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Training Log Archive: AllyBeaven

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running4 8:39:00 35.92(14:27) 57.8(8:59) 3841
  Turbo2 2:20:00
  Skiing1 59:00
  Total7 11:58:00 35.92 57.8 3841

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Saturday Jan 20 #

Running (Easy + S.V.s) 1:01:00 [2] 11.1 km (5:30 / km) +175m 5:06 / km

Still a bunch of snow but some kind soul has driven round the forestry tracks, plus the XC skiers have been out so there's a reasonable running surface. Actual running apart from a k or so of slog. Hill Sprint Hill a bit of a mess so I put in some speed variations instead. Bits of tightness and That'sBeenWorkedness from gym sessions and skiing but overall feeling really good, moving well.

Might have been an idea to do the SE run today as the weather's to be worse tomorrow but I'll just go and do it in the woods. In terms of nav practice it's just as good. I'll take something approximating my DM pack and probably leave the poles at home.

Friday Jan 19 #

Skiing (Intervals) 59:00 [4]

Running and lunging around the carpark to warm up is a great way to collect funny looks.

28'52" and 29'18" up Windy Ridge with a face full of spindrift, 912m total. Difficult to gauge effort in a less familiar modality but certainly working harder and going faster than any of my other trips up this year. Hamstrings and glutes knew they were working.

Thursday Jan 18 #

Turbo (Easy) 1:20:00 [3]

Easyish. Watched the end of Omloop 2015 i.e. the day Ettix totally shat their pants.

PM upper body and stretching in the gym.

Wednesday Jan 17 #

Running (Easy) 1:36:00 [3] 11.2 km (8:34 / km) +416m 7:14 / km

Lots of soft new snow. Some running, some hiking, some wading, a little trashing around up to my waist. Left hamstring a little tight, I'll give it extra love on the gym this afternoon.

Note

All that talk about more upper body work and I spent so long clearing the drive that I didn't have time. I'm sure shoveling is pretty good specific work though, load bearing rotational stuff .. 3 sets of each SS exercise. Might do just upper body stuff or some climbing on Friday as the weekend isn't too heavy.

Tuesday Jan 16 #

Note

P&C session, a few other bits thrown in.

Turbo (Easy ) 1:00:00 [2]

Season finale of series 3 of the Sopranos. Mostly easy, a bit of moderate pushing a bigger gear. Then yoga, much to the dog's amusement.

Monday Jan 15 #

Running (Easy) 42:00 [2] 7.5 km (5:36 / km) +99m 5:15 / km

Pre breakfast jogging. Strides 3-6 much better than 1-3.

Sunday Jan 14 #

Running (Specific Endurance) 5:20:00 [3] 28.0 km (11:26 / km) +3151m 7:19 / km

13 laps of Nazi Gold. enough to make up the weekends cumulative vert target. Could have kept going a lot longer I think but there'll be plenty time for that yet. Quads a bit tender from Friday but if anything they improved through the run. I'll be sure to give them plenty of foam roller love in the next few days. Felt fine throughout, gave it beans the second half of the last uphill just to see if I could and that was fine. Getting ~370kcal/hr down, makes post run scoff a little more difficult.

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