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Training Log Archive: g.foz.foster

In the 7 days ending Sep 14:

activity # timemileskm+m
  Off-road (75%+)4 4:48:12 33.86(8:31) 54.5(5:17) 1115
  Road (75%+)3 4:30:51 34.04(7:57) 54.79(4:57) 789
  S&C2 55:00
  Total9 10:14:03 67.91 109.29 1904

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Saturday Sep 14 #

12 PM

Off-road (75%+) 1:12:22 [1] 14.26 km (5:04 / km) +257m 4:39 / km
shoes: Scott Supertrac RC

70' Easy w/ diagonals

Ran with Esther to show her the trod under Barrow that loops back round to the miner's track then left her to it and ran the other way to get in Newlands and over to that activity centre whose name I can never remember to use their football pitch for the diagonals.

Felt good, light and comfortable on the diagonals at around 5k pace before taking the usual route back home via Stair beck and Braithwaite.

Calves still feeling the tightness from yesterday but loosened during the run.

Friday Sep 13 #

5 PM

Road (75%+) 1:27:05 [2] 20.91 km (4:10 / km) +213m 3:58 / km
shoes: Scott Supertrac RC

80' Moderate (stopped watch at 80' then trotted the final km and a bit home)

Ran out to Stair then over the back road towards Grange in Borrowdale before coming back in along the west side of Derwent Water and along through Portinscale home.

A bit of a lumpy run but felt really good throughout. Ran purely on feel and, as I say, felt really good so the pace looking at it is maybe a bit faster than that sort of run has been in the past but just didn't feel too pushed at all.

Calves both a bit tight afterwards as a combination of lower drop shoes and the surface I'd imagine. Stretched well and rolled them a bit for shits and giggles.

Trotted the last km and a bit home after the 80' was up to loosen off a bit and get the temperature back down.

Thursday Sep 12 #

S&C 30:00 [3]

Kettlebell S&C

Step-ups: 3 x 6 @ 24kg
Calf raises (two-legged): 3 x 40 @ 48kg
Calf raises (single-leg): 3 x 30 @ 32kg
Hamstring curls (Swiss ball): 3 x 30
Hamstring curls (single-leg): 3 x 15 (ninja!)
Russian twists: 3 x 30 @ 16kg
Hang power cleans: 3 x 8 @ 32kg
5 PM

Off-road (75%+) 1:07:50 [1] 13.33 km (5:05 / km) +84m 4:56 / km
shoes: Hoka One One Speedgoat 2

Easy 60' w/ strides

Short road run out around Swinside and back along the road to Thornthwaite via Portinscale.

Felt very good, really light and relaxed. The strides were like I was floating along, which is a good feeling to be having. Nice evening to be out, bit of drizzle but warm enough and nicely fresh.

No problem at all with the knee.

Wednesday Sep 11 #

4 PM

Off-road (75%+) 1:19:15 [4] 14.11 km (5:37 / km) +462m 4:50 / km
shoes: Scott Supertrac RC

20' uphill tempo

Felt a bit sluggish setting off despite a good and prolonged warm-up with drills. Came right after a km or so and settled quite comfortably.

Ran up to Barrow from Braithwaite and was surprised by the difference compared to the last time I ran this way at this sort of effort; something that I thought would take the full 20' was closer to 16' so I back-tracked from the top and ran 5' (1' below 'tempo' into 4' tempo) on the track below Causey Pike.

Bit of a disjointed session because of this and so next time I'll not dick about with route choice and just go with where I know I won't run out of 'up'. Still nice to feel relatively fast though.

Absolutely no issues at all with the knee, didn't register in the slightest on any of the ups, downs or flats. Promising.

Tuesday Sep 10 #

5 PM

Road (75%+) 1:25:15 [4] 16.74 km (5:06 / km) +257m 4:44 / km
shoes: NB Zante v3

25' Easy fb 6 x 60" hill reps fb 25' Easy

Nice run out along the road through Braithwaite and into Stair, clipping along nice and comfortably, no issues at all with that problem knee on the way out and during the hill reps. Only felt it as a 1/10 on the trail section on the way back home when I had a couple of rolling foot-strikes causing the knee to move at an odd angle, nothing major at all though.

Completed each rep well, having a full, untimed rest after each one, only going when fully recovered each time. The hill was the one out of Stair on the Causey Pike race route. It starts off relatively shallow in gradient for around 30" of the rep before steepening up towards the cattle grid towards the top where it joins the Newlands valley road. There may be better spots out there with a more consistent gradient but I was looking to get used to working hard on climbs that got tougher as you got into them.

Took it very easy between reps and felt good all the way back. Still nice and light and my feet and well recovered pretty quickly after the last rep for the run back.

Monday Sep 9 #

S&C 25:00 [3]

Kettlebell S&C session at home without the squats, deadlift or lunges.

Calf raises (two-legged): 3 x 40 @ 48kg
Hamstring curls (Swiss ball): 3 x 30
Static holds (calf): 6 x 40" @ 24kg (looking back, much less than where I was at before the summer; could have gone with a heavier weight)
Step-ups: 3 x 6 @ 12kg (again, much less than before summer but it was a potentially strenuous exercise for the knee. No issue but still glad to be cautious)
5 PM

Off-road (75%+) 1:08:45 [1] 12.8 km (5:22 / km) +312m 4:47 / km
shoes: Scott Supertrac RC

Easy 60' w/ 4 x strides

Out the village and up the minder's track before taking the trod that parallels that track higher up on the other fell to loop back into Braithwaite. Has a bit of a climb around halfway but I took it very steady. Legs felt a little bit lethargic on the climb but good again on the flatter trod.

Finished with 4 strides on the road back into Thornthwaite. No significant knee issue but didn't want to push my luck too much as it did feel as though it was creeping a bit after each effort.

Sunday Sep 8 #

8 AM

Road (75%+) 1:38:31 [2] 17.14 km (5:45 / km) +319m 5:16 / km
shoes: Hoka EvoJawz

Easy/Moderate progressive-type run

Ran along and around Haweswater with a mate that I used to run with up in Dundee who was down for the Center Parcs 'experience' - rather him than me!

Out along the trail to the head of the valley then back along the road. Definite change in pace on the road back in. Felt good to stretch the legs out a bit for a moderate pace. Felt really comfortable all the same. Knee not an issue at all, at most a 1/10.

Quite a cold start but with the sun and the faster pace in the back end it soon got a bit warm.

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