Training Log: RHF
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 4 | 8:50:40 | 42.0 | (12:38) | 67.6 | (7:51) | | | | | |
| Yoga/Stretching/S&C | 3 | 2:40:00 | | | | | | | | | |
| Total | 7 | 11:30:40 | 42.0 | | 67.6 | | | | | | |
6 PM
Yoga/Stretching/S&C 40:00 [1]
9 AM
Running 1:15:27 [3] 13.52 km (5:35 / km)
shoes: Inov-8 Parkclaw G280
Coed y Brenin Goldrush-ing with Tom, Nobles and Jonesy
Worried how my legs would feel after yesterday. A little sore but not horrendous. Thought this could feel far. It turned into a bit of a burn up. Tom set off hard as he usually time trials it. Got to a steep rough climb and I pressed on. Then realised we were all going for it so tried to calm it down and didn't drop hard on the forest road. Twisted my left ankle a bit and didn't want to do anything silly and get injured. At the back for a bit of it trying to slow it down. Some really good single tracks, a real mix of tracks and quite scenic in places. A bit like a MTB loop but for running. Some fun downhills then ran it in along the flat/gradual up to the end. Felt at times like we were pushing it but overall still amazed by legs are holding on. Planning an easier week to recover before getting in some more consistency.
7 AM
Running long 6:17:46 [3] 40.07 km (9:26 / km)
shoes: X-Talon 212 2022
Barmouth to Rhinog Fach with the Llamas Nobles, Jonesy and Tom
My longest ever run!
Llama Thursday group trip to the hills. Staying at Tom's family holiday cottage in Barmouth. Would've liked a bit more time post Lakes to recover but thought it was a good opportunity to get involved and to get to know them better. Interesting to let other people plan the routes and to watch them all follow it on their watches!
Small jog along the road with views out to the sea. Trying out James's Leki poles for the run. Messing around with attaching them to the bag then had them out the whole way. The poles don't seem long enough to have vertically on the front. Best seem horizontally on the back but worry they're bruise my lower vertebrate. Definitely a lot better attachment with the gloves and how much force you can put down through them. Don't like poles when you need your hands free
Gradual and steady up went on for a long while. All pretty grassy. Some interesting bits but mainly following the wall. Fairly clear conditions and in general super lucky the rain didn't come. Wore a coat for the middle section in some drizzle but predominately okay. More interesting from Diffwys round to Rhinog Fach. Rockier and more mountainous. Then the long run back round. Didn't enjoy the forest roads in my X-Talons. A bit tired at times but kept going ish. Did seem to go on for a long time. Had been debating rounding up to a marathon but thought only worth it if we got to Barmouth at over 40km. Was just under so rounded up to 40km. Then a milkshake on the front. Not too bad and could've done more if needed.
Ate:
500ml water
500ml Tailwind
4 electrolyte tabs
12+ jelly babies
12+ tangfasters
Kendal mint cake
3 pieces of flapjack
1 bag of hula hoops
100g ish of Marzipan
2 slices of pizza
3 PM
Running 27:49 [3] 5.29 km (5:16 / km)
shoes: Mizuno Wave Inspire 18 2023 Te
Flat lap around the parks
Couldn't resist getting out as it was sunny and I'd otherwise spend all day inside. Also work a little bit stressed today due to other people's poor decision making.
7 AM
Yoga/Stretching/S&C 1:00:00 [1]
Gym
Warm up: 3 sets of 1 min machines, 6ES thoracic twist, 6 plank plate steps
Strength: 7 chin ups (red and blue bands) + 10 calf raises 5kg + BW (1 mins)
Accessory: 8ES 7.5kg DB walking lunge + 10 ES standing band rotations (1 mins)
Conditioning: 10 mins AMRAP 5 15kg hang power snatch, 10 5kg DB thrusters and 15 sit ups
7 AM
Yoga/Stretching/S&C 1:00:00 [1]
Gym:
Warm up: 3 sets of 1 min machines, 5ES downward dog to pigeon, 10 16kg Russian Swings
Strength: 4 sets of 7 deadlifts 57.5kg (2 mins)
Conditioing: 20mins trio AMRAP 30 burpee 7.5kg box step ups, 45 16kg Russian Swings, 60 ring rows, 75 calories rowing
5 PM
Running 49:38 [3] 8.72 km (5:42 / km)
shoes: Inov-8 Parkclaw G280
Gradual way up
As if I need much more elevation in the legs. A bit tired particularly the calves but overall not feeling too bad. Reflecting on last weeks mountains and planning ahead for more
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