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Training Log Archive: RHF

In the 7 days ending May 19:

activity # timemileskm+m
  Running7 9:58:38 55.83(10:43) 89.85(6:40)
  Yoga/Stretching/S&C4 2:55:00
  Total9 12:53:38 55.83 89.85

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Sunday May 19 #

9 AM

Yoga/Stretching/S&C 50:00 [1]

4 PM

Running 1:02:22 [3] 10.14 km (6:09 / km)
shoes: Ronhill Reverence

Lots of good trails on Leckhampton hill with 3 strides at the end
Testing out the new shoes (Ronhill Reverence). Noticeably better grip than the parkclaws on the steep downhill. Annoyingly tweaked my left ankle on the grassy climb. Legs a bit tired after yesterday but fitness is good (3rd fastest time on the traversing line).

Saturday May 18 #

8 AM

Running long 4:32:31 [3] 33.38 km (8:10 / km)
shoes: X-Talon 212 2022

Black Mountains with added Waun Fach
Another day of good conditions. Great route copying the Black Mountains fell race route but with an out and back to Waun Fach. All going well until the final hour when I twisted my ankle and started to flag a bit. Pretty uncomfortable the last descent. Quads also a bit sore as well and didn't feel smooth. Didn't appreciate the final little climb up from the river to Llanbedr.
Slight chafing on my left inner thigh. Probably do need to sort some other running underwear. Feet also feeling bashed up after. In the older X-Talons which are more comfy but less supportive. Also tried a proper application of Trench foot cream - unsure how good it was but feet weren't that wet.

Ate
1L water, 1.5L Tailwind
1 Tunnocks bar, 18 Tangastics, 12 jelly babies, 1 Veloforte bar, 1 bag of McCoys, 1 cheese wrap

Friday May 17 #

7 AM

Running 25:53 [3] 4.97 km (5:12 / km)
shoes: Mizuno Wave Inspire 18 2023 Ye

Morning jog with Nicole
Down to the Meadow cafe park
Dragging the tired legs out. A bit tired coming back up. Desperately needed the loo!
5 PM

Running warm up/down 25:46 [2] 4.62 km (5:35 / km)
shoes: Asics GT-2000 10

Yoga/Stretching/S&C 40:00 [1]

Gym
Warm up: 3 sets of 8kg goblet squats+ 2 sets of 1 min row 5ES downward dog to greatest stretch
Strength: 3 sets of 8 squats 35 35 35 + 30 dead bugs (90s)
Accessory: 10 level 1 press ups + 8 12.5kg SL RDL (60s)
Accessory: 3 sets of 8 80 kneeling pull downs + 30es side plank (60s)

Thursday May 16 #

6 PM

Running 1:25:50 [3] 16.38 km (5:14 / km)
shoes: Inov-8 Parkclaw G280 Blue

Thursday night run with the Llamas
Legs definitely pretty rinsed after yesterday's hill session. Felt okay for the middle part then the pace seemed to increase. Personal bests on all the segments in the last third... Faster than it needed to be. But further evidence that the fitness is good

Wednesday May 15 #

5 PM

Running hills 1:41:55 [4] 16.12 km (6:19 / km)
shoes: Inov-8 Parkclaw G280 Blue

Hills: 4x10mins + WU/WD up to Daisybank
Every rep further than when I did 3x10 mins 6 weeks ago. The training is paying off. Running out of hill... only about 8 mins to the top on this route and on Sandy Lane. Cheeky course record from fields to trig.

Distance per rep. From bottom of hill to top of slope going left then along to the Trig. First rep just beyond the Trig.
1.50km
1.45km
1.38km
1.44km

Tuesday May 14 #

7 AM

Yoga/Stretching/S&C 45:00 [1]

7 PM

Running warm up/down 24:21 [2] 4.24 km (5:45 / km)
shoes: Asics GT-2000 10

Yoga/Stretching/S&C 40:00 [1]

Gym
Warm up: 2 sets of 1 min rowing + 10 20kg good morning
Strength: 4 sets of 5 deadlifts 55 55 55 57.5kg + 30es SL 16kg farmers carry (60s)
Accessory: 3 sets of 10s 8kg DB bicep curl + 8kg DB shoulder press + step up (body weight, 5kg DB, 7.5kg DB)
Conditioning: 3 mins XXL band monster walk + 1 min ES XXL band ankle exercises

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