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Training Log: kPa

In the last 7 days:

activity # timemileskm+m
  Running6 8:24:00 53.3(9:27) 85.78(5:53) 3584
  S&C2 2:00:00
  Total8 10:24:00 53.3 85.78 3584
averages - sleep:7.8

Saturday Oct 20 #

11 AM

Running (hilly fartlek) 1:43:00 [4] 11.3 mi (9:07 / mi) +977m 7:11 / mi
slept:7.5 shoes: Hoka speed instinct 2

15' easy + 60' hilly fartlek + jog home
I started off at a slightly more conservative effort than I usually would due to me not feeling on form recently. This meant I didn't fade too badly towards the end, which is a positive. Still feeling generally slow and 'unfit'.
I was saddened to see that a good chunk of the wood I spend half my life running around has been flattened. I hope they don't chop down any more as there won't be many trails left.
4 PM

S&C (combined) 1:00:00 [1]

Friday Oct 19 #

8 PM

Running (easy) 1:23:00 [2] 8.0 mi (10:22 / mi) +371m 9:04 / mi
slept:10.0 shoes: Hoka speed instinct 2

Loop around the fields/ woods with Matt. Feeling loads better after a big sleep. Gluts finally better. 6 x strideouts felt good.

Thursday Oct 18 #

5 AM

Running (Easy) 1:01:00 [2] 6.4 mi (9:32 / mi) +336m 8:12 / mi
slept:6.0 shoes: Hoka speed instinct 2

The 4.30am alarm has been going off quite frequently recently. I made Matt come with me this time as I felt at risk of chickening out. Gluts a little better but still feel bruised. 6 x strides ok.

Wednesday Oct 17 #

9 AM

Running (Specific endurance) 2:04:00 [3] 12.6 mi (9:50 / mi) +912m 8:02 / mi
slept:8.0 shoes: Hoka speed instinct 2

Loops in the woods again. Very boring and I was definitely lacking enthusiasm. Gluts still very sore, but not in a ‘running is making them worse’ kind of way. Didn’t do the full 2.5hrs as I’d slightly misjudged timings and had to rush to get to work.

Tuesday Oct 16 #

8 AM

S&C (Combined) 1:00:00 [1]

2 PM

Running (Moderate) 1:08:00 [4] 9.0 mi (7:33 / mi) +544m 6:22 / mi
slept:6.5 shoes: Hoka speed instinct 2

Mixture of road and trails with a fair few steep hills. Again my energy levels were ok but I felt I was breathing heavily on the climbs and didn’t have that extra gear for the flats/ downhills. I also felt like I was getting tired towards the end despite going out at what seemed like a sensible and sustainable pace.
Gluts really sore after yesterday’s session. More than ever before! But they actually stopped hurting when I was running. Sitting down was the bad bit.

Monday Oct 15 #

3 PM

Running (Short hill reps) 1:05:00 [4] 6.0 mi (10:50 / mi) +444m 8:48 / mi
slept:9.0 shoes: Hoka speed instinct 2

6 x 30s hill reps + 4 x 60s hill reps
Tired after the weekend but a big sleep plus afternoon nap sorted me out.
I did this on the steady incline on the High Peak trail. Chucking it down but still nice to be running in the light for the first time in a while. Proper lung busting stuff. It took a few get get used to how to pace these - I went out to hard at the start. Legs like jelly on the last few.

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