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Training Log Archive: Magic

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Run - Road 11 7:31:37 58.9(7:40) 94.79(4:46) 284
  Bike - Static5 5:09:43
  Run - Trail 2 2:11:53 12.23(10:47) 19.68(6:42) 467
  Strength exercises7 2:06:13 0.34 0.54 1
  Run - Terrain1 1:52:33 9.17(12:17) 14.76(7:38) 460
  Total25 18:51:59 80.63 129.77 1212
  [1-5]25 18:50:11

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Friday Feb 28, 2014 #

Event: High Peak Marathon
 

Note
(rest day)

Took not doing anything a bit far. Not feeling very energetic but should have made the effort to get out for a quick run.

Thursday Feb 27, 2014 #

7 AM

Run - Road 31:34 intensity: (15 @0) + (31 @1) + (49 @2) + (3:06 @3) + (26:44 @4) + (9 @5) 6.57 km (4:48 / km) +32m 4:41 / km
ahr:152 max:166 shoes: Asics 1150 (2012)

IW. Legs not feeling the love. Glutes sore from Tuesday and from having an elbow inserted in them last night. So mild, shorts and t-shirt quite enough - not seen a single snow flake all winter
5 PM

Run - Road 51:06 intensity: (9 @0) + (10 @1) + (1:27 @2) + (19:56 @3) + (25:44 @4) + (3:40 @5) 11.33 km (4:31 / km) +57m 4:24 / km
ahr:152 max:184 shoes: Asics 1150 (2012)

HFW. Started slow and not really feeling up for it, but once warmed up I started moving at a decent enough clip*. Not complains from the lower limbs, though I'm not used to running twice a day any longer.
* for an old man who's never been able to move very quickly.

Wednesday Feb 26, 2014 #

Note
(rest day)

Rest day, a bit sore in odd places from last nights session. Fixing session tonight.

Tuesday Feb 25, 2014 #

5 PM

Strength exercises 46:11 intensity: (36 @0) + (12:44 @1) + (17:18 @2) + (9:19 @3) + (5:27 @4) + (47 @5) 0.54 km (1:25:13 / km) +1m 1:24:26 / km
ahr:129 max:180 shoes: Asics 1150 (2012)

First Tough Mudder training session with a few guys and girls from work. Easy pace as I don't want to hurt too much tomorrow, but 2 minutes of pullups is enough for anyone to suffer! Much work needed on arm/shoulder strength.
C • +1 m 2
6 PM

Run - Road 34:53 intensity: (10 @1) + (2:50 @2) + (31:53 @3) 7.13 km (4:54 / km) +4m 4:53 / km
ahr:139 max:146 shoes: Asics 1150 (2012)

Home after the strength session. Legs feeling it. Knees all good.

Monday Feb 24, 2014 #

7 AM

Run - Road 29:33 intensity: (1 @0) + (10 @1) + (1:08 @2) + (13:18 @3) + (11:58 @4) + (2:58 @5) 6.01 km (4:55 / km) +33m 4:47 / km
ahr:150 max:187 shoes: Asics 1150 (2012)

IW. Missed the rain. Bad knee = good. Good knee = sore. Can feel the fluid moving around in it when running.
C • ice-cubes 2

Sunday Feb 23, 2014 #

11 AM

Run - Terrain 1:52:33 intensity: (1 @0) + (4:35 @1) + (28:03 @2) + (58:37 @3) + (16:25 @4) + (4:52 @5) 14.76 km (7:38 / km) +460m 6:36 / km
ahr:141 max:184 (injured) shoes: La Sportiva Crosslite

Up Kinder again, thins time with Niall and Jonny (and Aislinn for a bit) as well as Toni and Dooby. Feeling well tired but not issues with the bad knee at all, though the good knee was pretty sore after yesterdays impact. To the ammo box from the opposite side and a good bit in terrain. Fun and positive all round, now to see how the knee responds to more hard surfaces. Great weekend, thanks to everyone for showing up.

Saturday Feb 22, 2014 #

11 AM

Run - Trail 1:40:17 intensity: (15 @0) + (15:41 @1) + (34:31 @2) + (35:33 @3) + (11:21 @4) + (2:56 @5) 13.52 km (7:25 / km) +451m 6:21 / km
ahr:135 max:179 (injured) shoes: La Sportiva Crosslite

Up Kinder with Dooby and Toni, found the ammo box first time from the south (after 5years or so since my last visit). Lost a lot of leg strength over the past couple of months but the great news was that my bad knee had no reaction to both a long and rough (and steep) run. Bad news was that I fell on a rocky path and whacked my good knee! Great day out.

Friday Feb 21, 2014 #

10 AM

Bike - Static 36:11 intensity: (4:16 @1) + (7:36 @2) + (10:16 @3) + (11:11 @4) + (2:52 @5)
ahr:141 max:178

Quick morning session watching the ski-cross final. Knee not perfect but not a worry either.

Thursday Feb 20, 2014 #

5 PM

Run - Road 1:06:47 intensity: (6 @0) + (17 @1) + (1:08 @2) + (17:39 @3) + (42:25 @4) + (5:12 @5) 14.5 km (4:36 / km) +65m 4:30 / km
ahr:153 max:173 (injured) shoes: Asics 1150 (2012)

HFW work. Really positive, slow start but felt awesome once warmed up, even chucked in a hill in Penarth and knee was grand both up and down. Pleased.

Wednesday Feb 19, 2014 #

Note
(injured)

Away in north Wales on a work trip, long day in the car so no time for a run but got to explore Chester for a bit in the evening (which is even nicer than I remember it from the JHI in 1989?). Also my first visit to The Wirral; not what I was expecting...

Tuesday Feb 18, 2014 #

6 PM

Bike - Static 50:22 intensity: (7:58 @1) + (26:54 @2) + (13:51 @3) + (1:39 @4)
ahr:131 max:154 (injured)

Easy session as I didn't get the planned opportunity to run. 6.5 pullups.
C • 0.5 pullup 2

Monday Feb 17, 2014 #

5 PM

Run - Road 53:44 intensity: (6 @0) + (42 @1) + (25 @2) + (13:52 @3) + (38:08 @4) + (31 @5) 11.34 km (4:44 / km) +28m 4:41 / km
ahr:151 max:177 (injured) shoes: Asics 1150 (2012)

HFW. Started feeling a little stiff from the bike yesterday (it gives a decent session) but open warmed up I felt epic and was happy out running around, even with my 3kg back pack. Knee was grand but at the same time I was aware that it was there, will have to see how it reacts over the evening and tomorrow. Longest run in a month! 6 pullups.

Sunday Feb 16, 2014 #

10 AM

Bike - Static 1:47:04 intensity: (5:46 @1) + (13:35 @2) + (1:02:48 @3) + (24:55 @4)
ahr:143 max:164 (injured)

Settled in on the bike to watch Norway sort out their wax problems from yesterdays relay in today's 4x10km men's event. They didn't. And to make it worse, Sweden won... Must be really frustrating snow conditions.

Not to bad for me, though I need to get myself a better designed saddle that doesn't cause numbness in places I don't like to go numb...
12 PM

Strength exercises 16:52 intensity: (8:03 @1) + (7:29 @2) + (1:20 @3)
ahr:118 max:143

5.5 pull ups.

Saturday Feb 15, 2014 #

Note
(injured) (rest day)

Had been planning a turbo session in the evening but as soon as I set up my flatmate appeared to watch TV for the evening and I didn't really feel that I could really start and interrupt her from then. Sticking to keeping weight off my knee for the weekend which it definitely seems to appreciate.

Friday Feb 14, 2014 #

Note
(injured) (rest day)

Thursday Feb 13, 2014 #

5 PM

Run - Road 44:21 intensity: (1 @0) + (13 @1) + (11 @2) + (3:03 @3) + (37:29 @4) + (3:24 @5) 9.09 km (4:53 / km) +7m 4:52 / km
ahr:155 max:193 shoes: Asics 1150 (2012)

HFW. Windy, the wrong way. Knee behaving the right way.

Wednesday Feb 12, 2014 #

5 PM

Bike - Static 51:03 intensity: (10:50 @1) + (27:07 @2) + (10:47 @3) + (2:19 @4)
ahr:128 max:160 (injured)

Wasn't actually planning a session today but there was a pile of crisps left over from a meeting after lunch and I had to eat them, well not all of them, but enough to make me feel guilty enough that I needed to do something! Generally quite an easy session watching the women's half pipe, which is not my favorite winter sport but was more interesting than ice hockey or figure skating, why was there no speed skating on???
C • speed skating 6

Tuesday Feb 11, 2014 #

5 PM

Run - Road 45:33 intensity: (1:16 @1) + (52 @2) + (26:49 @3) + (15:55 @4) + (41 @5) 9.57 km (4:45 / km) +5m 4:45 / km
ahr:147 max:182 (injured) shoes: Asics 1150 (2012)

HFW, went exploring the old docks area; needs redevelopment which it slowly appears to be getting. First time running back-to-back days with the knee and as a result I could feel it for quite a while, though it did seem to easy after half an hour (good). Legs were tired though, quads not liking the hard surfaces and still feeling the turbo effort from Saturday!
6 PM

Strength exercises 13:23 intensity: (9:24 @1) + (3:47 @2) + (12 @3)
ahr:115 max:141

Seems to be fashionable to list what ones does, so:
25 x pushups
25 x situps
25 x left clams
25 x right clams
25 x crunches
25 x left leg lift
25 x right leg lift
5 x pullups (need improving!0
25 x right calf pushups
25 x left calf pushups
15 x right bicep curls 12kg
15 x left bicep curls 12kg
15 x right arm raises 4kg
15 x left arm raises 4kg
4 minutes physio stretches

Monday Feb 10, 2014 #

7 AM

Run - Road 30:39 intensity: (4 @0) + (32 @1) + (36 @2) + (58 @3) + (21:51 @4) + (6:38 @5) 6.4 km (4:48 / km) +42m 4:38 / km
ahr:159 max:178 shoes: Asics 1150 (2012)

IW. The most awake my body has every felt in the morning, unfortunately although awake, it was a little tired and I was finding it hard work by the time I got to the office. Best bit was that I never either thought about or noticed the knee.

Sunday Feb 9, 2014 #

Event: Welsh League and Avon Schools Event 2014
 

Note
(injured) (rest day)

A bit saddle sore from yesterday...

Saturday Feb 8, 2014 #

Event: Western Night League
 
5 PM

Bike - Static 1:05:03 intensity: (3:02 @2) + (6:43 @3) + (42:49 @4) + (12:29 @5)
ahr:157 max:182 (injured)

First 'outing' on my new turbo-trainer, a few wee adjustments needed but it went well, also great that I can cycle with no effect on my knee. Only issue is how slow times goes when you're on a turbo-trainer... Pretty knackered after, partly a result of not getting the heart rate up for a few weeks and partly due to not being used to the bike. Felt good though,
6 PM

Strength exercises 16:29 intensity: (5:07 @1) + (6:16 @2) + (4:54 @3) + (12 @4)
ahr:127 max:155

Friday Feb 7, 2014 #

Note
(injured) (rest day)

Taking recovery time seriously.

Thursday Feb 6, 2014 #

5 PM

Run - Road 35:23 intensity: (18 @1) + (2:15 @2) + (28:36 @3) + (3:55 @4) + (19 @5) 7.21 km (4:54 / km) +6m 4:53 / km
ahr:144 max:180 (injured) shoes: Asics 1150 (2012)

HFW. Not too bad, knee was reminding me it was there alright but never more than that and it's grand now. Looks like it's going to be a slow recovery though. The weather seems to have run out of inspiration to do anything other than rain...
6 PM

Strength exercises 14:00 [2]

Wednesday Feb 5, 2014 #

Note
(injured) (rest day)

No problems from the walk in/out of work or the stairs, so things improving alright. Slowly.

Tuesday Feb 4, 2014 #

5 PM

Run - Road 28:04 intensity: (2 @0) + (24 @1) + (2 @2) + (15:54 @3) + (8:59 @4) + (2:43 @5) 5.63 km (4:59 / km) +5m 4:58 / km
ahr:152 max:196 (injured) shoes: Asics 2140 (10)

HFW. Yeah! No problems but wouldn't have wanted to do a lot more either. Legs sore, not sure if it was was last nights abuse or Sunday's epic run...
6 PM

Strength exercises 14:17 intensity: (5 @0) + (12:47 @1) + (1:25 @2) 0.0 km
ahr:107 max:132

Monday Feb 3, 2014 #

Note
(injured)

Knee not a bother all day which was great. Getting beaten up by the masseur not so much.

Sunday Feb 2, 2014 #

Event: (Cancelled) SBOC Winter League 5
 
6 PM

Strength exercises 5:01 intensity: (1 @0) + (57 @1) + (1:59 @2) + (2:04 @3) 0.0 km
ahr:131 max:147

Run - Trail 31:36 intensity: (6 @0) + (23 @1) + (10 @2) + (40 @3) + (28:04 @4) + (2:13 @5) 6.16 km (5:08 / km) +16m 5:04 / km
ahr:157 max:187 (injured) shoes: Saucony Excursion TR5

Well that was a bit more promising, could feel the knee right from the off but it never got any worse, despite some very slippery mud and quite a bit of tarmac, heart felt worse if anything not having an idea what this exercise lark was that I was asking it to perform. Will try a short run every few days this week to see how things go.

Saturday Feb 1, 2014 #

Note
(injured)

R & R today, will try another wee run tomorrow to see if anything has changed. Otherwise I've invested in a turbo trainer, though I'm not sure yet as to whether I'll be able to that at the moment either.
C • Injury 6

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