Training Log: kPa
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 6:27:00|| 43.84||(8:50)|| 70.55||(5:29)|| 2471|
| ||Cycling||1|| 2:29:00|
| ||S&C||2|| 2:00:00|
| ||Total||7|| 10:56:00|| 43.84|| 70.55|| 2471|
|averages - sleep:7.5|
Running (Long hill reps) 1:51:00  13.14 mi (8:27 / mi) +912m 6:57 / mi
slept:9.0 shoes: New Balance Moyen
15' easy + 4 x 12' hill reps (with 12' recovery)
It did this on the road going up to Mam Tor again, the idea being to motivate myself to get as far/further than last time. Legs felt fresh and springy on the warm up so I was confident it would go well. I got to the top of the hill within 12' on every rep, a big improvement on last time, but can't take all the credit as there was a bit of a tailwind, as opposed to a headwind last time.
#1 Legs felt great but breathing really heavy which was the limiting factor. It didn't feel like my legs were working hard at all. I tried to back off a bit but still got to the top with 50s to spare. #2 Breathing thing sorted so was able to pump the legs hard and get into a decent rhythm, but held back a little. Got to the top with 10s to spare. #3 Similar to the 2nd, but had to work harder to maintain pace. #4 All out, legs still felt strong right through. Got to the top bang on 12'. I thought it was going to be a negative split but my excuse is it felt like the wind had dropped off.
S&C (combined) 1:00:00 
Running (easy) 1:15:00  8.1 mi (9:16 / mi) +390m 8:03 / mi
shoes: Salomon ultra 2
Had a massage at lunchtime (the non-bruising type) so legs felt wonderful for the run. Nice and easy around the woods. I also tested out some new shoes which felt great (similar to the previous ones but with some tread on them).
slept:6.0 (rest day)
slept:6.5 (rest day)
Running (Specific endurance) 2:59:00  19.6 mi (9:08 / mi) +1121m 7:45 / mi
slept:7.5 shoes: Salomon speed
3 Peaks recce (missing out Whernside)
Warm day, but not too warm. Max 17 degrees. The plan was to go moderate on the hills and the rest easy.
Legs a little heavy to start with and took a mile or so to warm into it. Felt motivated and effort was moderate plus up Pen-y-Ghent (ran all the way). Then the long flat section. I guess the effort was easy but not dawdling. Annoyingly I had an evolving blister on my right heal which distracted me a bit and perhaps forced me to run a bit slower. I havn't had blisters with these shoes before but havn't used them for a while. I wanted to test them on this course but have decided they're a bit too aggressive anyway. I got stuck in again going up Ingleborough and pushed on (the steeper the gradient the less my heal hurt). I was looking forward to a long, flowing run off but couldn't quite find a nice rhythm. I was probably a bit low on fuel by this point (I had a gel at 90mins - Long Haul, but no more) and the heal thing didn't help.
All in all I think it was a productive session, just frustrating about the foot. I probably have a little of last week's exploits still in my legs so a couple of WORK days will do me good.
Cycling (road) 2:29:00 
A real bike ride on a real bike. Moderate on the climbs and the rest fairly easy. Turned out not to be that pleasant as I unintentionally didn't take enough water. 24 degrees! It was probably good for me though.
S&C (combined) 1:00:00 
Running (easy) 22:00  3.0 mi (7:20 / mi) +48m 6:59 / mi
shoes: New Balance Moyen
This doesn't really count as training. 2 x 1.5miles taking/picking up my car from the garage.
all weeks |