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Training Log: g.foz.foster

In the last 7 days:

activity # timemileskm+m
  Off-road (75%+)5 5:05:33 33.85(9:02) 54.47(5:37) 886
  Spin bike1 50:55
  Total6 5:56:28 33.85 54.47 886
averages - sleep:8.3

Wednesday Jan 23 #

5 AM

Off-road (75%+) 1:10:46 [1] 11.91 km (5:57 / km) +181m 5:31 / km
ahr:125 max:145 slept:8.0

Another beautiful morning. Very cold (-7) but still, so fine once you got going. Had to start early as I had a massage booked straight after work and didn't think it good to run after that.

Ran direct from the house along the trail behind the village towards Grisedale Pike then out and back to Force Crag mine workings on the 4x4 track.

Felt good on the first section along the trail towards the mine track; the ground was frozen a bit but generally soft and nice underfoot. Got very icy and solid on the mine track with short sections of decent snow on the sides. Used the snow where possible to limit the risk of going arse over tit.

Felt good to the turn around point right by the old mines and repeated the running on the snow where possible on the way back down the track but definitely started to feel some of the familiar tightness in the calf, though again (as with the cycling last night) it never escalated and was more of a 'notice' than anything more sinister. Annoying though.

Didn't have any issues with it afterwards or for the rest of the day. I'm on my feet a heck of a lot more now that I'm back working but am trying to 'rest' still as much as possible at work.

Tuesday Jan 22 #

6 AM

Off-road (75%+) 41:31 [1] 7.53 km (5:31 / km) +37m 5:23 / km
ahr:134 max:156

Start of the early morning runs again. Not bad at all though. Cold, crisp but totally still. A bit icy in places but generally decent underfoot.

Felt good on the run, nice and relaxed. Ran down along between the road and the lake again. Good singletrack but limiting in that it's only about 25' from the start of the path to the end/turn around point so max I could do realistically without lapping myself a few times is around 50-55' on that route.

5 PM

Spin bike 50:55 [2]
ahr:144 max:157

Spin on the Watt Bike.

As boring as I remember but fun to watch the fatties doing their thing on the treadmills and weights. Calf felt tight after the first few minutes but only ever at a 'noticing' level, never got any worse and certainly not painful.

Legs felt worked, which shows how long it's been since I've had a session on this. I was going at my old 'cruising' pace and finding it fairly tricky to maintain 100% comfortably.

Finished with Duncan's calf exercises.

Monday Jan 21 #

(rest day)

Sunday Jan 20 #

11 AM

Off-road (75%+) 1:10:37 [1] 12.56 km (5:37 / km) +291m 5:02 / km
ahr:142 max:166 slept:9.0 shoes: Hoka One One Speedgoat 2

Slept great. Ran well. Great day.

Sums it up.

Change of venue to Ullswater for the first time in about 4 years or so. Ran along the aptly Ullswater Way from Patterdale round to the top of Martindale. Really nice, undulating path. Rocky and uneven but still allows for pretty steady away running. Will definitely be one to come back to to use more often. Probably during the week though when there's not so many space cadets wandering about on it with their ridiculously shit-looking dogs.

Lots of short punchy uphills and downhills to test the calf on. All felt great. Good day in lovely weather with awesome views.

Saturday Jan 19 #

10 AM

Off-road (75%+) 1:02:28 [1] 11.96 km (5:13 / km) +96m 5:01 / km
ahr:139 max:153 slept:8.0 shoes: Hoka One One Speedgoat 2

First run along by Windermere in a good few weeks. Nice and quiet on hard-packed trail.

A few punchy little ups and downs in the first/last 3km then flat plodding for as long as you want it to be. Ran in the Hokas and felt good enough in them. Pretty cold wind but nice enough in the treeline and lower down.

Friday Jan 18 #

1 PM

Off-road (75%+) 1:00:11 [1] 10.51 km (5:44 / km) +281m 5:03 / km
ahr:144 max:161 slept:8.0

Had a bad feeling going into this but came out all good. Need to get out of my head and stop looking for something that isn't there. Pretty frustrating but just really not keen to get injured again - from the mental as much as the physical side of things.

Ran the full loop from Underskiddaw car park round to the Blencathra centre and back to the car park. Plenty of ups and downs on good rock trods and land rover track (pretty much 50/50). Will ease back to more consistently flatter stuff for the next few runs; just got excited by the slight hill aspect!

Another cold day with lots of ice so again took it easy. Snow starting to fall from when I left the van but stopped after 20' or so. No real wind to speak of so was pretty warm by the end of it!

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