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Training Log Archive: Chris98

In the 7 days ending Apr 21:

activity # timemileskm+m
  Trail run4 3:33:30 23.81(8:58) 38.32(5:34) 1374
  Grass run2 1:31:37 12.47(7:21) 20.07(4:34) 189
  Road run3 1:21:40 13.19(6:12) 21.22(3:51) 78
  Turbo1 1:20:00
  Grass session1 16:58 3.11(5:27) 5.01(3:23) 24
  Total10 8:03:45 52.58 84.62 1665

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Sunday Apr 21 #

9 AM

Trail run (Warm up) 18:26 [2] 3.04 km (6:04 / km) +168m 4:45 / km
shoes: Sense Ride

Easy running chatting with George really nice guy! Up from the car park along the road to where the trail starts.

Trail run (30' Uphill TempoHelvellyn) 29:43 [4] 4.21 km (7:04 / km) +645m 4:00 / km
shoes: Sense Ride

Straight off immediately on the wrong path completely unaware of the other path off to the right. Was definitely running at high intensity for nearly all of the run but more of a scramble for 3 minutes but still working hard up Swirral Edge before a nice little dash for the summit stone. Think it was pretty good workout. Sat on the top for a while wondering where I was supposed to have gone then saw it way over to the left and waited for George who was only 10' mins behind and ran a fair bit further but said there was a lot of quite flat bits with a lot of the climb in one steep section.
10 AM

Trail run (Warm down) 41:29 [2] 6.29 km (6:36 / km)
shoes: Sense Ride

Descent same way back to the car park. George much more nimble than me down Swirral Edge.

Saturday Apr 20 #

10 AM

Trail run (60' easy + strides ) 1:03:15 [2] 12.75 km (4:58 / km) +276m 4:29 / km
shoes: Sense Ride

Loop round Cunswick and Scout Scar with a few strides on the flat just under the race course, glutes a little sore when waking up this morning but not bad and fine now. A bit of general tightness around lower back, glutes and hips but it eased off. Another warm day.

Friday Apr 19 #

9 AM

Road run (Warm up) 23:00 [2] 5.0 km (4:36 / km) +18m 4:31 / km
shoes: #2 zoom fly white

Lap of the course with some dills and strides then chilled in the shade under a tree for a bit until last moment before jumping on the front of the start line.

Course is a little undulating with two sharp corners before a kilometre straight with very slight climb to finish which I thought was a tough way to finish, but it's still probably a fairly quick course. Maybe a bit warm for fast times today, think it was around 27 degrees. I've gone from wearing six jackets at work to being able to walk around in vest and shorts!
10 AM

Road run race (Salford 10K) 31:28 [5] 10.0 km (3:09 / km) +27m 3:06 / km
shoes: #2 zoom fly white

The two guys from Leeds city went off too fast and I was leading a big group and caught them at 2km and was leading for a bit then a group of about 7 with James in started pulling away a few meters going into 5km. I ended up running a few meters behind them and working through people who were falling off the back of the group until about 8km there was only one guy left running with James and the guy in the white vest had a big leading gap on James. James dropped the guy he was running with and then I went past him and I was able to close ever so slightly on James over the last kilometre which is one long straight that seems to last a while and then when I saw the finish I started sprinting and made up even more ground but still not quite enough.

I felt like I was always running on the edge of the red zone and any faster and my legs might have stopped working. It felt like it should of been faster and it's a little depressing looking at splits gradually slow down but I think not being used to the heat may have potentially played a role, I think both me and James are capable of going a fair bit quicker but I was very pleased with how it went especially to get a 3rd place finish always very nice to get on the podium! And closest I've ever been to James so I think that's good though he is more suited to muddy hills!

Km splits: 2'58''
3'04''
3'06''
3'05''
3'09''
3'10''
3'11''
3'12''
3'13''
3'11''
11 AM

Road run (Warm down) 27:12 [2] 6.22 km (4:22 / km) +33m 4:16 / km
shoes: #2 zoom fly white

A little jog round the first bit of the course then went inside for the prize giving then jogged round some massive playing fields which looked very nice! Legs not feeling too bad at all but left plantar fascia complaining, should be okay rolling it with ice bottle hopefully doesn't get any worse.

Note

Looks to have same climb as Cheshire and went through 5k in almost identical time (15:24) but I think the second half wasn't as quick as I hoped maybe with not being used to warm weather.

Thursday Apr 18 #

5 PM

Grass run (50' easy + hill sprints) 48:34 [2] 10.38 km (4:41 / km) +162m 4:20 / km
shoes: Sense Ride

Laps of Kendal Green with hill sprints feeling fairly good, another warm day.

Wednesday Apr 17 #

5 PM

Grass run (20' easy warm up) 20:03 [2] 4.33 km (4:38 / km) +12m 4:34 / km
shoes: Sense Ride

Whole session done round QK school field, warmest sunny day for a while made for nice little change.

Grass session (5km fartlek 90''/90'') 16:58 intensity: (7:58 @3) + (9:00 @5) 5.01 km (3:23 / km) +24m 3:18 / km
shoes: Sense Ride

5km Fartlek: 90'' Fast / 90'' Easy
Felt fairly good able to work pretty hard. I did miss interpret it for some reason thought I was doing roll ons instead of 90'' easy between efforts I think I did the same without realising the week before Northern 12 stage.

Seemed to be covering just under 500 metres on the efforts roughly 3'04'' pace with the roll ons covering just under 400 metres roughly about 3'47'' pace.

Grass run (Warm down) 23:00 [2] 5.36 km (4:17 / km) +15m 4:14 / km
shoes: Sense Ride

Had worked up right sweat, felt good to keep things moving. Might be quite warm on Friday.

Tuesday Apr 16 #

5 PM

Trail run (60' easy + strides ) 1:00:37 [2] 12.03 km (5:02 / km) +285m 4:30 / km
shoes: Sense Ride

Went right out of the house up the tramway then left up towards the top of the golf course, round Cunswick and then went for a little explore of some paths that I've never really looked at before but they didn't really go any where.
Nice little plod around, quite humid out. Moving fairly well on strides.

Monday Apr 15 #

6 PM

Turbo (80’ turbo ) 1:20:00 [3]
ahr:125 max:138

On the bike in the gym, quite sweaty. Worked the intensity up slightly each 10 mins up to the 1 hour mark then easier for last 20’.
7 PM

Note

Some weight work.
Reverse lunge twist up to knee drive with 5kg med ball.
3 x 7 Bulgarian split squats with 9 kg dumbbells in each hand.
3 x 10 Calf raises on leg press machine.
2 x 10 weighted hamstring bridges with 10kg sand bag
3 x 6 squats @ 40kg
Step ups with resistance band
Hanging power cleans with 10kg

Felt good getting this done.

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