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Training Log Archive: g.foz.foster

In the 7 days ending Feb 6:

activity # timemileskm+m
  Off-road (75%+)4 6:15:55 46.66(8:03) 75.09(5:00) 1880
  Road (75%+)3 4:12:25 34.4(7:20) 55.36(4:34) 229
  S&C3 2:20:00
  Total10 12:48:20 81.06 130.45 2109

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Saturday Feb 6 #

S&C 45:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / 2kg Devil
Russian Twists - 3 x 30 @ 10kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video
10 AM

Off-road (75%+) 1:32:25 [1] 17.93 km (5:09 / km) +546m 4:28 / km
shoes: Scott Kinabalu RC Ultra

Easy 90'

Up into Whinlatter for a trot about and explore. Not much exploring, stuck to what I knew in the end, but lots of trotting. Busy up there.

Legs fine, took it dead easy on the climbs and let the legs move a bit quicker for the descents. Warm day, no real wind to speak of. About to colder apparently.

Friday Feb 5 #

10 AM

Off-road (75%+) 1:37:40 [4] 20.59 km (4:45 / km) +484m 4:15 / km
shoes: Hoka One One Carbon X

20' Uphill Tempo

Pretty disappointing session. Felt tired on the warm-up run-in to the start of the effort and had a few moments on the tempo where I could have just sacked it in. No the most enjoyable at the time. Good to have got it done though and all part of the bigger picture.

Legs were just heavy feeling and didn't feel like I was getting enough back from my breathing. Gave up in my head around 15' into it.

Ran out from Keswick on the road and up to Dodd Wood for the session. Trotted back round a slightly different way to check out some other trails for future sessions, then back along the road and home.

Thursday Feb 4 #

3 PM

Road (75%+) 1:21:34 [2] 20.44 km (3:59 / km) +89m 3:54 / km
shoes: Adidas Adios Boost 3

Moderate 60' w/ strides

Out along the road into Keswick and along the railway line before turning back and heading for home.

Foot no better, no worse. Just feels tight in that specific spot by the cuboid.

Felt comfortable throughout the run in general though, really good run in that sense. The strides felt much better compared to the first I did them after a moderate effort run, which is nice.

Wednesday Feb 3 #

S&C 50:00 [3]

Strength

Warmed up with the ITB routine.

Squats: 3 x 6 @ 60kg
Deadlifts: 3 x 6 @ 40kg (moved 'up' a weight - felt fine)
Calf raises: 3 x 30 @ 60kg (slow and controlled)
Single leg squats: 3 x 6 @ 30kg
Bulgarian split squats: 3 x 6 @40kg
Cobra push-ups: 3 x 20 (all upper body work done between lower leg exercises)
Renegade rows: 3 x 16 @ 10kg ('8' per arm - better form with the lighter weight)
5 PM

Off-road (75%+) 1:14:05 [1] 15.04 km (4:56 / km) +62m 4:50 / km
shoes: Scott Supertrac RC

Easy w/ diagonals

Ran out the back roads to Keswick for the strides on the school rugby / football pitches, trying to stick as off-road as I could (on the way out at least).

Diagonals were fine, a little bit of guesswork as the lines hadn't been painted on the sports fields for a good few months for obvious reasons. Ran back along the roads as it had gotten fucking baltic and wet during the run in to Keswick and so I just wanted the shortest way back!

That underside of the left foot was still noticeable but it hasn't gotten any worse. I don't really know anything at all about re-injuring previous stress reactions, but assume it is maybe just scar tissue again?

Tuesday Feb 2 #

4 PM

Road (75%+) 1:26:31 [1] 17.64 km (4:54 / km) +77m 4:48 / km
shoes: Hoka One One Carbon X

Easy 70' w/ strides

Same as yesterday except starting in Keswick and running the line to Threlkeld before heading all the way home.

Felt good on the run, warmer than expected but plenty of snow on the ground still, which made things a bit dicey at times.

Strides felt good. Bit of soreness in that left foot again, on the bottom where I had the stress issue last year. Nothing more than tightness I hope.

Monday Feb 1 #

4 PM

Road (75%+) 1:24:20 [1] 17.28 km (4:53 / km) +63m 4:48 / km
shoes: Hoka One One Carbon X

Easy 70' w/ strides

Had a lot of energy from sitting about all day so added 10' or so onto the run to burn some more of it off.

Felt good throughout legs / lungs etc but nursing a bit of a persistent headache - probably from staring at a screen for so long. How people think that's a good use of their time is beyond me!

Strides felt nice and quick with little effort. Those Hoka's make everything feel really effortless though I'm not convinced by the fit still - don't think they work for my foot shape really, which is a shame.

Sunday Jan 31 #

9 AM

Off-road (75%+) 1:51:45 [3] 21.53 km (5:11 / km) +788m 4:23 / km
shoes: Scott Kinabalu RC Ultra

Easy 1hr 45'

Same same as yesterday but with Jacob instead.

Reversed the route from yesterday to keep my mind from shutting down. Whinlatter is a great place to run but it soon gets boring when there's only really two 'easy' ways up into the woods proper.

Again, very steady effort / pace. Chatting on about trying to organise some sort of races for something to aim for. Who knows. Motivation hasn't been too tricky for me aside from maybe one or two very minor blips, but seems to be hitting Ricky and Jacob quite hard at the minute.

Legs a bit heavier after yesterday's weights but fine in the grand scheme.
6 PM

S&C 45:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / bodyweight Devil
Russian Twists - 3 x 40 @ 8kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video

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