Training Log Archive: g.foz.fosterIn the 7 days ending Mar 27:
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Saturday Mar 27 #
9 AM
Off-road (75%+) 1:15:39 [3] 12.79 km (5:55 / km) +541m 4:53 / km
shoes: Scott Supertrac RC
20' uphill tempo
Met Sarah Mac in Ambleside and warmed-up with her before doing our separate thing on the session. Met up again at the top / on the jog back down and ran back into town.
Went up from just behind the uni to the top of Low Pike. Bit rocky, which troubled the pace consistency a bit, but nothing too drastic. Bit of snow lying about, which will be an issue tomorrow so adjusting the route to stay off the high tops and just run the valleys / passes. Felt ok on the tempo. No major dramas with the glute, seems fine on the uphills.
Met Sarah Mac in Ambleside and warmed-up with her before doing our separate thing on the session. Met up again at the top / on the jog back down and ran back into town.
Went up from just behind the uni to the top of Low Pike. Bit rocky, which troubled the pace consistency a bit, but nothing too drastic. Bit of snow lying about, which will be an issue tomorrow so adjusting the route to stay off the high tops and just run the valleys / passes. Felt ok on the tempo. No major dramas with the glute, seems fine on the uphills.
4 PM
S&C 45:00 [3]
Strength
Warmed up with the ITB routine.
Squats: 3 x 7 @ 60kg
Deadlifts: 3 x 8 @ 40kg
Calf raises: 3 x 30 @ 50kg (slow and controlled)
Single leg RDLs: 3 x 6 @ 20kg
Bulgarian split squats: 3 x 7 @ 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)
Warmed up with the ITB routine.
Squats: 3 x 7 @ 60kg
Deadlifts: 3 x 8 @ 40kg
Calf raises: 3 x 30 @ 50kg (slow and controlled)
Single leg RDLs: 3 x 6 @ 20kg
Bulgarian split squats: 3 x 7 @ 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 Mar 26 #
11 AM
Road (75%+) 1:08:20 [2] 17.43 km (3:55 / km) +95m 3:49 / km
shoes: Adidas Adios Boost 3
Moderate 60'
Drills and warm-up took me to Powter How, all of a km away from home, then ran the moderate effort into Keswick from there and back. Blustery wind made things tricky at times but all good. Left arse giving me gip towards the end / after 45' or so. Not so iffy after slowing the pace for the jog back home.
Drills and warm-up took me to Powter How, all of a km away from home, then ran the moderate effort into Keswick from there and back. Blustery wind made things tricky at times but all good. Left arse giving me gip towards the end / after 45' or so. Not so iffy after slowing the pace for the jog back home.
Thursday Mar 25 #
4 PM
Off-road (75%+) 1:17:43 [1] 15.5 km (5:01 / km) +88m 4:53 / km
shoes: Scott Kinabalu RC Ultra
Easy w/ strides
Round the lake with Billy for an easy one. Headwind for the first half out then tailwind back. More blustery than espected.
Did the strides on the rugby pitches by the school. Tight left hip / glute.
Round the lake with Billy for an easy one. Headwind for the first half out then tailwind back. More blustery than espected.
Did the strides on the rugby pitches by the school. Tight left hip / glute.
8 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
Flutter kicks - 3 x to failure
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
Flutter kicks - 3 x to failure
Wednesday Mar 24 #
5 PM
Off-road (75%+) 1:56:30 [3] 23.27 km (5:00 / km) +776m 4:17 / km
shoes: Scott Kinabalu RC
4 x one mile uphill
Whinlatter. Shite weather with a strong headwind on the route I was planning on using so had a look at a slightly more sheltered option, which I used instead, hence being out longer than should have been.
Felt fine. Bit blustery at times on each effort, which messed with the RPE a touch but nothing too drastic.
Reversed the way up to come back down.
Whinlatter. Shite weather with a strong headwind on the route I was planning on using so had a look at a slightly more sheltered option, which I used instead, hence being out longer than should have been.
Felt fine. Bit blustery at times on each effort, which messed with the RPE a touch but nothing too drastic.
Reversed the way up to come back down.
Tuesday Mar 23 #
5 PM
Road (75%+) 1:03:30 [1] 12.76 km (4:59 / km) +181m 4:39 / km
60' Easy w/ hill sprints
Beck Wythop and back to warm-up then up the hill in front of the house for the sprints. Back to Beck Wythop and return to finish.
Sprints fine.
Beck Wythop and back to warm-up then up the hill in front of the house for the sprints. Back to Beck Wythop and return to finish.
Sprints fine.
Monday Mar 22 #
5 PM
Off-road (75%+) 1:03:20 [1] 12.77 km (4:58 / km) +92m 4:47 / km
shoes: Scott Kinabalu RC Ultra
Easy 60' + strides
Ran around the lake. Dry and cool.
Stopped after just over the hour and then jogged to the school fields for the strides. Jogged back to the car.
Ran around the lake. Dry and cool.
Stopped after just over the hour and then jogged to the school fields for the strides. Jogged back to the car.
Sunday Mar 21 #
9 AM
Fell 2:05:05 [2] 19.25 km (6:30 / km) +1468m 4:42 / km
shoes: Scott Supertrac RC
2hrs SE - no fuelling
Met up with Ben and Jacob for an extended Coledale Horseshoe. Pushed the uphills at 'ATR' pace then cruised the flats and downs. Felt comfortable in the first 90' or so but found the energy waning towards the end, with the final couple of pulls uphill taking their toll a bit, for obvious reasons.
Nice, dry and clear day.
Met up with Ben and Jacob for an extended Coledale Horseshoe. Pushed the uphills at 'ATR' pace then cruised the flats and downs. Felt comfortable in the first 90' or so but found the energy waning towards the end, with the final couple of pulls uphill taking their toll a bit, for obvious reasons.
Nice, dry and clear day.
6 PM
S&C 55:00 [3]
Strength
Warmed up with the ITB routine.
Squats: 3 x 7 @ 60kg
Deadlifts: 3 x 8 @ 40kg
Calf raises: 3 x 30 @ 50kg (slow and controlled)
Single leg RDLs: 3 x 6 @ 20kg
Bulgarian split squats: 3 x 7 @ 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)
Warmed up with the ITB routine.
Squats: 3 x 7 @ 60kg
Deadlifts: 3 x 8 @ 40kg
Calf raises: 3 x 30 @ 50kg (slow and controlled)
Single leg RDLs: 3 x 6 @ 20kg
Bulgarian split squats: 3 x 7 @ 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)