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Training Log Archive: Chris98

In the 7 days ending Apr 29:

activity # timemileskm+m
  Trail run4 4:01:33 30.06(8:02) 48.38(5:00) 1824
  Road run5 2:50:30 22.86(7:28) 36.79(4:38) 543
  Turbo1 1:23:18
  Grass run1 1:04:24 8.12(7:56) 13.07(4:56) 57
  Total11 9:19:45 61.04 98.24 2424

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MoTuWeThFrSaSu

Sunday Apr 29 #

12 PM

Road run (jog to bus stop) 7:18 [2] 1.54 km (4:44 / km)
shoes: Speedcross pro 2

1 PM

Trail run (90' easy-moderate) 1:38:41 [3] 19.04 km (5:11 / km) +942m 4:09 / km
shoes: Speedcross pro 2

From Abergwyngregn I followed the same way up as yesterday and just kept going up and up and managed to get to the top of Foel Fras 9.32km in just under an hour which had quite a nice view but a bit nippy. Came down the same way but slightly longer once off the actual hills back to the bus stop. Feel quite tired now.

Saturday Apr 28 #

12 PM

Road run (jog to bus stop) 6:51 [2] 1.37 km (5:00 / km) +3m 4:57 / km
shoes: Salomon s-lab Speed

1 PM

Road run (20'easy) 27:54 [2] 5.01 km (5:34 / km) +213m 4:36 / km
shoes: Salomon s-lab Speed

20' easy just checking out the route that I wanted to do. Decided I would start from a little bridge and include a steep little road section with about 7' on the road before getting onto the trail on the hill which I came off right to follow a trod up the hill and turned after 5.8K to come the same way down and repeat.
2 PM

Trail run (2xLongTriangularCircuit) 55:26 [4] 11.53 km (4:48 / km) +642m 3:46 / km
shoes: Salomon s-lab Speed

Felt much more tempo esque than the on I did at Sedbergh, route worked pretty well though not as fast running on the downhill for the first part as quite bumpy and steep but probably not a bad thing as it probably prevented me from trashing my legs. I think I clocked the first lap at 28'28'' at around 5.80km so I reckon both laps pretty consistent with last one a tad faster. Was working pretty hard but made sure I was always able to finish in one piece.
3 PM

Trail run (20' easy) 26:27 [2] 5.28 km (5:01 / km) +117m 4:31 / km
shoes: Salomon s-lab Speed

20' easy pretty much straight after the tempo up to Aber Falls to have a look at the big water fall then got back to Abergwyngregn just as a bus was pulling up so pretty well timed!

Friday Apr 27 #

12 PM

Road run (50' moderate + strides ) 55:05 [3] 13.46 km (4:06 / km) +129m 3:54 / km
shoes: Nike zoom fly

50' moderate around Bangor with some diagonal esque strides out side the house. Felt like it took a while to warm up into it but felt really good towards the back end of the run for some reason and strides felt really good too.

Thursday Apr 26 #

8 AM

Trail run (60' easy ) 1:00:59 [2] 12.53 km (4:52 / km) +123m 4:38 / km
shoes: S/lab Ultra 2

60' easy, did 3k round the field then went out and back down the trail near the track and came back and did the last 10' on the field. Feeling quite tired.

Wednesday Apr 25 #

10 AM

Road run (20'esy+8hillsprint+20'esy) 1:13:22 intensity: (41:22 @2) + (24:00 @3) + (8:00 @5) 15.41 km (4:46 / km) +198m 4:28 / km
shoes: Sonic RA pro

20' easy + 8 x 60'' Sprint Climbing / 3' recovery + 20' easy
Did the sprint climbs on a really good little hill just up the road from the house. Legs felt pretty dead on the last one and lungs felt like they were going to burst at the start of some of the recoveries. Got to the same place or further each time but definitely didn't feel like I was getting faster. Calf muscles and feet are dead tight today.

Tuesday Apr 24 #

9 AM

Grass run (60' easy + 4 hill sprints) 1:04:24 [2] 13.07 km (4:56 / km) +57m 4:49 / km
shoes: Speedcross pro 2

60' easy round the field with hill sprints on the little trail hill. Feeling a little tired this morning so eased into into it and started very slowly. Did some hill sprints on the little trail hill which felt pretty good.

Monday Apr 23 #

7 AM

Turbo (80’ turbo ) 1:23:18 [3]
ahr:115 max:134

80’ turbo starting easy and slowly building the intensity up to the 60’ mark but still relatively easy, then back down for the last 20’.
8 AM

Note

35’ streatching with yoga vids

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