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Training Log Archive: g.foz.foster

In the 7 days ending Sep 21:

activity # timemileskm+m
  Fell 2 4:19:53 24.71(10:31) 39.77(6:32) 2123
  Off-road (75%+)3 3:50:10 30.36(7:35) 48.86(4:43) 365
  Road (75%+)2 2:21:16 17.22(8:12) 27.72(5:06) 260
  S&C2 1:00:00
  Total9 11:31:19 72.3 116.35 2748

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Saturday Sep 21 #

4 PM

Off-road (75%+) 1:12:44 [1] 14.04 km (5:11 / km) +88m 5:01 / km
shoes: Scott Supertrac RC

Easy 70' w/ diagonals

Went for the run after a walk up the ridges on Helvellyn. Felt tired during the walk and in the first half of the run before doing the diagonals, then a lot better with some fresher blood in the legs for the run back home.

Keswick was rammed with zombies so took a bit of a weaving route out to get onto the trails down the west of the lake and along then to Stair the 'back way' to do the diagonals on the football field by that activity centre like last time.

Ran back along the usual route by Stair beck and into Braithwaite on the trails to finish along the road back into the village. Legs a lot fresher once back.

Friday Sep 20 #

4 PM

Off-road (75%+) 1:34:12 [2] 22.71 km (4:09 / km) +143m 4:01 / km
shoes: Hoka One One Speedgoat 2

80' Moderate (+ final 2k at 'easy' effort)

Ran out along the trod between the A66 and Bass lake to Dubwath then onto the roads around the lake before cutting back cross country again when in line with Carl Side. 80' took me to Braithwaite so trotted the remaining distance home at an easy effort.

The trod at the start is massively overgrown from the summer and made for quite tricky running in terms of finding foot placements! Will probably wait until winter kicks in before using it for anything more than an easy effort again. Nice undulating loop on fairly quiet roads took me all the way to the footpaths that led back to Braithwaite where again the summer's growth had made the trails quite tricky to keep a good rhythm on.

Felt very smooth and controlled throughout, adjusting the effort to keep it consistent with the aim of the session when going up or down hills.

Thursday Sep 19 #

5 PM

Road (75%+) 1:06:16 [1] 12.73 km (5:12 / km) +89m 5:02 / km
shoes: Hoka One One Speedgoat 2

Easy 60' w/ strides

Out along the road to join the path by the A66 towards Portinscale before crossing the fields to the Ullock road and looping back round to Swinside, then Stair, and finally Stair beck path, before heading back the way I came.

Legs a bit heavy from yesterday but nothing major. Felt comfortable and nice to be out in the sunshine.

Strides were good too, felt very light on my feet and clipping along easily at a good pace.
7 PM

S&C 30:00 [3]

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

NB: Tried some deadlifts with the kettlebells @ 24kg to see how the knee responded to the weight. Backed off after one set of 8 as it felt twingey (if that's a word...don't think it is!)

Wednesday Sep 18 #

1 PM

Fell 1:58:03 [4] 17.84 km (6:37 / km) +988m 5:11 / km
shoes: Scott Supertrac RC

25' Easy fb 30' Uphill Tempo

Really, really enjoy these sessions and feel like I'm as fit as I've ever been for uphill running.

Ran the easy effort on the road and trail from Stickle Barn along towards the ODG then on past the campside to the cattle grid at the bottom of Blea Tarn road before doubling back and heading down to Stool End.

Ran the tempo effort from Stool End farm to the top of Bowfell via Three Tarns getting there in just under 30'. Felt like the effort was really well judged; just feeling the first slight build up of lactate and holding it there. That climb up the Band has everything, steep at the start with a flatter middle section followed by an 'in-between' bit up to Three Tarns then back to steep leading to the summit of Bowfell. Felt controlled at every point on the way.

Stopped at the top and took it very easy back down to Three Tarns before taking the opportunity to recce the Langdale Horseshoe route to find the line round Crinkle Crags to Long Top. Spent a long while sussing the best line before taking the path down to Red Tarn and then Browney Gill back to the ODG.

Really good day on the fells. Definitely needed it after yesterday's little bastards in school!

Tuesday Sep 17 #

Road (75%+) 1:15:00 [3] 14.99 km (5:00 / km) +171m 4:44 / km

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

All road affair tonight. Out to Braithwaite then along the road towards Stair for the climb up towards the Swinside Inn. Thought the hill carried on a bit more than it did so was just about scraping in at 60" on that rep, switched it up with the slightly steeper hill at the Ullock turning out of Braithwaite, doing 3 reps on the 'Swinside' hill and 3 reps on the 'Ullock' hill. Recovery was the slow trot between them both, which was always between 3-4 minutes.

Again not exactly ideal training which was frustrating but I'm just trying to find alternatives to keep sessions interesting (in terms of not running the same roads/hills/tracks/trods each and every time) over the long term. In terms of the effort, the session was good, I felt like I was pushing hard but in relative control and was well recovered between each effort.

I ran back a very slightly longer way to check out another hill that I will look at using for the next such session. It's a much more consistent hill with easily enough distance to not have to worry about running out of climb.

Calves no longer experiencing any tightness. Felt good and fresh again by the time I'd got back to the house after the easy run back.

Monday Sep 16 #

S&C 30:00 [3]

Step-ups: 3 x 6 @ 24kg
Calf raises (two-legged): 3 x 40 @ 48kg
Calf raises (single-leg): 3 x 30 @ 24kg
Hamstring curls (Swiss ball): 3 x 30
Hamstring curls (single-leg): 3 x 15 (still ninja but getting a bit more controlled)
Russian twists: 3 x 30 @ 16kg
Hang power cleans: 3 x 8 @ 32kg
Static calf raises: 6 x 40" @ 32kg
5 PM

Off-road (75%+) 1:03:14 [1] 12.11 km (5:13 / km) +134m 4:57 / km
shoes: Hoka One One Speedgoat 2

Easy 60' w/ strides

Calves still a bit tight but loosened up nicely again for the strides at the end; didn't push those too much to be cautious but good all the same.

Out along the road into Braithwaite then on the trails out and around Stair and over the little lump-'col'-bit back into the village. Felt the tightness despite a prolonged warm-up and a bit of massage to get the calves warmer still but came good after a few km.

Felt very good once into it and ran nice and lightly for the strides.

Sunday Sep 15 #

9 AM

Fell 2:21:50 [2] 21.93 km (6:28 / km) +1135m 5:08 / km
shoes: Scott Supertrac RC

Easy 2hrs 15'

Recce'd the first 3 passes of the Lakes 4 passes race route from Rosthwaite over Styhead, then Black Sail, then (kind of) Scarth Gap before bailing along towards the top of Warnscale beck and down from Honister to pretty much the finish. If you get lost on that route you're a fucking moron.

Had a crack with Ben A afterwards saying he'd done the route when it was a LDWA route for £6 entry; it's now £35. I'm the fucking moron.

Anyway it should be nice on the day, a few nice and runnable climbs with some fun descents and on trods and trails that I've not spent much time on in the past. Knee was felt very occasionally but not to any point where I was worried or where it was remotely painful. I didn't push it on the descents due to how slippy the ground was but even so it's promising that it'll be right to handle race pace.

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