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Training Log Archive: Chris98

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Grass run3 3:01:22 26.17(6:56) 42.12(4:18) 1497
  Trail run2 2:11:55 19.28(6:51) 31.03(4:15) 1114
  Grass session1 1:25:16 13.51(6:19) 21.74(3:55) 10
  Turbo1 1:00:00
  Total7 7:38:33 58.96 94.89 2621
averages - sleep:6.9

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Sunday Jan 21 #

11 AM

Trail run (80' easy to moderate ) 1:19:43 [3] 11.3 mi (7:03 / mi) +692ft 6:40 / mi
slept:7.0 shoes: #2 s-lab sense ultra

Over the ferry to Windermere again to the trail, went out and back and did some loops. Loosened off while running and felt good but got really tired towards the end and calfs are pretty sore.

Saturday Jan 20 #

2 PM

Grass run warm up/down (Warm up/down) 31:07 [2] 4.46 mi (6:59 / mi) +2ft 6:58 / mi
slept:7.0 shoes: adidas XCS spikes

Jogged round the course a bit and round the inside of the track with a few strides and drills for 15'. Warmed down on the outside of the track for 15' before heading inside for a shower.

Grass run race (Leigh South East Lanc XC) 34:41 [5] 6.04 mi (5:45 / mi) +14ft 5:44 / mi
shoes: adidas XCS spikes

Race went well. Pretty flat course with deep muddy twists and turns over three, 2 mile loops. I was on my own after about a mile and a half as the others dropped of the initial pace which didn't feel was very fast but the mud was very deep in places which made for tough going but there where parts on gravel path where you could open up nicely and move a bit quicker but they didn't last long. Felt like I pushed myself where I could, but at points it felt more like a tempo than a race as you couldn't really run fast in deep mud but felt like I did a good job of maintaining some sort of tempo that that the others seemingly couldn't live with.
Mile splits: 5:33
5:44
5:49
5:46
5:49
5:45


Friday Jan 19 #

10 AM

Trail run (50' moderate + strides ) 52:12 [3] 7.98 mi (6:32 / mi) +422ft 6:14 / mi
slept:7.0 shoes: #2 s-lab sense ultra

Went over the ferry on Windermere to run on some nice trail paths instead of boggy fields and just went out 4 miles and back and did some strides. Feeling good, very nice run.

Thursday Jan 18 #

10 AM

Grass run (60' easy + strides) 1:05:02 [2] 8.04 mi (8:05 / mi) +628ft 7:32 / mi
slept:6.0 shoes: #2 s-lab sense ultra

60' easy over a thin layer of snow. Around Scout Scar up Cunswick and back did some strides in the woods. Feeling quite heavy and tired so took it very steady.

Wednesday Jan 17 #

10 AM

Grass session (15'easy+fartlek+15'easy) 1:25:16 intensity: (1:03:16 @2) + (10:00 @4) + (12:00 @5) 13.51 mi (6:19 / mi) +10ft 6:18 / mi
slept:8.0 shoes: Salomon s-lab Speed

15' easy + mixed fartlek: (6 x 1' @ 1mile pace / 2' easy) + 5' easy + 10' @10km pace) + 5' easy + (6 x 1' @ 1mile pace / 2' easy) + 15' easy

Strong cold gusts and soggy muddy grass with infrequent hail and cold rain made it quite hard to move as fast as I would have liked but got it done and I felt like it went pretty well as I was able to get into the hurt zone and felt like I was able to maintain a good pace but there's no way real way of telling if I did or not. Felt relatively strong but still feel a bit rusty when trying to run fast.

Tuesday Jan 16 #

12 PM

Grass run (50' moderate) 50:32 [3] 7.63 mi (6:37 / mi) +853ft 5:59 / mi
slept:8.0 shoes: #2 s-lab sense ultra

50' moderate over to Cunswick, and around a hilly loop in a field and back, feeling good.
6 PM

Note

Posture and coordination exercises.

Monday Jan 15 #

8 AM

Turbo (60’ turbo) 1:00:00 [3]
ahr:123 max:140 slept:5.0

60’ turbo in the gym easier then usual as quads still a little sore. Kept it over 110 rpm and had about half an hour of easy/moderate effort. 15’ level 8, 15’ level 9, 5’ level 10, 10’ level 9, and 15’ level 8. Feeling good.

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