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Training Log Archive: g.foz.foster

In the 7 days ending Apr 13:

activity # timemileskm+m
  Off-road (75%+)8 5:55:17 42.43(8:22) 68.29(5:12) 1521
  S&C2 1:50:00
  Fell 1 1:34:05 8.01(11:45) 12.89(7:18) 642
  Road (75%+)1 58:00 7.14(8:07) 11.49(5:03) 48
  Spin bike1 42:00
  Total13 10:59:22 57.58 92.67 2211

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Saturday Apr 13 #

2 PM

Off-road (75%+) 14:23 [1] 2.87 km (5:01 / km) +6m 4:58 / km
ahr:129 max:158 shoes: Hoka EvoJawz

Warm-up.

Easy jogging with drills and 4 x strides. Felt good and loose for the race. No issues aside from a bit of tightness in the left achilles. Seems to be a feature of the lower drop shoes as I don't get it at all in the Mutants.
3 PM

Off-road (75%+) race 26:26 [5] 4.95 km (5:20 / km) +272m 4:11 / km
ahr:161 max:169 shoes: Hoka EvoJawz

Aonach Mor 'Uphill'

Went out hard with the leaders and gave it my best effort. Felt like a flat 5k the speed Eoin and Sam were going. Held it well for half the uphill but lost touch with them on the fire road and the slightly flatter running, then they were gone when it got properly steep again, getting passed by two more on this section. Had to give it the hands on knees effort on the upper part of the climb to maintain the pace but caught up to 4th on the way down before missing a turn and fucking the job. Ended up 2' behind Eoin and 6th overall.

Bag of shit race in the end from the organisers point of view. The course markings they said were in place plainly were not as I didn't see any at all when I re-ran the descent twice for the training session.

Have emailed to see about cancelling my Glencoe Uphill entry on 8th June; not giving those idiots any more of my money if I can help it.
4 PM

Off-road (75%+) 52:28 [4] 7.53 km (6:58 / km) +543m 5:07 / km
ahr:140 max:159 shoes: Hoka EvoJawz

2 x hill efforts post-race.

Ran the descent route from the earlier race (approx 15' efforts) and jogged back down the same way.

Found it hard to fully replicate the race effort but ran them both consistently hard. Felt better on the second effort, partly because I knew the way up (and so where it was going to hurt more) and partly because I was just probably going a bit slower!

Caught some of the stragglers from the race on the way down and had a crack with them. One was in his 70s! Bon effort! Saw Ally on his way down between efforts.

Friday Apr 12 #

7 AM

Off-road (75%+) 1:12:38 [1] 12.91 km (5:38 / km) +118m 5:23 / km
ahr:115 max:148 shoes: La Sportiva Mutant - Black

Easy 60' w/ hill sprints

Felt it in the legs today so went slowly and properly eased into the run after a decent warm-up in the house.

Hamstring (left) a bit tight after the bike but eased off and is something that I'll be aware of for next time.

Out and back along the trail behind the village into Braithwaite then the beck-side path to Stair. Did the hill sprints on a good farm track leading up towards Swinside pub (about 10% gradient or so?) Started them all from a rolling start and took the first two easier than the remaining four. Felt better as each one went on.

Felt a lot looser and more comfortable on the trot back home. Chilly morning.

Thursday Apr 11 #

11 AM

Off-road (75%+) 53:30 [1] 10.26 km (5:13 / km) +72m 5:02 / km
ahr:116 max:151 shoes: Hoka One One Speedgoat 2

Easy 45' w/ strides

Ran along a bit later than planned but glad of the extra bit of rest. Legs felt good but just a bit tired.

Out along the trail behind the village and into Braithwaite then along towards Stair by the beck before doubling back to do the strides in the woods just on the outskirts of the village by the Whinlatter road. Felt good on the strides, much better than expected and no hang-ups from yesterday's race even though it was a short one.

Decided to head back a slightly different way, along the other side of the field and onto the road between the two villages. Did two more strides along here (making 8 in total) on the road.
3 PM

S&C 55:00 [3]

Had the weights totally to myself.

Squats: w/u fb 3 x 6 @ 65kg - felt very comfortable at these; definitely not 'easy' but very controlled.
Calf raises (two-legged): 3 x 42 @ 55kg
Split squats: 3 x 6 @ 45kg - best I've felt on these, very controlled throughout
Static calf holds (single leg): 6 x 40" @ 45kg
Deadlifts: w/u fb 3 x 6 @ 40kg
Dumbell step-ups: 3 x 6 @ 40kg
Hamstring Swiss ball: 3 x 40
4 PM

Spin bike 42:00 [2]

Easy/Moderate spin bike.

Been a while since I've been on the bike for sure. Felt a bit odd on the muscles, not quite up to where I used to be when spinning for fun/recovery; a good few watts off in fact.

Did the session after the weights so as not to compromise the effectiveness of the strength sessions. Legs a touch heavy because of it but nothing major, certainly not enough to impact on the bike bit.

Wednesday Apr 10 #

6 PM

Off-road (75%+) 32:49 [1] 6.31 km (5:12 / km) +9m 5:10 / km
shoes: Hoka EvoJawz

Warm-up and cool-down

Some laps around the park with Jacob. Easy, conversational pace for a few laps then drills and 6 x strides (warm-up). Felt loose and good. Was well-hydrated through the day.

More laps around the park and a short run out along the Underloughrigg road to Fox Howe and back (cool-down). Little bit of tightness had started to creep in after the usual post-race debrief but felt good and loose again afterwards.
7 PM

Off-road (75%+) race 29:41 [5] 6.54 km (4:32 / km) +319m 3:39 / km
shoes: Hoka EvoJawz

Loughrigg race

Very fast start to beat the bottleneck over the small bridge, didn't feel as bad as I was expecting when we transitioned onto the steepest part of the race up the road towards the fellside. Managed to maintain a decent position without losing too much at all. Felt very much like a 300m hill rep straight into a 10' hill rep in terms of pace/effort (luckily it levelled off before the full 10' was up!)

Able to recover relatively well on the flatter sections before the first of the fell climbs, not passed but didn't really gain on anyone all the same. Had to settle into a fast walk to maintain the pace on the steeper fell bits but managed to keep the effort by doing that and kept any gaps to anyone behind that I had. Still felt tough and glad I didn't have much more to climb.

Managed to catch and pass 3 or 4 folk on the descent, definitely feel like this is not an aspect that has been affected too much over the winter, so quite happy with the run down. Had enough in the legs at the bottom of the road to unleash a fearsome sprint (!) to pass one more lad before the tape. Went probably a bit (a lot) too early but held it together in the end!

Not sure of the placing; I was a couple behind those that I figured I'd be closer to but not too much. Generally happy with it and all part of the process.

Tuesday Apr 9 #

11 AM

Off-road (75%+) 1:13:22 [3] 16.92 km (4:20 / km) +182m 4:07 / km
ahr:152 max:165 shoes: La Sportiva Mutant - Black

Moderate 60' w/ strides

Felt the legs today after the gym yesterday for sure. Not tight but just a bit dead and so took a good few minutes to get properly warm-up and even in the first few minutes of the run I was a bit off.

Got excited and didn't temper the effort all that well for the first 10' or so either but once I got to concentrating it was much more level and consistent. Ran along the Ullswater Way in the sunshine, dodging the labradoodle's and shitzu's for as long as I could take before doubling back and detouring onto the road to take my chances with the BMW cunts.

Did the strides straight off the end of the moderate pace and legs immediately felt drained and heavy again (which I kind of expected given the change of pace). Eased a bit and felt more responsive as the strides went on but the last one was a bit of a struggle to complete with good form. Just felt tired. Probably a big mix of the weekends race, the gym and the moderate run being too undulating or too fast for the undulating terrain.

Monday Apr 8 #

S&C 55:00 [3]

S&C in the gym, nice and quiet until the one time I left the squat rack and some dude snaked his way in and got cracking on turning the world upside down before I turned round. Bastard.

Squats: w/u fb 3 x 6 @ 65kg (comfortable at this weight but will maintain it for the next few sessions)
Calf-raises (two-legged): 3 x 42 @ 55kg (same as above)
Split squats: w/u fb 3 x 6 @ 45kg (takes one set to get 'into it' but relatively comfortable for the final two sets, will take longer to consolidate before looking to move up the weight)
Deadlifts: w/u fb 3 x 6 @ 45kg (technique sorted and comfortable at that weight)
Static calf raises: 6 x 40" @ 50kg (Smith machine seems to work better than other methods for this for me)
Dumbell step-ups: 3 x 6 @ 40kg (completed with kettlebells as snake-man nipped in for the glory on the squat rack)
Hamstring curls: 3 x 40
Hang power cleans: 3 x 6 @ 35kg (my arms are pretty shit these days)
11 AM

Road (75%+) 58:00 [1] 11.49 km (5:03 / km) +48m 4:57 / km
ahr:121 max:152 shoes: Hoka One One Speedgoat 2

Easy 45' w/ strides

Ran in the Hoka's after a good warm-up in the Booths car park; must have looked like a bit of a nut job bounding about between the cars.

50/50 mix of road and trail with a few more ups and downs that usual on an easy run; nothing major but still. Took everything very steady but was surprised by how good my legs felt after the weekend.

Comfortable and relaxed all the way through but still feeling like I was trotting along at a decent canter. The strides were also good and comfortable, all on the tarmac from Braithwaite caravan park back into Keswick. Did 6 in total.

Sunday Apr 7 #

9 AM

Fell 1:34:05 [1] 12.89 km (7:18 / km) +642m 5:51 / km
ahr:113 max:137 shoes: La Sportiva Mutant - Black

Easy 90'

Went for an intended recce of the climbers traverse around Gable from the Honister slate mine car park. Ended up getting lost as fuck in the clag so ran about in circle for an hour and a bit and came home.

Good crack and just what was needed really after yesterday. Legs definitely feel more awake for it at any rate. Ran everything but made sure it was at a good, comfortable and easy pace. Rock was a bit slimey and greasy so took it easier on some of those sections.

Felt a tiny bit stiff at the start but all good after the first climb and once properly warmed up. Weather was totally different to yesterday. Cool (almost cold) and a bit breezier. Shit visibility.

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