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Training Log Archive: g.foz.foster

In the 7 days ending Feb 13:

activity # timemileskm+m
  Off-road (75%+)4 7:21:44 54.97(8:02) 88.46(5:00) 2691
  Road (75%+)3 3:39:39 31.19(7:03) 50.19(4:23) 521
  S&C3 2:20:00
  Total10 13:21:23 86.15 138.65 3212

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Saturday Feb 13 #

10 AM

Off-road (75%+) 1:40:04 [1] 19.54 km (5:07 / km) +696m 4:21 / km
shoes: Scott Supertrac RC

Easy 90'

Ran up into Whinlatter for a spin round the trails. Absolutely fucking freezing in the wind. Pretty miserable haha!

Spots of ice about but meant to be a thaw in the next few days. Legs felt good.
6 PM

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 @ 50kg (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)

Friday Feb 12 #

10 AM

Off-road (75%+) 1:29:31 [3] 19.11 km (4:41 / km) +519m 4:07 / km
shoes: Scott Kinabalu RC

25' uphill tempo

From the house and up the forest tracks to Lords Seat (or near enough). Yet again, great having Whinlatter literally on the doorstep to be able to avoid the worst of the snow and ice.

Felt so much better than last week. Legs fresher and, probably more crucially, didn't try to beat any previous times I'd done, just went out and ran to that biting point that I find I can settle into on a tempo effort. Much more controlled and fluid.

Perfect route I think - steady uphills interspersed with a couple of false flats to get the legs ticking over a touch faster.

Finished off with a slightly extended trot through the woods and back down the road to the house.

Thursday Feb 11 #

12 PM

Road (75%+) 1:04:23 [2] 14.1 km (4:34 / km) +82m 4:26 / km
shoes: Scott Supertrac RC

Easy w/ diagonals

Finished a class a few minutes early which gave enough time to dart out for a diagonals session.

Down the road to Keswick school playing fields. Diagonals at 3-5k pace with a nice recovery between pacier efforts. Bit of a stiff wind blowing but didn't feel as though it adversely affected things too much / at all.

Trot back home. All-in-all a bit faster than usual but still felt easy, relaxed and controlled throughout.

Wednesday Feb 10 #

11 AM

Road (75%+) 1:32:14 [3] 23.63 km (3:54 / km) +268m 3:42 / km
shoes: Hoka One One Carbon X

Moderate 80'

Reversal of the usual Cockermouth loop with a 10' progressive warm-up. Cold and crisp but perfect (out of the wind) conditions for running.

Felt awesome on the run all the way through it. Maybe pushed a little bit harder than the pace should have been but genuinely didn't feel like it was outside of the effort level for the session. In short it was comfortable and controlled.

Dull ache in the foot but never progressed any more than that. From speaking to Duncan (though not having seen him yet) it is hopefully just scar tissue build up again.
6 PM

S&C 40:00 [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

Tuesday Feb 9 #

4 PM

Road (75%+) 1:03:02 [1] 12.46 km (5:04 / km) +171m 4:44 / km
shoes: Hoka One One Carbon X

Easy w/ hill sprints

Out from the house, turn right, down the road for 2km or so, turn around, run back, up the hill 6 times fast, repeat first part.

Legs felt good. Looked forward to this session as it's been a while since I've done it. Nice to feel controlled and comfortable on each sprint. Had a good rest between each to maximise the effort quality.

Monday Feb 8 #

4 PM

Off-road (75%+) 1:31:04 [1] 16.92 km (5:23 / km) +549m 4:38 / km
shoes: Scott Supertrac 2.0

Easy w/ strides

Was out a bit longer than planned scoping something for the mile reps in Whinlatter. Got a couple of likely options.

Felt a bit tired in the legs but took everything dead easy, especially the climbs. Felt the foot a tiny bit and will go down to see Duncan regardless of how it ends up towards the end of the week, for peace of mind if nothing else.

Strides were done the fire track above the village into a gusty wind but felt strong on them and decent given how relatively tired I'd been a few minutes before.

Sunday Feb 7 #

11 AM

Off-road (75%+) 2:41:05 [2] 32.89 km (4:54 / km) +927m 4:18 / km
shoes: Scott Supertrac 2.0

Easy 2hrs 40'

Got dropped off at Carrock whilst Esther went climbing and ran home from there round the back of Skiddaw, cutting across via Dash and Skiddaw House.

Bitterly cold and quite a bit of snow to run through but all in all pretty good conditions. A good mix of quad tracks and roads meant it was easy to get into a good rhythm. Felt pretty good in the legs too. Nothing too heavy or strenuous on the route, which helped.

Didn't feel the foot at all but have booked in with Duncan all the same for this coming Friday. Might be lentils for the rest of the week to offset it mind!
6 PM

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 @ 50kg (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)

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