Training Log Archive: OJIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
10 AM
Running 33:31 [2] 7.04 km (4:46 / km) +120m 4:23 / km
Playing fields. Nice and soft underfoot and body feeling reasonable after yesterday. SI sore but in a used way rather than a stuck way.
7 PM
Circuits 15:00 [1]
Saturday Dec 3, 2016 #
7 AM
Running 2:05:13 [2] 24.77 km (5:03 / km) +492m 4:36 / km
Longest run in about 6 months. Early start so took a while to get moving. Had planned to head for Longshaw, but took the spontaneous decision to bail over to Burbage Valley and to go for a Stanage loop, which committed me to a longer and rougher route than I had planned. The legs held up OK even on the rough stuff, although I still feel less than comfortable on the boulder hopping. Assuming my body responds OK to this I think I need to reintroduce a little more terrain.
Started off with an SI belt, but took it off after about 30 mins as it was making me feel more uncomfortable. Better after that.
Started off with an SI belt, but took it off after about 30 mins as it was making me feel more uncomfortable. Better after that.
7 PM
Circuits 10:00 [1]
Friday Dec 2, 2016 #
7 AM
Cycling 25:00 [1]
IW, HFW.
12 PM
Running 51:00 10.31 km (4:57 / km) +343m 4:14 / km
Couple of times up Hero's at lunchtime. Pushed a bit harder than last time but had to run on the road rather than footpath on the second climb as they were laying fresh asphalt on the pavement. 5.53, 6.14. Felt pretty good during and after.
7 PM
Circuits 15:00 [1]
Thursday Dec 1, 2016 #
7 AM
Running 27:47 [2] 5.26 km (5:17 / km)
IW feeling tired but not too stiff after yesterday. SI seems to be moving a little better, although uncomfortably.
4 PM
Running 24:35 [2] 4.97 km (4:57 / km) +90m 4:32 / km
HFW feeling OK with little discomfort.
7 PM
Circuits 10:00 [1]
Wednesday Nov 30, 2016 #
7 AM
Cycling 25:00 [1]
IW, HFW.
12 PM
Running 54:30 [3] 12.27 km (4:27 / km) +120m 4:14 / km
Back to Crookes Valley for strides and efforts. 10x120m building up the pace each time then 5x400m loop in 89, 88, 87, 86, 84. I have a feeling that this is what did me in last time when I was trying to go as hard as possible, so instead aimed for a measured effort with the plan to build up number of reps rather than pace for the time being.
Had a very sore SI earlier in the week from some foam rolling, but it seems to be moving better than it has for a while. I have been doing an SI shearing exercise quite a bit this week to try to maintain the movement.
Had a very sore SI earlier in the week from some foam rolling, but it seems to be moving better than it has for a while. I have been doing an SI shearing exercise quite a bit this week to try to maintain the movement.
8 PM
Circuits 15:00 [1]
Tuesday Nov 29, 2016 #
7 AM
Running 24:17 [2] 4.34 km (5:36 / km) +62m 5:13 / km
12 PM
Running 55:45 [3] 12.01 km (4:39 / km) +206m 4:17 / km
7 PM
Circuits 15:00 [1]
Monday Nov 28, 2016 #
7 AM
Running 23:06 [2] 4.25 km (5:26 / km) +90m 4:55 / km
IW. Legs still tired and lower back stiff.
4 PM
Running 33:14
HFW with 4x Hunter House Road efforts. Started steady and wound it up a little, but still some way off previous glories. 2.12, 2.08, 2.06, 2.04. Felt pretty comfortable through my back and hammy though.
7 PM
Circuits 10:00 [1]