Kazzaf

1) 1mi - 10:19(10:19/mi) 144/160bpm [1486b/mi] 87cal
2) 1mi - 10:00(10:00/mi) 156/163bpm [1559b/mi] 88cal
3) 1mi - 10:01(10:01/mi) 166/173bpm [1664b/mi] 88cal
4) 1mi - 10:04(10:04/mi) 171/175bpm [1720b/mi] 89cal
5) 1mi - 9:42(9:42/mi) 172/176bpm [1667b/mi] 89cal
6) 1mi - 9:29(9:29/mi) 178/188bpm [1689b/mi] 89cal
7) 0.01mi - 5(8:26/mi) 188/189bpm [1585b/mi] 1cal

Glutes:hamstrings felt the best for ages and actually enjoyed this run. Achilles was also much better too so overall fairly happy with it.

Need to do some speed training and have a race to focus on.

1) 1mi - 10:17(10:17/mi) 145/155bpm [1492b/mi] 83cal
2) 1mi - 10:39(10:39/mi) 154/166bpm [1640b/mi] 86cal
3) 1mi - 10:50(10:50/mi) 153/165bpm [1658b/mi] 91cal
4) 1mi - 10:27(10:27/mi) 163/171bpm [1703b/mi] 89cal
5) 1mi - 10:31(10:31/mi) 155/171bpm [1630b/mi] 82cal
6) 1mi - 10:44(10:44/mi) 159/173bpm [1705b/mi] 84cal
7) 1mi - 10:28(10:28/mi) 160/168bpm [1676b/mi] 86cal
8) 0.75mi - 7:44(10:15/mi) 165/172bpm [1690b/mi] 66cal

Really enjoyable chatty social run with Nina, Lesley & Kathy. Pleased to take it easy as hamstrings once again felt very tight so it was nice to just plod and chat.

1) 1mi - 10:25(10:25/mi) 145/157bpm [1511b/mi] 89cal
2) 1mi - 10:16(10:16/mi) 159/171bpm [1631b/mi] 91cal
3) 1mi - 9:52(9:52/mi) 170/177bpm [1677b/mi] 88cal
4) 1mi - 9:47(9:47/mi) 170/179bpm [1663b/mi] 88cal
5) 1mi - 9:32(9:32/mi) 174/182bpm [1659b/mi] 88cal
6) 0.01mi - 4(9:56/mi) 182/182bpm [1807b/mi] 1cal

Couldn’t decide about gym as afternoon plans and needed to be home on time so opted for a run instead. Hamstrings and glutes still feeling a bit tight and really don’t know what to do. I can run a decent distance but not got much speed in legs, although it’s ages since I did any speed work. Need to get back on it.

1) 0mi - 1:22:20(0/mi) 90/115bpm [INFb/mi] 188cal

Deadbugs

Deadbugs with 12.5kg
Single leg bridge

Thread the needle

Single leg RDL 12kg kettlebell 3 x 12
Single leg box squats 18’’ 10kg 3 x 10
Ab ductor 18kg x 20, 20.3kg x 20, 25kg x 20
Ad ductor 25kg x 20, 27.3kg x 20, 32kg x 20
Leg Extension 18kg x 2 x 12, 20.3kg x 12
Seated pec fly 18kg x 2 x 20, 25kg x 20
Overhead triceps pull 9kg x 20, 11.1kg x 20
Straight bar pull-down (overhand)10.1kg x 20, 14kg x 20, 18kg x 20
Straight bar pull down (underhand)14kg x 20, 15.1kg x 20, 18kg x 20
Div lat pull-down 23kg x 12, 25.3kg x 12, 27kg x 12 Both arms and single arm
Biceps curls 7kg 20 x 3

1) 1mi - 10:35(10:35/mi) 150/160bpm [1587b/mi] 88cal
2) 1mi - 10:09(10:09/mi) 162/172bpm [1645b/mi] 92cal
3) 1mi - 10:05(10:05/mi) 162/177bpm [1633b/mi] 87cal
4) 1mi - 9:47(9:47/mi) 165/172bpm [1614b/mi] 86cal
5) 1mi - 9:28(9:28/mi) 169/179bpm [1601b/mi] 86cal
6) 1mi - 9:32(9:32/mi) 176/185bpm [1679b/mi] 89cal
7) 0.01mi - 4(7:53/mi) 176/176bpm [1389b/mi] 1cal

Tried not to think about pace or look at watch, just run. Felt ok, better than most of my recent runs and hamstrings not quite so tight today. Achilles feeling better too.

1) 0mi - 1:07:39(0/mi) 85/108bpm [INFb/mi] 135cal 2/115rpm

Upper body gym session with Dave. Felt stronger than last week and he said that everything was higher reps at the heaviest weights this week.

Happy with this and wondering if I should increase to 2 PT sessions per week.

1) 1mi - 10:08(10:08/mi) 138/148bpm [1398b/mi] 71cal
2) 1mi - 10:04(10:04/mi) 152/163bpm [1531b/mi] 81cal
3) 1mi - 9:52(9:52/mi) 162/166bpm [1599b/mi] 85cal
4) 1mi - 9:50(9:50/mi) 168/172bpm [1651b/mi] 87cal
5) 0.53mi - 5:07(9:43/mi) 176/181bpm [1710b/mi] 47cal

Didn’t get round to running this morning as busy wrapping Xmas presents so decided on treadmill run instead. Glutes and hamstrings felt ok but have tightness in ad ductors after gym session earlier in the week. Managed ok and was able to increase pace as I went.

1) 1mi - 10:34(10:34/mi) 148/158bpm [1564b/mi] 90cal
2) 1mi - 10:15(10:15/mi) 160/165bpm [1641b/mi] 86cal
3) 1mi - 10:11(10:11/mi) 162/171bpm [1649b/mi] 89cal
4) 1mi - 10:18(10:18/mi) 164/174bpm [1689b/mi] 87cal
5) 1mi - 10:00(10:00/mi) 165/170bpm [1649b/mi] 88cal
6) 1mi - 9:57(9:57/mi) 165/175bpm [1641b/mi] 86cal
7) 1mi - 9:51(9:51/mi) 169/180bpm [1665b/mi] 89cal
8) 0.01mi - 4(10:16/mi) 176/177bpm [1806b/mi] 1cal

Longest constant run for a while. Just wanted to run and feel fairly comfortable without paying any attention to pace or feeling any discomfort in glutes & hamstrings. Felt a very small bit of discomfort in right Achilles at the beginning but otherwise everything ok.

Happy with this run.

1) 0mi - 1:00:50(0/mi) 93/110bpm [INFb/mi] 153cal 2/78rpm

PT session with Dave. Feel like I’m getting stronger and slightly more defined across shoulders and upper arms.

1) 1mi - 10:40(10:40/mi) 134/144bpm [1429b/mi] 84cal
2) 1mi - 10:24(10:24/mi) 147/163bpm [1529b/mi] 87cal
3) 1mi - 10:09(10:09/mi) 156/168bpm [1584b/mi] 86cal
4) 1mi - 10:21(10:21/mi) 155/166bpm [1603b/mi] 89cal
5) 0.01mi - 4(9:03/mi) 164/165bpm [1483b/mi] 1cal

Easyish run. Just to kill time and get out of the house as building work is very noisy at the moment. Legs really tired today and got no energy but pleased to get this done.

Right Achilles feeling very tight today, eased off a bit as I got going but still not quite right.

1) 0mi - 1:01:51(0/mi) 91/125bpm [INFb/mi] 151cal 1/87rpm

Solo gym session working on mainly legs. Heart wasn’t in it today and nearly didn’t go but pleased that I did. Worked a bit lighter today as knees have been aching recently and finding leg extensions quite hard so avoided those today.

Hip/ glute circuit

Deadbugs with & without 12.5kg
Single leg RDL with 12kg kettlebell

Single leg bridge
Plate loaded leg press 15kg each side 3 x 15
Straight leg press 52kg both legs
Straight leg press single leg calf raises 20kg x 20, 34kg x 20, 39kg
Ab ductors 18kg x 20, 25kg x 15, 25kg x 15
Ad ductors 25kg x 20, 27.3kg x 20, 32kg x 20

1) 1mi - 10:52(10:52/mi) 143/159bpm [1555b/mi] 87cal
2) 1mi - 10:26(10:26/mi) 155/163bpm [1618b/mi] 90cal
3) 1mi - 10:20(10:20/mi) 162/170bpm [1675b/mi] 85cal
4) 1mi - 10:02(10:02/mi) 168/177bpm [1685b/mi] 87cal
5) 1mi - 10:04(10:04/mi) 172/176bpm [1730b/mi] 90cal
6) 1mi - 10:03(10:03/mi) 172/180bpm [1729b/mi] 92cal
7) 1mi - 10:02(10:02/mi) 175/188bpm [1755b/mi] 91cal
8) 0.01mi - 3(9:21/mi) 182/182bpm [1701b/mi]

Easy run again not concentrating on pace at all. Did leg session at gym yesterday and really surprised with how tight my quads feel today so thought this would be a very uncomfortable run. It was actually much better than expected so decided to make it 7 rather than 6.

1) 1mi - 10:41(10:41/mi) 149/163bpm [1591b/mi] 91cal
2) 0.4mi - 4:15(10:41/mi) 158/161bpm [1687b/mi] 36cal
Slow jog back from Parkrun

1) 1mi - 10:39(10:39/mi) 150/165bpm [1596b/mi] 90cal
2) 1mi - 10:37(10:37/mi) 153/164bpm [1626b/mi] 89cal
3) 1mi - 10:10(10:10/mi) 164/171bpm [1667b/mi] 91cal
4) 0.14mi - 1:21(9:20/mi) 163/166bpm [1521b/mi] 13cal

Parkrun with Nina. Very busy today but also started quite far back. Very bright sunshine and difficult to see the path in front as sun was so low.

1) 1mi - 10:29(10:29/mi) 150/162bpm [1571b/mi] 85cal
2) 0.4mi - 4:05(10:12/mi) 160/164bpm [1633b/mi] 37cal

Warm up run to Parkrun

Hamstrings feeling very tight again

1) 1mi - 9:35(9:35/mi) 134/151bpm [1284b/mi] 82cal
2) 1mi - 9:23(9:23/mi) 150/162bpm [1407b/mi] 88cal
3) 1mi - 9:17(9:17/mi) 155/163bpm [1440b/mi] 87cal
4) 1mi - 9:54(9:54/mi) 150/161bpm [1485b/mi] 87cal
5) 1mi - 9:42(9:42/mi) 149/163bpm [1444b/mi] 90cal
6) 0.35mi - 3:09(9:06/mi) 156/161bpm [1419b/mi] 28cal

March Frostbite

No warm up, hamstrings tight and slowest ever over this course. Didn’t enjoy it, struggled to lift legs up but at least I had the benefit of my trail shoes as it was very slippery in places.

Pleased to get it finished!

1) 0mi - 1:06:19(0/mi) 88/126bpm [INFb/mi] 146cal

Hip/glute circuit

Deadbugs with/without 12.5kg
Single leg bridge

Single leg RDL 12kg kettlebell

Single leg hold on Swiss ball 2 x 45secs, 1 x 60 secs
Leg extension 11kg - abandoned this as even on a really light weight my knees were sore doing this
Leg Press both legs calf raises 52kg
Single leg calf raises 45kg 3 x 12
Single bent leg 25kg 3 x 12
Both bent leg 52kg x 2, 59kg x 2

1) 0mi - 1:09:05(0/mi) 90/111bpm [INFb/mi] 157cal 2/68rpm

PT session with Dave. Managed quite a few heavier weights today on the same machines but worked in reverse order so some things felt harder this week. Pleased with how everything is going.

1) 1mi - 10:14(10:14/mi) 152/167bpm [1557b/mi] 87cal
2) 1mi - 9:40(9:40/mi) 168/182bpm [1624b/mi] 88cal
3) 1mi - 9:32(9:32/mi) 174/189bpm [1658b/mi] 88cal
4) 1mi - 9:18(9:18/mi) 180/190bpm [1673b/mi] 89cal
5) 0.14mi - 1:17(9:32/mi) 186/189bpm [1774b/mi] 12cal

No real plan with this run as right hamstring feeling a bit tight. Only plan was to do around 40ish minutes.
Managed to speed up a bit without looking too much at actual pace. Fairly happy with how this went and pace I achieved but it was hard work for pace achieved either way a high heart rate too.

1) 1mi - 10:22(10:22/mi) 140/160bpm [1452b/mi] 86cal
2) 1mi - 10:07(10:07/mi) 158/164bpm [1599b/mi] 89cal
3) 1mi - 9:43(9:43/mi) 161/164bpm [1565b/mi] 86cal
4) 1mi - 9:31(9:31/mi) 163/176bpm [1550b/mi] 84cal
5) 1mi - 9:34(9:34/mi) 175/186bpm [1675b/mi] 89cal
6) 1mi - 9:19(9:19/mi) 173/179bpm [1612b/mi] 86cal
7) 1mi - 9:35(9:35/mi) 172/186bpm [1647b/mi] 89cal
8) 0.2mi - 1:52(9:14/mi) 175/180bpm [1615b/mi] 18cal

Enjoyed this run. Really cold start and toes were a bit numb but soon warmed up. Had no plans but felt quite good so just ran without looking at pace. Hamstrings still feeling tight, particularly towards the end but quite happy with this.

1) 0mi - 1:05:29(0/mi) 92/114bpm [INFb/mi] 160cal 8/86rpm

1) 1mi - 10:12(10:12/mi) 145/161bpm [1479b/mi] 83cal
2) 1mi - 10:22(10:22/mi) 160/171bpm [1658b/mi] 87cal
3) 1mi - 10:20(10:20/mi) 165/177bpm [1706b/mi] 91cal
4) 1mi - 10:34(10:34/mi) 159/178bpm [1681b/mi] 85cal
5) 1mi - 10:27(10:27/mi) 161/169bpm [1683b/mi] 89cal
6) 1mi - 9:58(9:58/mi) 167/178bpm [1665b/mi] 87cal
7) 1mi - 10:20(10:20/mi) 167/185bpm [1725b/mi] 88cal
8) 0.76mi - 7:49(10:18/mi) 179/194bpm [1844b/mi] 70cal

Social long run with a few from club. Pleased to have done it as forecast was for 45+mph winds but activity not that bad. Glutes very tight by the end and pleased to finish. Also pleased to run at slower pace.

1) 0mi - 1:30:17(0/mi) 85/114bpm [INFb/mi] 181cal

Solo gym session at Pure Gym
Bit of a mixture of everything

Hip/glute circuit

Deadbugs with/without 12.5kg
Single leg bridge 4 x 15
Single leg RDL 12kg kettlebell 4 x 12
Bicep curl 7kg 1 x 15, 8kg 2 x 15, 9kg 1 x 9 (failed on right side no 10)
Ab ductors 25kg 2 x 15, 27.3kg 1 x 15, 32kg 1 x 15
Ad ductors 32kg 1 x 15, 34.2kg 1 x 15, 39kg 1 x 15
Seated pec fly 25kg 1 x 15, 32kg 2 x 15
Straight leg press single leg calf raises 47.3kg 3 x 15
Leg press straight leg both 59kg 3 x 15
Leg press single leg 25kg
Overhand triceps push down 18kg 1 x 15, 23kg 2 x 15
Underhand triceps pull-down 18kg 13 x 15,

1) 1mi - 10:29(10:29/mi) 146/163bpm [1531b/mi] 85cal
2) 0.5mi - 5:12(10:23/mi) 154/164bpm [1598b/mi] 44cal
3) 1mi - 10:04(10:04/mi) 165/175bpm [1661b/mi] 89cal
4) 1mi - 10:05(10:05/mi) 172/175bpm [1733b/mi] 89cal
5) 1mi - 10:06(10:06/mi) 171/175bpm [1726b/mi] 89cal
6) 1mi - 10:08(10:08/mi) 172/177bpm [1742b/mi] 90cal
7) 1mi - 10:16(10:16/mi) 171/176bpm [1755b/mi] 89cal
8) 1mi - 10:11(10:11/mi) 168/174bpm [1710b/mi] 86cal
9) 0.84mi - 8:32(10:08/mi) 175/188bpm [1772b/mi] 76cal

Longest run for a while. Happy to have done this but really unhappy with how my upper hamstrings are feeling and don’t know what to do. Can’t have another 5 months of physio when I don’t actually know what is wrong.

Pleased with this run as hadn’t expected to get to 8m. Just ran and didn’t focus on pace at all.