Attackpoint AR - performance and training tools for adventure athletes

Training Log: LiamB

In the last 7 days:

activity

time

miles

Cross Training

3:20:00

S+C

2:25:00

Road Running

1:22:11

10.33

(7:57)

16.63

(4:57)

Total

7:07:11

10.33

16.63

[1-5]

4:42:11

1:32

0:00

Thursday Apr 18 #

7 PM

Road Running 20:04 [2] 2.52 mi (7:58 / mi)
shoes: Asics Gel Cumulus #9

Standard stuff. Hip still beginning to feel a little sore around the same time but never more than a 1/10 on this length of run

S+C 30:00 [0]

Standard

Cross Training 30:00 [3]

Shorter bike today. Quite tired.

Bit of a weird week with only one wfh day and on site or in the office on all the others as opposed to my normal 1 day per week in the office.

More normal days next week with tuesday on site and thursday in the office and the rest at home where I can have the time to split the run and cycle to different times and can more easily make the cycle a bit longer.

Week after away in Bristol Monday/Tuesday for work and away the Friday-Monday with Kally for some hiking over the bank holiday

Wednesday Apr 17 #

7 PM

Road Running 20:05 [2] 2.53 mi (7:56 / mi) +4m 7:54 / mi
shoes: Asics Novablast

S+C 30:00 [0]

Same as previous days

Cross Training (Turbo) 40:00 [3]

Quads feeling the effects of the last couple of days so this was a slightly lower and more consistent effort throughout

Tuesday Apr 16 #

7 PM

Road Running 22:01 [2] 2.7 mi (8:09 / mi) +2m 8:08 / mi
shoes: Asics Gel Cumulus #9

Site day so out early and back late. Out for the run at 8pm.

S+C 30:00 [0]

Same pre run routine as yesterday

Cross Training (Turbo) 40:00 [3]

Working a bit harder tonight

Monday Apr 15 #

6 PM

Road Running 20:01 [2] 2.58 mi (7:46 / mi)
shoes: Asics Gel Cumulus #9

Easy 20. Normal sensations in the hip coming on in the last couple of mins but never getting sore

S+C 30:00 [0]

Pre run routine

Hip stretching

Lower back stretching

Alternating dead bugs (3x20 each side)

SL glute bridge 3 sets of 10x10s holds on each side. Unweighted

Hamstring bridge (double leg) 2 sets of 10x10s

Hip flexor marches 3x15 each leg

Cross Training (Turbo) 30:00 [3]

Spin on the turbo. A bit of pushing harder in some random bursts of 1-3mins. Legs finding any sort of effort on the bike a bit hard

Ideally would do this at a different time from the run but struggling for time this week.

Transitions need some work as it took me about 20 mins between finishing the run and getting on the bike. Although most of that was spent faffing with the drain pipe that broke off in the wind

Sunday Apr 14 #

10 AM

Cross Training (Turbo) 1:00:00 [2]

Finally brought the bike back out and will start fighting Kally for use of the turbo.

Easy 60 with a few stops to fiddle with the bike set up

S+C 25:00 [0]

Single leg stand up from chair - 3x15 each side

SL glute bridge with 10kg - 3x15 each side

Swiss ball hamstring curls - 3x15 each side

Banded hip flexor marches - 3x15 each side

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