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Training Log Archive: Rich

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Running8 4:04:09 32.38(7:32) 52.11(4:41) 833
  Strength and Conditioning5 2:32:00
  Cross Training1 1:14:43
  Total11 7:50:52 32.38 52.11 833
  [1-5]11 7:07:55
averages - weight:66.9kg

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Sunday Apr 30, 2017 #

10 AM

Cross Training 1:14:43 intensity: (3:41 @0) + (23:10 @1) + (27:06 @2) + (11:11 @3) + (7:49 @4) + (1:46 @5)
ahr:135 max:198

After feeling so rubbish yesterday decided to play it safe and have a cruise out on the bike instead. On the country lanes on Notts/Derbys border. 30.5km/500m

Strength and Conditioning 10:00 [0]

Saturday Apr 29, 2017 #

8 AM

Running warm up/down 18:48 intensity: (1:22 @2) + (16:09 @3) + (1:17 @4) 4.2 km (4:29 / km) +54m 4:12 / km
ahr:146 max:158 shoes: Adidas Adizero Takumi Sen 2

Running tempo 17:52 intensity: (1 @0) + (19 @1) + (13 @2) + (20 @3) + (14:41 @4) + (2:18 @5) 5.08 km (3:31 / km) +37m 3:23 / km
ahr:165 max:171 shoes: Adidas Adizero Takumi Sen 2

Park run which felt awful all round.

Running warm up/down 25:17 intensity: (35 @0) + (14:43 @1) + (9:28 @2) + (31 @3) 4.76 km (5:18 / km) +19m 5:12 / km
ahr:123 max:142 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 15:00 [0]

Friday Apr 28, 2017 #

4 PM

Running 35:41 intensity: (50 @1) + (11:43 @2) + (19:43 @3) + (3:25 @4) 8.14 km (4:23 / km) +31m 4:18 / km
ahr:143 max:167 shoes: Skechers Gomeb Speed 3

Easy jog, still an effort and particularly tight hamstring (L).

Thursday Apr 27, 2017 #

6 AM

Note
weight:66.8kg (injured) (rest day)

Hobbling due to quad/groin and hamstring tightness this morning so decided it best to give it a day without impact with some further massage and stretching.

Wednesday Apr 26, 2017 #

7 AM

Running 23:10 intensity: (25 @0) + (4:35 @1) + (15:26 @2) + (2:44 @3) 5.18 km (4:28 / km) +38m 4:19 / km
ahr:130 max:146 weight:66.9kg shoes: Skechers Gomeb Speed 3

ITW - L hamstring becoming increasingly painful again.
5 PM

Running 22:56 intensity: (15:10 @1) + (4:04 @2) + (2:23 @3) + (1:19 @4) 5.0 km (4:35 / km) +171m 3:55 / km
ahr:104 max:165 shoes: Skechers Gomeb Speed 3

As last night, several stops to stretch to get me home.

Clear my hamstring is tight because it is being over-lengthened as my hips are in adduction. Spend about an hour after massaging and stretching my quads, groin, hip flexors and adductors. Found that the inner, lower part of my L quad is stupidly tight, although I couldn't feel it prior, and the likely source of the problem. Very sore after working on it but still pretty tight.

Tuesday Apr 25, 2017 #

6 AM

Strength and Conditioning 25:00 [1]

Glutes and core.
7 AM

Running 25:21 intensity: (1:04 @0) + (1:58 @1) + (16:23 @2) + (53 @3) + (53 @4) + (4:10 @5) 5.39 km (4:42 / km) +73m 4:25 / km
ahr:144 max:200 shoes: Adidas Adizero Takumi Sen 2

ITW - hamstring very tight.
5 PM

Running 26:11 [1] 5.02 km (5:13 / km) +186m 4:24 / km
ahr:155 max:206 shoes: Adidas Adizero Takumi Sen 2

HFW - was supposed to be going to the track but I was struggling to run with the tightness in my L hamstring. Had to stop and stretch my quads/hip fexors several times. Did a good S&C session instead.
6 PM

Strength and Conditioning 1:00:00 [1]

Core, glutes, back, hips and hamstrings.

Monday Apr 24, 2017 #

7 AM

Strength and Conditioning 42:00 [3]
shoes: Inov8 F-lite 195

Plyo circuits - hard work.

Running 25:11 intensity: (12:08 @0) + (33 @1) + (1:50 @2) + (1:22 @3) + (1:31 @4) + (7:47 @5) 4.79 km (5:15 / km) +62m 4:56 / km
ahr:177 max:204 shoes: Skechers Gomeb Speed 3

12 PM

Running 23:42 intensity: (3 @0) + (17:07 @1) + (5:58 @2) + (8 @3) + (5 @4) + (21 @5) 4.54 km (5:13 / km) +162m 4:26 / km
ahr:124 max:183 shoes: Skechers Gomeb Speed 3

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