My Running Training Log – 28 November – 4 December 2016

This year my training and racing were not synced at all. Work and the PT course took its toll and my training became inconsistent. I got injured before I headed out to Mongolia so couldn’t train properly and UTMR trail camp with Lizzy was done on unprepared legs too.

My running was like on a roller coster – going downhill = no or minimal training; going uphill = tough challenge like UTMR or Nepal. 

This obviously had an effect on my body – doing crazy mountain multi-day run on minimal training resulted in (surprise, surprise) an injury – my ankle was gone for a good 3 weeks. On top of it all, my body went through a big hormonal shock during September and October. I was in a bad state. 

Back then I decided that after Nepal, I’ll start from scratch. Building up the mileage nice and slowly, no rushing, being sensible and having enough rest. So here I am launching my weekly training log where I’ll keep a track of every exercise so I can reflect back and make sure I’m not over, under or no training.

Week #1 – 28 November – 4 December 2016

Monday 

I landed on Sunday and came back home late night so Monday was a day off for me. I also had to catchup on work and washing 😉 

Tuesday

// AM: Morning easy 3mile run 

// PM: HIIT session with weights

HIIT Set #1 – 30 sec on x 30 sec off x 6
HIIT Exercises: Burpees, box jumps, mountain climbers, plank, ski jumps, knee to elbow on bosu ball

Weights: Squats (20kg barbell) – 10 reps/5 sets; KB swings (16kg) – 10 reps/5 sets

HIIT Set #2 – 30 sec on x 30 sec off x 6
HIIT Exercises: same 

Weights: Deadlifts (20kg barbell) – 10 reps/5 sets; KB swings (16kg) – 10 reps/5 sets

My Training Log - HIIT session

Wednesday

// AM: Morning 5mile run with Like the Wind run club – legs felt so heavy! 

// PM: HIIT session (4 cycles; 24mins; 30 sec rest between cycles) 

5 min on treadmill to warm up followed by;

Cycle #1 – 30 sec on x 30 sec off x 6
Cycle #2 – 30 sec on x 30 sec off x 6
Cycle #3 – 30 sec on x 20 sec off x 6
Cycle #4 – 30 sec on x 20 sec off x 6

HIIT Exercises:Burpees, lunges with weights, box jumps, mountain climbers, plank, frog/ski jumps, knee to elbow on bosu ball, lung jumps (lunge, lunge, squat), frog jumps, high knees

Thursday 

Off! 

Friday 

// AM: Morning 3mile run

// PM: HIIT session (ladder)

10 sec on x 10 sec off x 6 exercises
20 sec on x 20 sec off x 6 exercises
30 sec on x 30 sec off x 6 exercises
40 sec on x 40 sec off x 6 exercises

Saturday

Steady 90mins  back in my hood aka Alexandra Palace and Highgate Woods

My Training Log - Saturday trail run

Sunday 

4miles including 5x 60sec hill reps, 10x hill sprints

Lenka Istvanova

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