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Training Log Archive: g.foz.foster

In the 7 days ending Feb 23:

activity # timemileskm+m
  Off-road (75%+)7 8:04:36 59.15(8:12) 95.19(5:05) 849
  S&C2 1:10:00
  Total9 9:14:36 59.15 95.19 849
averages - sleep:8.3

» now

Saturday Feb 23 #

11 AM

Off-road (75%+) 1:11:20 [3] 16.74 km (4:16 / km) +74m 4:10 / km
ahr:151 max:162 shoes: La Sportiva Mutant - Black

Moderate 70'.

Did exactly the same route as yesterday but 3 and a bit laps of it as it's only fairly short. Good underfoot again on farmtracks and slightly muddy footpaths, nothing that overly saps the legs but still slightly on the heavy side.

Felt really good though a little sluggish at the start getting into the rhythm of it. Really warm day, glad that I started off 'cold' as it got pretty hot towards the end of it. Spent a good 10' lightly jogging to cool down (not recorded) as the legs still felt a tad heavy, probably through not having had enough to drink.

Route had its usual undulations so made sure to take those a bit steadier than my legs were wanting to.

Friday Feb 22 #

4 PM

Off-road (75%+) 1:18:36 [1] 15.37 km (5:07 / km) +65m 5:00 / km
ahr:138 max:156 shoes: La Sportiva Mutant - Black

Easy w/ 8 x strides.

Running in a new spot while seeing friends up in Scotland. Nice and flat on good farmtracks/footpaths all on muddier ground with the odd bit of tarmaced road mixed in too.

Small sections within woodland with a few roots knocking about and some undulations but all round pretty consistent.

Felt great on the run, legs full of life and comfortable on the strides. I did those about 10' from the car as the last section to the car would have taken me back through the woods and onto those roots, which I wasn't keen on trying to avoid in the gloom.

Thursday Feb 21 #

S&C 35:00 [3]

Squats: 20/30/40/50kg (14/14/14/10 reps respectively) - feel like 50kg is perfectly doable at the reps required so will add that weight in properly in the second session next week, to look like 30/40/50kg x 12-14 reps.

Calf raises (two-legged): 20/25/30kg x 30 reps each.

Split squats: 20/25/30kg x 15 reps each - will look to raise the weight by 5kg during the first session next week, to look like 25/30/35kg x 10-12 reps.

Hamstring curls: 3 x 30 reps.

Single-legged calf raises: 3 x 25 reps (bent and straight knee).
10 AM

Off-road (75%+) 1:01:06 [1] 11.49 km (5:19 / km) +65m 5:10 / km
ahr:121 max:145 slept:9.0 shoes: La Sportiva Mutant - Black

Pretty much a carbon copy of yesterday's route, minus the strides.

Ran with Esther on the way out to show her the route for her future runs then picked up the pace a bit to run back the same way. Outside of the right calf/ankle (where I had the tightness most recently with the scar tissue/tendinitis) a bit tight again but have rolled it out and dug out some of the tension with the back of a spoon. Seems fine now. Will continue doing the same again tonight.

The run was good. A lot warmer than yesterday, no wind or rain. Ground a lot firmer/drier.

Wednesday Feb 20 #

8 AM

Off-road (75%+) 1:10:57 [3] 13.51 km (5:15 / km) +95m 5:04 / km
ahr:134 max:165 slept:9.0 shoes: La Sportiva Mutant - Black

Slept a heck of a lot better. Had a 'bird box' style buff thing going on to sort out the lack of curtains we're currently experiencing. It's nice to see that it's getting lighter in the morning at least!

Anyway, the run.

Changed up the route a little bit from the last few weeks. Ran along the back of the village on nice, muddy singletrack to the next village along, then down the road from Whinlatter (quite steep for 100m or so) to the trail that runs along next to Newlands beck all the way into Stair. Out and back route, as per. Bit more undulating in the first/last 2km then pretty much pan flat when you get into Braithwaite and start on the trail to Stair. All manicured trail for the tourists to waddle along on.

Easy to settle in to a nice pace and nice to have a different view of things. Stopped in the wooded bit on the outskirts of Braithwaite after the steep road climb back to the trail to do the strides as it's nicer and more consistent underfoot. Felt good but was almost having to try a bit harder than I should have been for the same sort of speed. Maybe just the fact that the ground was a bit heavier? Good to leave around 5' or so to get back after the strides to shake the legs out again.

Tuesday Feb 19 #

10 AM

Off-road (75%+) 1:13:30 [1] 14.68 km (5:00 / km) +74m 4:53 / km
ahr:134 max:165 slept:7.0 shoes: La Sportiva Mutant - Black

Crap night's sleep last night. Felt good on the run today though. Clipping along at a very comfortable pace/effort.

Usual out and back along by Derwent water, nice and flat. Getting busy with tourists over this half term. Will head out earlier than I have been just to avoid them and their ridiculous dogs. Sound like a right grumpy twat but they take the piss!

Felt some tightness in the calf/ankle area immediately after the run but had a massage booked for the afternoon, which I'm just back from, that's done the trick with loosening things off. Wasn't something I was concerned about; wasn't an 'oh shit' tightness, but there all the same. Gone now.

Monday Feb 18 #

9 AM

Off-road (75%+) 45:31 [1] 9.04 km (5:02 / km) +22m 4:58 / km
ahr:131 max:140 shoes: La Sportiva Mutant - Black

Steady away into a strong, biting wind. Couldn't get warm despite it being relatively warm. Weird.

Out and back along my old favourite Bassenthwaite trail. Looking forward to seeing the back of this but it serves a purpose and does the trick. Beats laps in the desert at the very least! It's quiet at least. Never actually seen anyone else on it come to think of it.

Felt good and comfortable. Good, longer warm-up and a steady, ease into pace. Never felt like I wanted to push.
3 PM

S&C 35:00 [3]

Squats (20/25/30kg x 15 each) after a clean bar warm-up.
Calf raises (20/25/25kg x 30 each) - two legged.
Split squats (20/25/30kg x 12 each) - tough but controlled.
Hamstring curls (3 x 20)
Core (toe taps, Russian twists, rocking thing - 3 x 30 each)

Sunday Feb 17 #

12 PM

Off-road (75%+) 1:23:36 [2] 14.36 km (5:49 / km) +454m 5:02 / km
ahr:149 max:168 shoes: La Sportiva Mutant - Black

Windy old run along the Ullswater Way. Did my best to avoid the tourists but no luck.

Good singletrack for the majority of the run, small bits of boggy grass and some flagged trail descents which made things interesting when trying to dodge the fatties dicking about and panicking at the 'speed' I was running at.

Good and comfortable on the flatter sections but legs feel tired after the hills. Nothing mega steep but a few longer uphill efforts which accounted for the majority of the ascent.

Another out-and-back with the wind behind for the first half then fully into my face for the return leg, though sheltered for the most part when it mattered. Great to be out and about. A good feeling of working hard on the ups, resisted the temptation to walk them, though it was definitely there and a sign that my hill fitness is, for obvious reasons, lacking.

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