Training Log: kPa
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 12:57:19|| 86.9||(8:57)|| 139.85||(5:33)|| 3357|
| ||S&C||1|| 40:00|
| ||Total||7|| 13:37:19|| 86.9|| 139.85|| 3357|
|averages - sleep:6.9|
Running (Easy) 1:00:00  5.9 mi (10:10 / mi) +285m 8:51 / mi
slept:3.5 shoes: Sense Ride 2s
Late night but woke up really early, so not feeling great. Once hen activities out the way I went for a run on the Quantocks with my parents. If it wasn’t for the lack of sleep, I’d probably have felt really good. Legs a little heavy but actually quite minor all considered. No real tightness anywhere, and my hamstrings are fine.
Running race 7:19:19  50.8 mi (8:39 / mi) +1571m 7:53 / mi
slept:6.5 shoes: Salomon ultra 4
NDW 50. Entry to follow
Running (easy) 52:00  5.8 mi (8:58 / mi) +228m 7:59 / mi
slept:8.0 shoes: Sense Ride 2s
Easy jog around the fields. No issues. Hamstrings basically fine. Some new shoes turned up which are quite nice. More cushioning than any other Salomons I have.
In the afternoon I performed a complicated manoeuvre involving a 4 hour drive, 3 mile walk and 2 trains to get me to the start of the race, having left my car at the finish.
Running (Hilly Fartlek) 1:25:00  9.3 mi (9:08 / mi) +573m 7:40 / mi
slept:7.0 shoes: Salomon Amphibs
40' hilly fartlek in my usual area in the woods. About 8 hills between 1-4minutes. I had a training day today (undemanding and mainly sedentary) which I had forgotten about so ran in the evening. To my great relief this was quite good. It didn't feel particularly demanding as the flats/downhills were easy and the hills 8-9/10 RPE. It did feel wonderful to be doing some form of intensity though and I really enjoyed it. Had to hold myself back on the flats/downhills. I wouldn't say I felt fit, but fresh at least and no niggles.
Running (easy) 1:22:00  8.6 mi (9:32 / mi) +411m 8:18 / mi
slept:8.5 shoes: Salomon ultra 4
A little better today again. My left hamstring was basically fine. I'm starting to feel more confident running downhill on it. A few little twinges elsewhere but I think they're just the after effects of last nights massage. Energy levels good.
S&C (Core only) 40:00 
3 rounds of:
Hamstring curls (single leg reps) 14 14 14
Push-ups 18 18 18
Side plank (hip drop knee to chest) 60s on each side
Slidey abs 60s
Single leg arabesques (reps) 12 12 12
Adductor side plank - 40s on each side
Running (Easy) 59:00  6.5 mi (9:05 / mi) +289m 7:59 / mi
slept:8.0 shoes: Salamon ultra 3
I felt better today. That left hamstring is still a tiny bit sore but better than yesterday. Still feeling generally a bit fragile.
45' massage in the evening
all weeks |