Training Log: 13th - 19th Nov 2017

 

Mon 13th – Me: Planned 8 miles easy // Mr B - 30 minutes Recovery Run at Track with Kids - do a good Stretch when home, focus on PF!

Grazed Knees Runner

Terrible nights sleep. Easy run started well, then felt PSOAS twingeing and ended up tripping over and grazing hands and knees. Hobbled back. Gutted.
Stats:
Me – 56:59, 6.4miles // Mr B – 40:00, 3 miles

Tue 14th – Both: Track – 7x 1100m off 85s (I jogged up from tube to test legs / PSAOS)

Soar Running Track Mens

PSOAS was fine until last rep when there was a slight twinge. Wasn’t hammering it.
Stats:
Me - Tube-> Track = 3.1mi, 29:37 , 9:33/mi
1100’s = 4:34, 4:29, 4:35, 4:30, 4:31, 4:40, 4:33 (5.1miles)
MrB -  Steve 4:02, 4:03, 4:02, 4:01, 4:02, 4:05, 4:03

Wed 15th – Me: Rest day // Mr B – Rest day

Thu 16th – Me: Short runcommute // Mr B: 45 minutes Steady Undulating Run, include 1,2,3,2,1 minutes at 90% with a 60 second jog recovery in the middle

PSOAS / Groin felt bad all day after and knee a bit too. Think I need to be careful there.
Stats:
Me - 6.5 mi, 1:00:10, 9'09/mi, 147bpm // Mr B- 45:20, 5.6 miles (reported his legs felt heavy after)

Fri 17th – Me: Rest Day // Mr B – 30 minutes Easy Run + Stretch
Stats: Mr B – 28:43, 3.3miles

Sat 18th – Me: 30mins conditioning // Mr B – London XC Champs, Parliament Hill

Stats:
Mr B – 44:43,6.4 miles, 283rd place out of 494

Sun 19th - Conditioning done - 30mins + // Mr B – 20-30mins conditioning

Total Miles: Me : 22.1  // Mr B: 23.5