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Training Log Archive: g.foz.foster

In the 7 days ending Feb 10:

activity # timemileskm+m
  Fell 5 5:22:32 35.11(9:11) 56.51(5:42) 2199
  Road (75%+)3 2:41:45 20.49(7:54) 32.98(4:54) 137
  Off-road (75%+)1 1:05:00 7.68(8:28) 12.36(5:16) 207
  Spin bike1 1:00:15
  Total10 10:09:32 63.29 101.85 2543

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Saturday Feb 10 #

1 PM

Fell 9:03 [1] 1.58 km (5:44 / km) +44m 5:02 / km
shoes: VJ iRock 2

Warm up with Paul. Run up to the bottleneck and back with some strides.
2 PM

Fell 56:19 [5] 9.21 km (6:07 / km) +673m 4:29 / km
shoes: VJ iRock 2

Tired legs and not 'hill' fit but ran faster than previous times in pretty decent conditions. Long way to go to be up with the guys at the front though.
3 PM

Road (75%+) 29:40 [1] 4.75 km (6:15 / km) +7m 6:12 / km

Cool down with Paul and Sarah. Easy run back to Penicuik. No issues.

Friday Feb 9 #

10 AM

Off-road (75%+) 1:05:00 [1] 12.36 km (5:16 / km) +207m 4:51 / km
ahr:130 max:162 shoes: Salomon S-Lab Sense 5

Easy w/ hill sprints (5 short, 1 long). Legs lacked any 'zip' but comfortable aside from that. No calf issues at all aside from small tightness after the first sprint. No issues since.

Thursday Feb 8 #

9 AM

Road (75%+) 1:01:01 [4] 14.54 km (4:12 / km) +66m 4:06 / km
ahr:142 max:166 shoes: Adidas Adios Boost

Tempo 5 miles at 3:34/km. Felt tough holding the pace on the ups but no issues on flats, and obviously not an issue on the downs. Calf was absolutely fine at the tempo pace. Tightened a bit on the easy cool down. No significant improvement but a bit better and definitely no worse.

Wednesday Feb 7 #

1 PM

Fell 1:33:22 [2] 18.01 km (5:11 / km) +592m 4:27 / km
ahr:137 max:160 shoes: Salomon S-Lab Sense 5

Tricky underfoot. Lots of ice and snow up top. Felt very good on the run at relative pace given the conditions etc. Calf still improving and no excessive tightness.

Tuesday Feb 6 #

9 AM

Road (75%+) 1:11:04 [1] 13.69 km (5:11 / km) +64m 5:04 / km
ahr:106 max:129 shoes: Adidas Boston 6

Easy without the strides. Calf was tight but not as bad as previous couple of days. Improvement for sure.

Monday Feb 5 #

11 AM

Fell 1:23:18 [1] 15.76 km (5:17 / km) +259m 4:53 / km
shoes: Salomon S-Lab Sense 5

Easy with strideouts. Will try to get out on the fells as much as possible for all runs now that I have a bit more time, though it'll still be fairly random until April. Felt good in the legs. Slightly worried about the tightness in my right calf/achilles. Trying to mitigate it with regular rolling but it's not going away yet.
5 PM

Spin bike 1:00:15 [3]
ahr:129 max:146

Easy/moderate spin. Av 220W

Sunday Feb 4 #

4 PM

Fell 1:20:30 [4] 11.95 km (6:44 / km) +631m 5:20 / km
shoes: inov8 X-Talon 225

6 x 3mins at threshold pace. Tough conditions on the hill. Fresh snow made it tricky underfoot. Effort level was there though, such as it was!

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