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Training Log: UltraJaney

In the last 7 days:

activity # timemileskm+m
  Regeneration3 3:03:24 14.11(13:00) 22.7(8:05) 240
  Long Slow Run1 2:30:15 11.95(12:35) 19.22(7:49) 180
  Unspecified1 1:28:53 7.15(12:26) 11.5(7:44) 101
  Strength & Conditioning2 1:10:01
  Regeneration Run with 8 hill sprints1 1:05:50 5.34(12:20) 8.59(7:40) 75
  PiYo (Pilates/Yoga)1 1:00:00
  Nordic Walking1 33:15 2.01(16:31) 3.24(10:16) 39
  Total10 10:51:38 40.55 65.26 635
averages - sleep:12.2

Saturday Jan 21 #

8 AM

Long Slow Run 2:30:15 [2] 11.95 mi (12:35 / mi) +180m 12:01 / mi
slept:6.0 shoes: Scott Kinabulu

Long Slow Run instead of my Chester Ultra recce (see explanation below).

I was due to have attended this recce: however, we received a phone call on Friday about my uncle who is seriously ill in hospital. His wife (my mum's sister) needed a lift to the hospital as she doesn't drive and my mum isn't confident about doing this so asked me to take her. My uncle may not have long to live hence why I helped out.

Cue some last minute re-arranging of my schedule.

So, I ran 14 miles as stipulated but on local paths and trails at home. I also did this in a fasted state as part of my plan to become fat adapted. Followed this with a one-mile walk to cool down with.

15 miles in total.

The best bit and you'll faint at this - I was out the house at 8.30am!! Unheard of for me to do a long run at this early time.

Friday Jan 20 #

9 AM

PiYo (Pilates/Yoga) 1:00:00 [2]

Pilates/Yoga session.

Core/flexibility/power and strength

1 hour
4 PM

Unspecified (Easy run + Tech Circuit) 1:28:53 [3] 7.15 mi (12:26 / mi) +101m 11:55 / mi
slept:6.0 shoes: Inov-8 X-Talons 212 Precision

45 minutes Easy Run + Technical Circuit

The 'technical circuit' refers to the set of form drills you sent me.

I did a one-mile warm up run, then the drills followed by the easy run.

I completed all of them but need to revisit the set of drills to check that I followed your plan as stated.

These drills are almost identical to the ones we do at my triathlon club speedwork session on Tuesday nights.

No problems with my ankle or knees.

I did all of this Burnt Wood. Used their football pitch for the drills and the trails for the easy run.

7.2 miles.

Thursday Jan 19 #

2 PM

Strength & Conditioning (Weights and mobility) 1 [2]

Strength & Conditioning

Weight training followed by running-specific exercises, e.g. lunges, bear crawls, step ups etc.

Mobility/flexibility work - ankle/hip/lower back
6 PM

Regeneration 55:06 [1] 4.07 mi (13:33 / mi) +64m 12:55 / mi
slept:6.0 shoes: Saucony Triumph

Not enough sleep last night so tonight was a Regeneration Run but done as an 'active recovery' session. Very easy pace - the slowest this week.

But it's still 4miles in the bag.

My left ankle (and knees) are still ok.

Wednesday Jan 18 #

3 PM

Regeneration 1:05:53 [1] 5.01 mi (13:10 / mi) +115m 12:17 / mi
slept:8.0 shoes: Inov-8 X-Talons 212

Regeneration Run

A very steady pace - walked up any steep hills after yesterday's effort with hill sprints. This was a recovery type run.

As you might have guessed, lots of muddy fields and farm tracks.

1 hour

Left ankle is fine!
5 PM

Nordic Walking 33:15 [1] 2.01 mi (16:31 / mi) +39m 15:35 / mi
slept:8.0 shoes: Scott Kinabulu

Decided to do a couple of miles of Nordic Walking as a cool down plus I haven't done any of this type of walking for at least two to three months.

Kept a good steady pace and rhythm.

2 miles in total.

Tuesday Jan 17 #

7 PM

Regeneration Run with 8 hill sprints 1:05:50 [3] 5.34 mi (12:20 / mi) +75m 11:49 / mi
slept:9.0 shoes: Scott Kinabulu

Regeneration Run with 8 x 20 second hill sprints.

Thought I'd re-introduce the hill sprints as my left ankle has settled down. I will do the same with the strideouts.

Multi-terrain with the usual tons of mud!

An undulating route with a few hills - road and off-road to mix things up a bit. Knees are still fine.

I had plenty of energy during this run which may be due to healthy eating (cut out a lot of the sugar!) and going a long time without any food before running. Have done a couple of 'fasted' runs to date.

Monday Jan 16 #

12 PM

Strength & Conditioning (Weights and mobility) 1:10:00 [2]

Strength & Conditioning

Weight training followed by running-specific exercises from physio - bear crawls, round the clock lunges, side lunges with sandbag, step ups with sandbag and calf raises (single leg).

Mobility work - back/hip flexors and ankle
6 PM

Regeneration 1:02:25 [1] 5.03 mi (12:24 / mi) +61m 11:57 / mi
slept:9.0 shoes: Scott Kinabulu

Regeneration Run

Mostly lanes and footpaths in the pouring rain! Great!!!

Ankle is ok but I'll continue to keep an eye on it.

Knees are fine which is a bonus.

Duration: 1 hour

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I am an endurance athlete who does running, cycling, Nordic Walking, pilates, Cage Fit and Boxing for Fitness. And, strength and conditioning work - weight training, mobility etc. I'm a bit of a fitness fanatic!

My main sport is running. I run ultramarathons.

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