Coaching – Week 7

The final week of travelling.  Different hotels, heat, tweaks and lots of other things going on, plus travelling home.  This was week 7 of the coaching…

As I had managed to do the long run on the Sunday, rather than carrying it over, I planned to pull the day 2 session forward and to include an additional recovery run on day 2

Day 1

40 minute recovery run – easy with no strides.

Being a bit of a tourist while doing the recovery run.  I was focused on keeping in a comfy zone and the cadence up.  There were a lot of stop/ starts for traffic lights so the cadence was a little low on average, but I was generally running around the 180 mark.

The problem being the achilles went very tight just under 6k and I am conscious of previous problems with it, the same ankle I have had all the problems with, so I cut the run short by about 5 minutes.  It did not feel great and the same as previous problems with it.  The achilles was the thing that I first had a problem with, before I turned the ankle and did a different tendon and ligaments.

I did a gentle short swim in the afternoon instead of a Zova session

Screenshot 2016-02-02 14.22.39

Day 2

40 minute recovery run – easy with no strides.

Not completed due to the achilles.  It had actually showed signs of bruising and swelling on the inside of the ankle, with the most painful spot being on a line just above the ankle bone.

Day 3

10/10/10 Progression run – just work up to half marathon PB pace for the final 10 Chris but then add 5 x 80m strides after.

Not completed due to the achilles.  I did a Zova core session plus another short swim to protect the achilles.

Day 4

Easy recovery run 20-30 minutes

Not completed due to the achilles.

Day 7

Optional 30-40 minute shakeout run – needs to feel good though, this is about recovery.

Not completed due to serious impact of jet lag and lack of sleep

The Current Week

All in all not a great week.  Very little running due to the achilles and travelling.

Screenshot 2016-02-02 14.23.34

8 Week Rolling Summary

Screenshot 2016-02-02 14.24.20

Screenshot 2016-02-02 14.24.47

Monthly Summary – Rolling 12 Months

Given the lack of training this in fact did not turn out to be my biggest month, it equalled it in terms of distance, but took less time to complete in fewer activities.

Screenshot 2016-02-02 14.53.08

Screenshot 2016-02-02 14.53.44

Day to Day Summary – 2016

Screenshot 2016-02-02 14.54.08

Week on week heat map

Screenshot 2016-02-02 14.55.08

Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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