Feeling Good

Week three is done and dusted with the targets accomplished. The muscle soreness from the week before was not a factor this week. The muscles have adapted to the new/extra workload that I have put on them and are now noticeably a little stronger.

I will look at increasing the elevation over the oncoming weeks along with the leg and buttock strength exercises.

The week went as follows:

DAY	TRAINING	DISTANCE	ELEVATION
Monday AM	Easy run Ocean swim 10 min leg & core workout	10.4km 726m	227m
Monday PM	Rest
Tuesday AM	Easy run Ocean swim 10 min leg & core workout	10.4 876m	193m
Tuesday PM	Run with hill repeats	6km	101m
Wednesday AM	Easy run Ocean swim 10 min leg & core workout	6.3km 841m	70m
Wednesday PM	Run	12.2km	153m
Thursday	REST DAY
Friday AM	Run Ocean swim 10 min leg & core workout	10.7km 749m	225m
Friday PM	Run	8.8km	132m
Saturday AM	Run	14.7km	170m
Sunday AM	Trail run	15.2km	590m
TOTALS		Running  94.8km Swimming 3192m	1857m

Total kilometers were about the same as last week being around the 90km. Total kilometers will stay around the same for the next few weeks with the elevation gains increasing steadily.

New Friends, New Trails

The Sunday morning trail running was my best run for the week. I commented on a trail runner’s effort (that I follow) and said we should go for a run some time. He replied that would be great, the date was set and a new friendship made.

Rui Sequeira is a solid trail runner who not only goes well in his age group section but also podiums in some decent trails races. In the coming weeks I look forward to getting to know Rui more and discovering the many trails he knows so well in and around Sintra, Portugal.

Together with Paulo and Dan, two other friends I have made through the running community, we had a great morning out on the trail.

Happy running!

Andrew.