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Training Log Archive: Chris98

In the 7 days ending Aug 11:

activity # timemileskm+m
  Trail run5 6:13:06 41.81(8:55) 67.28(5:33) 2653
  Grass run1 1:01:17 7.56(8:06) 12.17(5:02) 316
  Total6 7:14:23 49.37(8:48) 79.45(5:28) 2969

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Sunday Aug 11 #

7 AM

Trail run (60’ easy + hill sprints) 1:02:30 [2] 11.57 km (5:24 / km) +275m 4:50 / km
ahr:125 shoes: Sense Ride

Golf course, Cunswick, loop of the hill field and back over Cunswick and down steeper golf course path to the hill sprint hill. Another wet soggy day but feeling pretty good. Keeping it very slow, heart rate looked to be pretty low almost always under 130 apart from on the small climbs but don’t know how accurate it is. Hill sprints pretty quick.

Saturday Aug 10 #

7 AM

Grass run (60’ easy + strides) 1:01:17 [2] 12.17 km (5:02 / km) +316m 4:27 / km
shoes: XA Elevate GTX

Laps of Kendal green in the warm rain again and strides feeling great. Ground a little soggy but probably best I’ve felt running for a while. Wore HR monitor again trying to keep it around 130 but it also went to 140 on the uphill bit so just kept slowing down to get it back to 130bpm ish.

Friday Aug 9 #

9 AM

Trail run (5 x 7' easy up / fast dow) 1:21:34 intensity: (1:09:04 @2) + (12:30 @5) 14.71 km (5:33 / km) +584m 4:38 / km
shoes: Salomon s-lab Speed

Went up to the Scar via the road and down to and then up Nicks hill. Warm rain which made it quite hard to see when it got in my eyes on the downhill reps.
Took about 6'30'' to run up Nicks hill at an easy pace but I was going up it a little slower by the end. I think all five efforts were roughly all the same time and the last one felt the most aggressive but still find this session hard going. Took around 2'30''-2'27'' to get back to the bottom, a little slippery on the rocks so probably wasn't going as fast I can but I can tell my hamstrings have worked pretty hard.
Jog home the same way after, with a little stride out on the green which felt pretty good.

Thursday Aug 8 #

10 AM

Trail run (80' easy fast downhill ) 1:23:57 [2] 16.01 km (5:15 / km) +382m 4:41 / km
ahr:139 max:170 shoes: XA Elevate GTX

Similar to yesterday but started a bit higher up near the golf club spending longer doing drills and strides. Wore heart rate monitor to try and keep it easy and kept it around or under 140bpm for the most part unless going downhill fast or uphill. Threw myself down Nicks hill, heart rate peaked at 170bpm think it felt a little quicker than yesterday started to feel that recklessness I had as a kid come back a little bit which is good. Took it easier then yesterday on uphills whenever heart rate spiked and felt better for it.

Wednesday Aug 7 #

9 AM

Trail run (80’ easy fast downhill ) 1:22:31 [2] 16.26 km (5:04 / km) +447m 4:28 / km
shoes: Salomon s-lab Speed

Hills feel very tame now compared to the alps. Over golf course, and the Scar and legged it down Nicks hill, all pretty runnable so doesn’t pose much of a challenge really I’m fine and able to run downhill fast when it’s not technical but I’m a total wuss when it starts getting rocky. Had to take uphills slowly, but I did feel a bit better than I have done, able to run a little easier but still getting tired towards the end.
5 PM

Note

Unpacked all my stuff after breakfast, and had a nap 3-4.

Runners touch to warm up

Single leg Bulgarian split squats 10kg in each hand.

Single leg hamstring bridge with 10kg dumbbell in hips. (only managed 5 on each leg, hamstrings really need work)

25 Single leg glute bridge with 10kg dumbbell on hips.

Russian twists with 10kg dumbbell, quite good at these did 50.

Step ups with runners pose at top.

Calf walking drills with 10kg in each hand.

Swiss ball hamstring curls 10 on each leg. Right stronger than left.

Stir the pot.

Deadbugs.

Side plank with top leg runner, 20 on each leg.

Press ups, only managed 10

Kneeling hands on swiss ball hamstring roll outs, quite a gentle hamstring exercise.

Stretched out hip flexors and groin afterwards while I was warm pretty tight.

Got quite into this, it was nice to put energy into something a little different, I can feel the same kind of burn that I can’t get from running at the moment. Sweating very heavily, enjoyed it. A little lighter session.

Tuesday Aug 6 #

Note
(rest day)

Fly back to UK

Note

Up 7am, 9am cable car to the bus, 10am train to Geneva airport, 14:45 flight to Manchester, 16:20 train to Oxenholme, back about 18:00 nice to be home.

Monday Aug 5 #

9 AM

Trail run (800m easy climb) 1:02:34 [2] 8.73 km (7:10 / km) +965m 4:37 / km
shoes: #2 XA Elevate

Walked down to Les Collons to the ATM to withdraw some cash for the bus to the train station tomorrow then carried on walking down past Les Masses to about 1480 meters then jogged back up to Thyon and up the race route a little way and up to first bit of the top of the hill over looking Thyon. Able to keep the intensity down and felt pretty good.

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