Training Log Archive: AlistairHIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
Running long 1:26:07 [1] 16.1 km (5:21 / km) +109m 5:10 / km
ahr:125 max:143 weight:81.1kg shoes: Brooks Ravenna 8s.
More uselessness. Set off for 10 miler (only), not overdoing things, meant to be an easy week. Did 10k slow (5'20/k, 126HR), felt OK and decided to do 5k steady, managed about a mile at 4'33/k (HR going up to about 142) then left achilles started complaining so dropped to slow - and never really got my act together finishing slowly.
Saturday Sep 23, 2017 #
Running (Treadmill) 30:00 [1] 5.5 km (5:27 / km)
weight:81.6kg shoes: Grey/Blue DS Trainers
Easy 30 mins on treadmill. Quads and particularly hamstrings still sore from Thursday. Added quads to the hamstring exercises I've been doing in the gym. They are about same strength, sets of 35kg just OK.
Friday Sep 22, 2017 #
Note
weight:80.9kg (rest day)
Thursday Sep 21, 2017 #
Running intervals 1:27:00 14.3 km (6:05 / km) +400m 5:20 / km
weight:80.9kg shoes: Brooks Ravenna 8s.
Expecting the session to be hilly, turned up early and did 2 x 1k on flat (about 3'55, hmmm), then TT was 2 x 8 min Kenyan hills on the hill at the top of the valley with the bog. Was very poor on the ascents then whizzing past other MPC on the descent. The Ravenna's have great grip I thought, then fell and gashed my left knee turning at the bottom - so great grip in straight line only... then 6 x 20ish second sprints. Amongst the fastest at those, surprisingly.
Wednesday Sep 20, 2017 #
Running 23:29 [1] 4.5 km (5:13 / km) +60m 4:54 / km
ahr:128 max:140 weight:80.1kg shoes: Grey/Blue DS Trainers
Late evening easy run. New heart rate monitor. Feeling fine.
So that was a paltry 47km in a hard week (Thu-Wed) and does feel like it was a hard week with a speed session and a race leaving me tired pretty much all week. Rather than arguing with reality I'll accept that is what a hard week currently looks like and stick to the plan that next week is an easy week, max. 48k, prob. just one hard run. Last few weeks total/hard sessions/long run.
47km / 2 / 12km (H)
48km / 1 / 17km (E)
56km / 0 / 18km (H)
So that was a paltry 47km in a hard week (Thu-Wed) and does feel like it was a hard week with a speed session and a race leaving me tired pretty much all week. Rather than arguing with reality I'll accept that is what a hard week currently looks like and stick to the plan that next week is an easy week, max. 48k, prob. just one hard run. Last few weeks total/hard sessions/long run.
47km / 2 / 12km (H)
48km / 1 / 17km (E)
56km / 0 / 18km (H)
Tuesday Sep 19, 2017 #
Running long 58:45 [1] 10.7 km (5:29 / km) +235m 4:57 / km
weight:80.1kg shoes: Brooks Ravenna 8s.
Easy run round AS. Set off intending to do another lap for 10 mile total but was pretty tired and I'm trying to avoid overdoing it so gave it a skip. Put sorbothane inserts in shoes to increase heel>toe drop. Achilles felt a lot better for it.... but knees were getting sore near the end. I might go back to a podiatrist. Feeling lighter.
Monday Sep 18, 2017 #
Note
weight:80.9kg (rest day)