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Training Log Archive: g.foz.foster

In the 7 days ending Apr 20:

activity # timemileskm+m
  Off-road (75%+)3 3:20:32 21.54(9:19) 34.66(5:47) 944
  Fell 1 2:41:19 12.95(12:27) 20.84(7:44) 1400
  Road cycling1 1:11:18 21.64(3:18) 34.82(2:03) 518
  S&C1 55:00
  Spin bike1 42:30
  Total7 8:50:39 56.12 90.32 2862

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Saturday Apr 20 #

8 AM

Off-road (75%+) 1:02:26 [1] 11.76 km (5:19 / km) +88m 5:07 / km
ahr:119 max:142 shoes: Hoka One One Speedgoat 2

60' easy

Ran in the Hoka's. Good warm-up again but still a bit of stiffness in the heel initially on the first little climb to get out the village and onto the back trail towards Braithwaite. Settled down fully and never an issue after that.

Ran over to Stair to have a crack with some of the early birds doing the TWA race later on. Very warm even then. Kept the run pretty much as flat as possible and felt good and comfortable throughout.

Didn't do the hill sprints on the way back in.
10 AM

Road cycling 1:11:18 [3] 34.82 km (2:03 / km) +518m 1:54 / km
ahr:138 max:164

Moderate road cycling

Had a blast up to Newlands Hause on the bike to watch the runners coming through on TWA and pass some bottles out to the folks I knew.

No issues whatsoever on the bike with the heel or calf etc. Felt a bit tired in the quads afterwards from being out of practice but really enjoyed being out and chasing down the keen-beans in their matching Rapha kit.

Put moderate efforts into the climbs and flats but cruised the downhills more than usual to take in the views and give me more of a heads up for any crazy driving!

Friday Apr 19 #

5 PM

Off-road (75%+) 1:25:14 [2] 13.55 km (6:17 / km) +750m 4:56 / km
ahr:136 max:165 shoes: Scott Supertrac RC

Easy 80' w/ steep climb

Ran straight from the house up the back into Whinlatter then the GG race route up onto Grisedale and back down from Rivelin Moss.

Was glad to be running again so maybe took it a bit harder than I should have done but was never boiling over.

A lot of tightness in the heel on the steep climb from Whinlatter up to Grisedale, manageable and never more than 2/10 but was there all the way up due to being on my toes for 20'+. Settled right down on the flats and downs.

Iced when I got home and felt fine for the rest of the evening.

Thursday Apr 18 #

Note
(rest day)

Much better today but still cautious.

Wednesday Apr 17 #

Note
(rest day)

Tuesday Apr 16 #

Note
(rest day)

Not happy to risk the achilles. Felt aggravated by walking about on it most of the day (though I tried to limit this as much as was feasible). I'd rather rest a couple of days and for it to be nothing than take the chance on it.

Monday Apr 15 #

6 AM

Off-road (75%+) 52:52 [1] 9.35 km (5:39 / km) +106m 5:21 / km
ahr:114 max:157 shoes: La Sportiva Mutant - Black

Easy 40' w/ strides

Tired and deliberately slow to get going this morning. I'm getting a little bit concerned that my left achilles (at the heel) is tightening up a bit much. Felt fine once it was warm after the drills and warm-up exercises but still not 100% happy with it.

Not a problem once running or during the strides at all. I've rolled out the calf and foot with a hockey ball and done some self-massage on those areas too. Also did 3 x 20 unweighted eccentric drops. It's not painful but feels like the start of something if not addressed properly.
4 PM

S&C 55:00 [3]

Standard S&C circuit. Feeling good and comfortable at the weights.

Squats: w/u fb 3 x 6 @ 65kg
Calf raises (two-legged): 3 x 40 @ 55kg
Split squats: 3 x 6 @ 45kg
Deadlifts: 3 x 6 @ 40kg (last set @ 45kg)
Dumbell step-ups: 3 x 6 @ 40kg
Hang power cleans: 3 x 6 @ 35kg
Swiss ball hamstring curls: 3 x 40
5 PM

Spin bike 42:30 [2]

Easy to moderate spin.

Kept a good tempo going. Amazing how much more comfortable I used to be on a bike a couple of years back! Must have been a right boring bastard!

Sunday Apr 14 #

8 AM

Fell 2:41:19 [2] 20.84 km (7:44 / km) +1400m 5:48 / km
ahr:125 max:158 shoes: La Sportiva Mutant - Black

Easy 2hrs 30'

Ran from Honister slate mine car park along Moses' Trod to Gable and traversed round on the Climber's Traverse into a bitter wind. Corridor Route up from Styhead Tarn to Scafell summit then along the rolly ridge to Esk Hause and back to Styhead. Up Windy Gap for shits and giggles, over Green Gable and back along Moses' for tea and medals (millionaires shortbread and strong as fuck coffee).

Tired from yesterday but nothing major apart from just general leg fatigue. Ran everything up, down, left and right apart from when a gust of wind threatened to send me down into Wasdale. Seem to be alright at a certain pace that I can settle into, it's just maintaining the race efforts that scupper things.

Never ran anything too hard hence why I only covered about 12mi in 2hrs 40'!

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