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Training Log: SarahD

In the last 7 days:

activity # timemileskm+m
  Running3 14:36:53 42.49(20:38) 68.38(12:49) 4324
  Stretching2 20:00
  Strength and conditioning1 10:00
  Total5 15:06:53 42.49 68.38 4324
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TuWeThFrSaSuMo

Sunday Jun 23 #

Note
(rest day)

Loooong drive home :-(

Saturday Jun 22 #

7 AM

Running race 13:09:04 [3] 56.04 km (14:05 / km) +4234m 10:13 / km
ahr:136 max:181

14 peaks ultra aka Welsh 3000s. A N-S traverse starting on the coast at Abergwyngregyn, straight up the valley into the Carneddau, down to Lynn Ogwen. Up Tryfan by its north ridge scramble then over the Glyders through to Elidor Fawr & down to Nant Peris. Then finally up onto Crib Goch by its north ridge uwith a traverse through to Snowdon & finishing down to Rhyd-Ddu.
The tops were clagged in early doors necessitating a bit of nav care through the Carneddau, especially as the race markings were not the best. Plenty of good running on this section though and feeling comfortable through to the first aid station at LO. Things had cleared out nicely by the time I was heading up Tryfan. It was a tough climb with 1,500m already in the legs and progress was slow on the rock, though nothing specially difficult. By the time I reached the top various weird muscles were starting to cramp from the unusual movements, but managed to stave off any major problems. Felt slow through the rest of this section though, but wasn’t really losing any placing. The final slog up onto Crib Goch was a real brute, but once I was up on the ridge I was loving it & pleased that the cramping threat had receded. Had a bit of a route-finding faff heading up into the final section of ridge and after wasting 10’ or so eventually went for it with some “rather more than Grade 1” moves to gain the ridge before finding the markers again! Felt great when I got off the far end of Garnedd Ugain & had a good run from there up onto Snowdon & then on down to the finish.
This was always intended as a “training” race and hence I went into it keen to run a steady controlled effort, test out various fuelling options & come out the other side intact & ready for a speedy recovery. Pleased to say I nailed those objectives pretty successfully. Job done with some useful learning as well as a great training :-)) 10th F & second F55 to a v impressive run by Sarah S. Cracking race which must be up there as perhaps the most technical ultra in the UK now that Glencoe is no more?

Thursday Jun 20 #

9 AM

Running 37:00 [3] 5.55 km (6:40 / km) +18m 6:34 / km
ahr:123 max:167

Ripon Canal. 2km jog out then 10x30”+30” strides. Jog back. Running smoother by the end. Lovely morning- maybe summer is finally here!

Strength and conditioning 10:00 [1]

6 PM

Stretching 10:00 [1]

Wednesday Jun 19 #

Note
(rest day)

Driving south

Tuesday Jun 18 #

9 AM

Running 50:49 [4] 6.8 km (7:29 / km) +72m 7:06 / km
ahr:142 max:177

Lap of LK c-w starting from A93 lay-by. 2km jog as w-u then 3km at tempo ish effort, jog back to finish. Feeling a bit rubbish at the start & knee niggling again (now thinking that gardening / kneeling is causing the problem more than running). Got into it better after I started the tempo section, though never felt great. Somewhat better all round by the end though.
9 PM

Stretching 10:00 [1]

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