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Training Log Archive: gingercake

In the 7 days ending Feb 3:

activity # timemileskm+m
  Running7 8:50:22 59.47(8:55) 95.7(5:33) 1778
  cycling2 2:00:00
  Coordination and Posture2 1:00:00
  Core Work2 40:00
  Technical exercises1 12:00 0.62(19:19) 1.0(12:00)
  Total14 12:42:22 60.09 96.7 1778

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Saturday Feb 3 #

2 PM

Running (Trail running) 1:03:05 [1] 11.6 km (5:26 / km) +278m 4:51 / km

Easy running, felt fine. 8 x hill sprints at end.
6 PM

Coordination and Posture 30:00 [2]

Coordination and posture

Friday Feb 2 #

8 AM

cycling 1:00:00 [3]

Turbo trainer session. Stand up every 4mins30secs for 1min30secs.
9 AM

Core Work 20:00 [2]

Core work.
5 PM

Running (Trail running) 1:07:26 [1] 12.01 km (5:37 / km) +46m 5:31 / km

Easy running with Evan on the canal. A bit muddy in sections but all ok, just running gently tonight as tired from work.

Thursday Feb 1 #

9 AM

Running (Trail and fell running) 1:30:40 [3] 15.54 km (5:50 / km) +483m 5:03 / km

Hilly fartlek. Ran pretty well, mixture of trails and hills, so rocky but runnable paths, grassy hillside and forestry track. Climbed well, although i think a couple uphills were a bit too steep but i ran ok. Roughly 8/9 up hills from 2 -10mins long which ended up being 53mins in total. The road is blocked where i usually park so had to run extra at end to get back but only 10mins. Felt like i didnt have much pace today but it was freezing cold. Descended well, just running easy but a lot better confidence wise.
6 PM

Technical exercises 12:00 [2] 1.0 km (12:00 / km)

Two sets of technical exercises.

Wednesday Jan 31 #

1 PM

Running (Road running) 1:22:08 [2] 18.2 km (4:31 / km)

Moderate run. Very windy even though it was an out and back route which slowed splits quite a bit. Ran well though and pace consistent with relatively even splits. Legs felt fine, im abit tired from working on this grant so that was on my mind but felt ok running - ive improved as i can still get a decent run done but before last year i might have struggled.

Tuesday Jan 30 #

10 AM

cycling 1:00:00 [3]

Turbo trainer. Stand up for 1min30secs every 4mins30. Good session, 31.1km. Felt strong throughout and kept up a good cadence at level 53. Level 65 for stand up sections. Gym closed in afternoon so cycle in morning.
11 AM

Core Work 20:00 [2]

Core work
5 PM

Running (Fell and trail) 1:16:00 [2] 10.6 km (7:10 / km) +400m 6:02 / km

Busy day with work so late going out. Ran with Evan around talybont reservoir and up the steep side of tor y foel. Hands on knees hiking sections so good practice and muddy/wet too. Easy/moderate pace on trails. Very wet and got cold so finished a bit early.

Monday Jan 29 #

1 PM

Running (Road running) 1:03:45 [1] 12.35 km (5:10 / km) +77m 5:00 / km

Easy running. Legs knackered and I'm tired. Ran easy all the way, Felt better as i got into the run. Out and back on pretty much flat roads.
6 PM

Coordination and Posture 30:00 [2]

Coordination and posture plus a bit of core work

Sunday Jan 28 #

10 AM

Running race (Fell running) 1:27:18 [4] 15.4 km (5:40 / km) +494m 4:53 / km

Generally im pretty pleased with how i ran, first fell race since three peaks 2016! And a muddy boggy one to start with.

Uphill was good, didnt get passed by anyone on a climb and gained ground on pretty much any one. Not that much climbing though so not a real test, but tour of bradwell has quite a bit. Didnt seem to matter if it was steep or gradual climbs i ran well up them.

Flat sections were ok. It was boggy and very rocky so it takes abit of practice but as the race went on I got better, think more running on similar terrain will help. I felt my leg strength was ok in the boggy sections but could do with more strength on those, that climb up whernside will be hard. I've also got to nail that final descent off ingelborough which is rocky.

Downhill, im pretty pleased with myself as improved on how its been in training, still need to practice and more confidence and did lose ground to the men i was running with but not as much as i have in the past.

Flat to uphill/downhill to uphill/uphill to downhill transitions were good, i ran quite well off each hill, but felt i could be stronger on these. Also when it went from really muddy to solid terrain i was struggling for pace to start with as i got used to the terrain.

Road sections, pretty good, last 2k is on road and i ran 3.40ks.

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