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Training Log Archive: g.foz.foster

In the 7 days ending Mar 2:

activity # timemileskm+m
  Off-road (75%+)7 8:07:56 56.52(8:38) 90.96(5:22) 1267
  S&C2 1:10:00
  Total9 9:17:56 56.52 90.96 1267

» now

Saturday Mar 2 #

7 AM

Off-road (75%+) 1:34:52 [4] 16.27 km (5:50 / km) +473m 5:05 / km
ahr:135 max:170 shoes: La Sportiva Mutant - Black

20' easy fb 2 x 10' uphill fb 20' easy.

Tough session. Big wake up running at that intensity again after so long of not doing so.

Met up with Ben A so was nice to have some company on it and was relatively pleased to only be around 40-50 yards behind him on each of the reps but I wasn't really pushing him so he probably could have gone faster/harder.

Fully recovered on the jogs back down so that's promising as they were only just longer than the up reps. Fairly strong headwind didn't help massively on the way up, which drained the energy a bit more than it would otherwise have done but plenty of work to do.

Type 2 fun!

Friday Mar 1 #

4 PM

Off-road (75%+) 1:05:20 [2] 13.13 km (4:59 / km) +79m 4:50 / km
ahr:134 max:159 shoes: La Sportiva Mutant - Black

60' easy with speed variations.

Really good session...or it felt like it anyway! Nice to be doing a little bit more faster running for sure.

Out-and-back along the back of the village to Braithwaite and Stair on the good, hard-packed trails/footpaths. Only saw a few walkers out and they were on their way back in for the day so had the trails to myself. Was able to stretch out and run uninterrupted.

Mixed up faster and slightly faster running (approximate 10k and 5k pace respectively) over the 8 reps. Had around 4' easy running in between and certainly felt fully recovered for each stint of faster running. Felt a bit tender after the gym yesterday, particularly in the glutes, but nothing that hindered the actual running in any noticeable way.

Found that the 'easy' running between reps was almost a float recovery of around 'moderate' pace. Felt comfortable doing it that way at any rate but not sure if it's advisable or not?

Thursday Feb 28 #

6 AM

Off-road (75%+) 45:51 [1] 8.41 km (5:27 / km) +36m 5:20 / km
ahr:124 max:141 shoes: La Sportiva Mutant - Black

Easy 45'.

Steady away run from the house to the trail along by Bassenthwaite. Chilly start in the morning but getting much lighter now so could do the run back to the house without needing the headtorch.

Running the steeper 'hill' sections that I used to walk a few weeks back. Calf felt a bit tight higher up - around mid-calf - but massaged when I got home and feels totally fine now. Rushed the warm-up a bit this morning as I didn't want to dick about too much before work.
3 PM

S&C 35:00 [3]

Back in the gym. Much quieter than last session so was able to make full use of the squat rack. Upped the weight as per the plan from last week. Could feel the difference but manageable and didn't feel over the top.

Squats: 30/40/50kg x 12 reps each
Two-legged calf raises: 35kg x 35 reps (3 sets)
Split squats: 25/30/35kg x 12 reps each - felt tougher than usual probably due to upping the weight in the normal squats.
Hamstring curls: 30 x 3

Wednesday Feb 27 #

5 PM

Off-road (75%+) 1:08:37 [1] 13.12 km (5:14 / km) +87m 5:04 / km
ahr:135 max:161 shoes: La Sportiva Mutant - Black

Easy w/ 6 x strides.

Bit chillier but still an amazing day of weather. No clouds and wall to wall sunshine meant the trails were pretty firm and all but dried out, just small patches of wet mud every now and then.

Ran the 'usual' route out of the village and along the beck to Stair via Braithwaite and back. No crazy dogs walking any crazy dogs today, so fairly chilled.

Felt good until about half an hour in then just had a wave of lethargy and struggled for energy, almost like a mini 'wall'. Picked up again during and after the strides (which I did on the good wood trail before getting back into Thornthwaite, about 10' from home) but not had that sudden loss of 'zip' before on an easy run.

Pretty certain that it was due to having a rather small, rushed dinner a good 5hrs earlier and nothing substantial in the meantime. Not hugely out of the ordinary all the same as I don't generally tend to have a big dinner on 'easy' days as it is.

Tuesday Feb 26 #

4 PM

Off-road (75%+) 1:11:10 [1] 13.62 km (5:14 / km) +85m 5:04 / km
ahr:132 max:157 shoes: La Sportiva Mutant - Black

60' easy w/ 6 x strides.

Really warm again. Great to be out despite a run-in with some bitch who couldn't control her own bitch. Put a spike in my heart-rate trying to fend off a rabid mongrel. Got a good punch in though so all good!

Same route as the previous few, along the wooded trail to Braithwaite then down the beck to Stair and a turn-around just by the activity centre down there. Stopped short in the woods again for the strides as the ground underfoot/gradient suits really well i.e. slightly soft and flat/very slightly uphill.

Trotted the last 10' back to the village. Felt really good again.

Monday Feb 25 #

6 AM

Off-road (75%+) 47:30 [1] 8.24 km (5:46 / km) +99m 5:26 / km
shoes: La Sportiva Mutant - Black

45' easy.

Slow and steady early morning run along the trail towards the next village and out along the beck towards Stair.

Out-and-back, turning round after 23' or so. Pan flat once into Braithwaite for the final 2km before turning round. Short hill leaving Braithwaite on the Whinlatter road, then breaking off back onto footpaths for an undulating trot back to the village.

Amazing sunrise for a hot old day. Legs felt a bit heavy first thing in the morning but had no need to push the pace etc.
4 PM

S&C 35:00 [3]

Gym was rammed so did the S&C session at home with the kettlebells. Didn't get the weight that I was after for the squats but not far off; just did more sets to account for it.

Squats: 20/24/32kg x 12 reps (1 x 20/ 2 x 24/ 3 x 32)
Split-squats: 20/24/32kg x 12 reps
Calf raises (two-legged): 20/24/32kg x 35 reps
Hamstring curls: 30 x 3

Sunday Feb 24 #

10 AM

Off-road (75%+) 1:34:36 [2] 18.17 km (5:12 / km) +408m 4:41 / km
ahr:132 max:154 shoes: La Sportiva Mutant - Black

Easy 90' (hilly).

Started off in thick, cold clag that cleared in the back half of the run into glorious, hot sunshine. Significantly over-dressed as a result!

Ran from Loch Earn up along very good land rover tracks through forested areas onto open fellside for a loop around a small glen. All significant climbing/descending was in the first and last couple of km's. Once out onto open fell it was undulating but relatively steady away. The climb/descent at the start/finish wasn't steep, just dragged on at a decent gradient.

All land rover tracks until the final run back through the woodland to complete the loop, which was more on singletrack trails but still well trodden and good underfoot.

Legs felt really good throughout, no heaviness or fatigue from other sessions etc.

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