Training Log Archive: WillRiggIn the 7 days ending Oct 1, 2017:
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Sunday Oct 1, 2017 #
Running 2:01:10 [2] 22.1 km (5:29 / km) +554m 4:52 / km
Sunday LSD with Ali, fantastic bloke. Saw me through a tough hangover and got me through to the other side a better man. Knee and hip a little tight towards the end probably because of a little more roadrunning.
Saturday Sep 30, 2017 #
Running 30:00 [4] 8.23 km (3:39 / km) +58m 3:31 / km
30 min Grass Tempo with J.
Had a bit of rough patch between 10-20mins where I just felt pretty sluggish (Arms feeling very stiff) and Jack got further and further away. Then felt better in the last 10 min and happy I beat my negative thoughts to get the session done and felt controlled :)
Got to be brutally honest with myself that sessions like these are probably where I most need to improve on! Obviously, I'm 'reasonably' strong in Threshold reps and I'm good at recovering quite fast but on long efforts is where I can probably get most gain from. But for just 4 weeks training in a row can't be too unhappy! Bit sceptical when jacks watch said 3:21 for first k and mine said 3:27 several seconds later when we were together.
Had a bit of rough patch between 10-20mins where I just felt pretty sluggish (Arms feeling very stiff) and Jack got further and further away. Then felt better in the last 10 min and happy I beat my negative thoughts to get the session done and felt controlled :)
Got to be brutally honest with myself that sessions like these are probably where I most need to improve on! Obviously, I'm 'reasonably' strong in Threshold reps and I'm good at recovering quite fast but on long efforts is where I can probably get most gain from. But for just 4 weeks training in a row can't be too unhappy! Bit sceptical when jacks watch said 3:21 for first k and mine said 3:27 several seconds later when we were together.
Running 5:00 [2] 0.8 km (6:15 / km)
6 x strides
Running 40:00 [2] 8.5 km (4:42 / km) +70m 4:31 / km
Warm up and down
Friday Sep 29, 2017 #
Note
(rest day)
Tactical
Thursday Sep 28, 2017 #
Cross training 30:00
GCN Turbo HIT session
8 x 30s [2:15-1:15] Max Powerrrr with descending recovery
No time to train getting back from Uni really late and Beerienteering tonight, so jumped on the turbo as calf feel likes it need a rest anyway. Pushed hard, short and sharp and went really quickly.
8 x 30s [2:15-1:15] Max Powerrrr with descending recovery
No time to train getting back from Uni really late and Beerienteering tonight, so jumped on the turbo as calf feel likes it need a rest anyway. Pushed hard, short and sharp and went really quickly.
Strength & Conditioning 30:00 [0]
Note
Probs gonna have to implement some cross training in once a week with r leg causing me a few problems if i do too many fast sessions in a row...at least until exercises get it better or if getting insoles correct problem.
Running 30:00 [1] 5.0 km (6:00 / km)
Running 4:26 [4] 1.51 km (2:56 / km)
NRM
Wednesday Sep 27, 2017 #
8 AM
Running 31:05 [2] 6.6 km (4:43 / km) +55m 4:31 / km
Easy morning 30
5 PM
Running 52:05 [3] 13.2 km (3:57 / km) +80m 3:50 / km
Moderate meadows 50 Grass (aiming for 4:00 min/k)
Introduction into some faster steady running. Felt good, r leg still a bit stiff from last night though, more pressure going into the calf and feeling like Achilles doing a bit of overtime. Hopefully, foot exercises + insole will help this.
Introduction into some faster steady running. Felt good, r leg still a bit stiff from last night though, more pressure going into the calf and feeling like Achilles doing a bit of overtime. Hopefully, foot exercises + insole will help this.
C • Raz 4
Tuesday Sep 26, 2017 #
Running 28:00 [4] 7.52 km (3:43 / km) +50m 3:36 / km
3,5,7,5,3 Grass Tempo
Solid controlled session, paced nicely with a little burn up at the end with J for good measure. Legs felt good tonight, r leg tight when finished but to be expected, began some physio exercises last night for my arch. Looking into insoles...
Solid controlled session, paced nicely with a little burn up at the end with J for good measure. Legs felt good tonight, r leg tight when finished but to be expected, began some physio exercises last night for my arch. Looking into insoles...
Running 52:32 [2] 9.82 km (5:21 / km) +120m 5:02 / km
Warm up and warm down + 6 x strides at the end.
Monday Sep 25, 2017 #
Running 59:14 [2] 12.3 km (4:49 / km) +122m 4:35 / km
Easy Run to the physio and then chill with the mandem on the meadows.
Wanted to be proactive with kicking last seasons injury problems out of touch early before base phase of the season gets underway. Very productive meeting with the lad from FASIC, rated him much more than Heather. Actually pointed out a possible cause instead of just stating things I already know
Physio notes
- Arches v flat in particular r arch, foot pronating, overloading knee/hammy hip flexor getting really tight
-foot exercises, stretch and roll hip flexor, explore the possibility of insoles.
Wanted to be proactive with kicking last seasons injury problems out of touch early before base phase of the season gets underway. Very productive meeting with the lad from FASIC, rated him much more than Heather. Actually pointed out a possible cause instead of just stating things I already know
Physio notes
- Arches v flat in particular r arch, foot pronating, overloading knee/hammy hip flexor getting really tight
-foot exercises, stretch and roll hip flexor, explore the possibility of insoles.