real niggles aside from that.

2 PM

Note

Cycle to Nethy for a massage.

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