by buzz » Sun May 31, 2020 8:34 am
31.5.20 - 13k run from house along Kelvin, up Croy hill and along the ‘ridge’ towards Castlecary, then spun and back. Legs felt tight and felt a bit sluggish the whole way. Bit of wind but nice and cool compared to last few days. 1:20.07, av pace 6.10, elevation gain 148m, 978cals, cadence 162/230/1.00m, HR156/176
30.5.20 - SSB squats w/red band wrapped 2/1 3x6x40 - fast but left hip/pelvis niggly so didn’t want to go heavier. Also other aches around right knee/calf and left quad.
Calf raises 3x20 both legs together, 1x20 one at a time
Split squats 2x15 each leg - add weight next time
SSB bench (paused) 20x20, 5x40, 3x50, 2x5x60 - good, 16x45 - just
29.5.20 - warm up 500m then 20min tempo run down Mill Rd and along/back Kelvin and finishing with 2k warm down. Roasting hot, about 20-25 degrees and no breeze. Stats for tempo run 4.49km, av pace 4.28, elevation gain 6m, 277cals, cadence 167/1.34m, HR165/184, 4.22/4.36/4.26/4.29/2.08 (½ k)
28.5.20 - 16k run from house out east then over marshes onto canal path and along to Banton, back to Auchinstarry and along Kelvin then up Mill Rd. 1:29.50, av pace 5.37, elevation gain 46m, 1089cals, cadence 161/175/1.11m, HR155/170, 5.39/5.32/5.57/5.56/5.44/5.35/5.34/5.39/5.46/5.40/5.28/5.35/5.27/5.32/5.31/5.12
26.5.20 - 7.42k figure of 8 kind of run at Colzium, easy pace 8 steps/breath the whole way, 40:58, av pace 5.31, elevation gain 46m, 513cals, cadence 159/177/1.14m, HR157/173, 5.45/5.38/5.31/5.33/5.30/5.40/5.11
Then - SSB squats (paused) 6x20, 3x40, 3x3x50
Deadlifts 5x50, 3x80, 3x100
Stiff leg DL’s 6x50
Rows 8x50
Pull ups w/red band 6 x mid
25.5.20 - 6 x 1k intervals with 2-3mins break in between. Warm up to top of Mill Rd then down to Kelvin, along and back. Sunny, warm and still conditions. Felt great, caffeine gel before running and all k’s felt ‘comfy’ like could have gone faster, other than maybe the last. 6 steps per breath on all other than the last dropped to 4/breath towards the end. HR142/152/166/171/163/168, 350ish cals, cadence from 1st and last k 168/177 stride 1.41m and 170/177/1.39m. 4.14/4.17/4.17/4.18/4.21/4.13
BP/HR 4hrs after finishing run 116/73/57
24.5.20 - morning BP/HR 130/77/62
13km run over Bar Hill and Croy Hill, down to boathouse and back along Kelvin 1hr20.09, av pace 6.10, elevation gain 181m, 968cals, cadence 161/211 stride 1.01m, HR159/182, 5.49/5.35/7.02/7.05/5.45/7.22/6.56/5.55/5.57/5.35/5.55/5.44/5.31
BP/HR 20mins after finishing run 121/76/63
23.5.20 - 8am BP/HR 128/84/51
SSB squats 6x20, 3x40, 2x5x50
Cal raises 2x20 (1 foot/leg at a time), 1x20 (both together)
Split squats 2x12 (each leg)
SSB bench (paused) 20x20, 5x40, 3x50, 6x56, 20x40 (not paused)
22.5.20 - 8k run down Mill Rd and along Kelvin and back. Easy/Medium sort of pace other than 3rd k went all out! Rainy and windy but wind at my back on the 3rd and 4th k. 41.49, av pace 5.13, elevation 30m, 541cals, HR162/191, cadence 161/183, stride 1.18m, 5.24/5.22/3.48/5.32/5.23/5.38/5.26/5.13