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Sun 7th Nov
Nov 7
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Mon 8th Nov
Nov 8
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Tue 9th Nov
Nov 9
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Wed 10th Nov
Nov 10
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Thu 11th Nov
Nov 11
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Fri 12th Nov
Nov 12
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Sat 13th Nov
Nov 13
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7mi ,
1:33:42
Run - Run-Walk
Long run/walk around Hilton and Maltby. Felt very comfortable for the most part. Kept the runs very easy but did pick up a little towards the end. Not too bad. Good to get some time on my feet
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5.1mi ,
1:06:30
Run - Run-Walk
Not too bad today. Rested yesterday because went to see Emily and felt a bit tired from the 7 on Sunday. This felt a bit quicker, but also as though I was working a little bit harder so had to ease back in parts. Still feel a million miles from any level of fitness. Nice day though, just a bit breezy
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3.1mi ,
40:12
Run - Run-Walk
2, 3, 2 so about 17 minutes of running. Seems ok. Left calf a bit stiff. Still nice and gentle and felt easy RPE
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5mi ,
1:05:39
Run - General
Split Summary
===
1) 1.61km - 14:24(8:57/km) 98/131bpm [877b/km] 106cal
2) 1.61km - 12:43(7:54/km) 121/147bpm [957b/km] 108cal
3) 1.61km - 13:14(8:14/km) 139/162bpm [1144b/km] 110cal
4) 1.61km - 12:46(7:56/km) 138/158bpm [1094b/km] 109cal
5) 1.61km - 11:52(7:22/km) 143/161bpm [1055b/km] 109cal
6) 0.07km - 39(9:32/km) 152/163bpm [1450b/km] 5cal
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0mi ,
30:00
Cross - Weights
DB Bent Over Row 12kg 3 x 10, Goblet Squats 20k 3 x 10, Glutes, Calves, Hip Mobility, Back Mobility. Couldn't really be arsed
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Sun 14th Nov
Nov 14
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Mon 15th Nov
Nov 15
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Tue 16th Nov
Nov 16
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Wed 17th Nov
Nov 17
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Thu 18th Nov
Nov 18
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Fri 19th Nov
Nov 19
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Sat 20th Nov
Nov 20
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1.7mi ,
1:00:00
Cross - Elliptical
Steady. Quad is still bothering me so not running for now
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0mi ,
47:35
Cross - Weights
10 mins bike: Bench 10 x 40, 3 x 6 x 65, 10 x 40; Squat 10 x 60, 3 x 6 x 70; OH Press 3 x 6 x 35; Glutes 3 x 20, Hip Mobility, Calf Raises. Felt pretty good on lifts. Squat v good and felt better with slightly lighter weight. Need more core/mobility/explosive
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0mi ,
47:35
Cross - Weights
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0mi ,
46:31
Cross - Weights
10 mins bike; Squat 6 x 60, 3 x 6 x 80, 6 x 60, Deadlift 6 x 60, 3 x 6 x 80, 6 x 60; Barbell Row 3 x 6 x 40; Glute Bridges, Hip Mobility, Calf Raises. Good session, happy with the squats and DL. Lifting fairly well at the moment
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Sun 21st Nov
Nov 21
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Mon 22nd Nov
Nov 22
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Tue 23rd Nov
Nov 23
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Wed 24th Nov
Nov 24
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Thu 25th Nov
Nov 25
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Fri 26th Nov
Nov 26
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Sat 27th Nov
Nov 27
|
1.6mi ,
1:00:00
Cross - Elliptical
Steady effort, trying to keep the effort to RPE 3-4 but this might have been a little higher. Generally not too bad though and quad strain seems to have eased up so able to start walk/run again tomorrow
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4.1mi ,
52:11
Run - Run-Walk
Progressed to 1,2,3,4,3,2,1 with 60 second walk recoveries. Still kept pace v slow so fairly comfortable. Picked up a little towards the end but other than that it was real jogging. Nice afternoon, cold and crisp. Quad twinged early on but settled and didn't feel it after that. Odd niggle in feet and left calf but nothing too serious
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0mi ,
1:00:00
Cross - Weights
Bike 10 minutes; Bench 6 x 60, 4 x 70, 3 x 8 x 80, 6 x 60; Squat 10 x 60, 3 x 3 x 90, 6 x 60; OHP 3 x 6 x 35; DL 6 x 60, 3 x 3 x 90, 6 x 60; Calf Raises. Very pleased with the effort. Bench and Squat possibly PB's! Technique good and felt nicely in control
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1.6mi ,
22:58
Run - Track Session
2 x 800 (4:51.8, 4:42.2) - 2:30 rec - 2 x 400 (1:56.9. 1:57.8). Started to do 4 x 800 but introduced two quicker 400's after second one to feel I was working a bit harder. Kept everything very much in control but was still working a lot harder than I should have been for the speed I was going. Legs ok, however, which is good
0.3mi ,
3:46
Run - Warm Down
Split Summary
===
1) 0.44km - 3:46(8:33/km) 137/154bpm [1172b/km] 30cal
Easy lap jog to warm down
1.7mi ,
34:41
Run - Warm Up
Split Summary
===
1) 1.61km - 24:07(14:59/km) 100/147bpm [1498b/km] 143cal
2) 1.08km - 10:34(9:46/km) 117/148bpm [1143b/km] 74cal
Walk/Jog, Stretch, Drills, 4 x 60m strides
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Sun 28th Nov
Nov 28
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Mon 29th Nov
Nov 29
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Tue 30th Nov
Nov 30
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Wed 1st Dec
Dec 1
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Thu 2nd Dec
Dec 2
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Fri 3rd Dec
Dec 3
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Sat 4th Dec
Dec 4
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1.3mi ,
45:00
Cross - Elliptical
Easy effort, felt really tired from the weekend away so took it very gently. OK, nothing more
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0mi ,
1:00:00
Cross - Weights
10 mins bike, Squat 10 x 40, 5 x 6 x 60, 10 x 40; OH Press 3 x 6 x 40; Bench 10 x 40, 5 x 6 x 50, 10 x 40; Glutes/Core/Hips/Calves - Decent session, concentrated on speed on main lifts. Felt good
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1.7mi ,
1:00:00
Cross - Elliptical
Steady, felt pretty good towards the end, not great early on
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0mi ,
55:32
Cross - Weights
Bike 10 mins; Squat 6 x 60, 6 x 80, 6 x 90, 6 x 80, 6 x 60; BB Row 3 x 6 x 50; Bench 6 x 60, 6 x 70, 2 x 3 x 80, 6 x 60, 6 x 70; Glutes/Sit-ups; Calf Raises etc.
Happy with this session. Squats felt controlled and comfortable. Bench a bit of a struggle. Good considering I hadn't felt good all day.
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8.7mi ,
3:28:59
Walk - Hiking
Gentle walk with Dave W and the dogs round Sedgefield and Bishop Middleham. Pleasant, lovely cold, crisp day
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0.2mi ,
17:39
Run - General
Split Summary
===
1) 0.18km - 14:20(1:19:14/km) 110/124bpm [8716b/km] 106cal
2) 0km - 5(0/km) 100/101bpm [INFb/km]
3) 0.17km - 3:13(19:28/km) 104/118bpm [2025b/km] 18cal
1.6mi ,
44:19
Run - General
Split Summary
===
1) 1.61km - 28:38(17:47/km) 92/137bpm [1637b/km] 150cal
2) 1.03km - 15:41(15:10/km) 113/141bpm [1714b/km] 110cal
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