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Training Log Archive: Chris98

In the 7 days ending Mar 31:

activity # timemileskm+m
  Trail run4 4:16:27 33.27(7:42) 53.55(4:47) 1224
  Grass run3 2:29:09 20.33(7:20) 32.71(4:34) 128
  Turbo2 2:20:29
  Cycling 2 1:35:02 348
  Road run1 7:24 0.99(7:27) 1.6(4:38) 39
  Total10 10:48:31 54.59 87.86 1739

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Sunday Mar 31 #

9 AM

Trail run (2 hours easy) 2:01:15 [2] 27.0 km (4:29 / km) +252m 4:17 / km
shoes: Sense Ride

Down to the trails with a hilly loop from the grumpy mans house and doing a few laps of the smaller fields at Treborth before heading back up to the house. Keeping it fairly easy, though legs were getting quite heavy towards the end.
6 PM

Note

Jog to gym and 5’ on bike
Lunge twists and up into runners pose with 5kg medicin ball up and some core stuff.
3 x 8 Bulgarian split squats (1st set with 10kg in each hand then 2nd and 3rd with 18kg in each hand).
3 x 12 Single leg weighted ham bridges (1st with 10kg, 2nd and 3rd with 14kg)
3 x 8 weighted squats (1st @40kg, 2nd @ 50kg, 3rd @ 60kg)
3 x 10 @20kg single leg calf raises on leg press machine.
12 single leg Hamstring curls immediately followed by 12 hamstring bridges first time doing this I think so that is very good!
Core exercises with Swiss ball

Saturday Mar 30 #

9 AM

Cycling (45' cycle) 45:09 [2] +162m

Accompanied Callum on the bike to Penrhyn parkrun to watch his race with Russ. Then carried on to Abergwyngregyn from there. Road closure meant trekking up a steep hill pushing the bike to get another higher up road to get round. 11.42km
10 AM

Road run (Warm up) 7:24 [2] 1.6 km (4:37 / km) +39m 4:07 / km
shoes: Speedcross pro 2

Jog through Abergwyngregyn with some drills and strides, to the base of the climb just over the small bridge.

Trail run (30' Uphill Tempo) 30:02 [4] 6.24 km (4:49 / km) +555m 3:20 / km
shoes: Speedcross pro 2

Up from on the road following the gravel/lose stone path up to Drum but didn't quite make it to the Summit but it doesn't look too far off. Got really hard about 24 minutes in and started questioning life choices but battled on enjoyed it, felt good to finish it. Got out during the sunniest part of the day which was very nice.
11 AM

Trail run (Warm down) 33:14 [2] 7.15 km (4:39 / km)
shoes: Speedcross pro 2

Jog down after waiting a few minutes to recover the same way down and through Aber to the bus stop where I hid the bike. Descending 576m. Everything seemed to be alright.
12 PM

Cycling (50' cycling) 49:53 [2] +186m

Aber to Bangor down the steep hill I walked up to get round the closed road which was so sketchy, took it easy rest of the way and never felt to tired. 12.59 km
I just feel quite mentally drained but physically fine, feel like I'm just pouring myself into coursework.

Friday Mar 29 #

2 PM

Grass run (50' easy + strides) 50:51 [2] 11.33 km (4:29 / km) +20m 4:27 / km
shoes: Sense Ride

Laps of the field, lovely sunny day. Feeling pretty good, and moving well on strides.
Grazes noticeably better today. Shoulder, back, knuckles, hip, right knee and ankles look and feel so much better.
Right hand and left knee still look pretty gross and deep and it still hurts when they get stretched but they do look smaller than what they were.

Thursday Mar 28 #

3 PM

Grass run (60' easy + strides ) 1:00:00 [2] 13.35 km (4:30 / km) +57m 4:24 / km
shoes: Sense Ride

Laps of the field, very nice weather. Legs feeling okay but energy wise pretty tired and graze on knee hurting more than yesterday.

Wednesday Mar 27 #

8 AM

Note

Long day of guest lectures and third year presentations 8-4. Quite a sweaty nervous wait in a hot lecture room watching Welsh speaking students presentations which I couldn't make head or tale of and then mine actually went really well got the timings spot on and didn't get asked any grilling questions at the end which means I covered everything I needed to. So that was kind of the last formal assessment but now I have 5 big pieces of coursework to be submitted throughout April and the dissertation for the start of May.
4 PM

Trail run (8 x 3 min hill reps) 1:11:56 intensity: (47:56 @2) + (24:00 @5) 13.16 km (5:28 / km) +417m 4:43 / km
shoes: Salomon sense 6 SG

Session went fairly well. Left it a little late after long day but was probably the nicest part of the day. Physically fine but quite mentally drained but it was nice to get some alone time and do something that didn't take to much thinking after a fairly intense day.

Jogged down to Bangor "Mountain" and did all 8 reps up the same route. getting to same place and a little further than last time on the first few reps but legs began to crumble a bit on the last 3 reps. Took a different route down to bottom and had about 30'' walking/standing around at the bottom which I felt was very necessary. I found that I would hurt and feel heavy very early on during the effort then find a bit of rhythm and feel a bit better about things. Got the furthest up on the 4th rep and least furthest on 6th which was when it was most hard and didn't know if I wanted to finish but managed to keep some kind of pace going for the last two. I think it was a pretty good session and it felt very good to get it done.

Tuesday Mar 26 #

7 AM

Grass run (30' easy ) 38:18 [2] 8.03 km (4:46 / km) +51m 4:37 / km
shoes: Sense Ride

Got it done early quite a long day of lectures and practising for presentation. Further I got better I felt and went the last eight mins without realising. Grazes don't seem to impact running but knee has been a little sore after sitting down all day in lecture hall. Left glute also pretty sore.

Turbo (60' turbo) 1:00:16 [3]

Monday Mar 25 #

1 PM

Turbo (80' turbo) 1:20:13 [3]

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