Trail run (2 hrs easy/fastdownhill) 2:00:20 24.25 km (4:58 / km) +652m4:22 / km shoes: Speedcross pro 2
Over golf course, Cunswick with some hilly loops on Scout Scar and back home over Cunswick. Wet, cold and windy. Trying to push on the downhills and got pretty tired after 75’ and felt heavy.
Promised sister I’d go with her to the gym otherwise I probably wouldn’t have gone. Felt better for going. Think bottom of gastrocnemius just above soleus is feeling the effects of running on the road yesterday a little sore but not bad probably not a bad thing to try and get it conditioned.
9kg med ball lunge twists into runners knee drive
2x8 Bulgarian split squats with 10kg in each hand
3x6 weighted squats @ 50kg
2 x 12 weighted hamstring bridge with 15kg sandbag
2 x 8 calf raises on leg press machine
2 x 10 hamstring curls on Swiss ball + 6 bridges (can feel that hamstring have got a bit weaker)
Core stuff with swiss ball; stir the pot, dead bug, ball pass. Side plank dips with top leg runner And some more hamstring curls to finish before walking home in the rain.
Road run (4 x 5’ Hill reps ) 1:05:32 14.09 km (4:39 / km) +556m3:53 / km shoes: Sonic RA pro
Walked down from the house to Maudes Meddow and ran through town to Sedbergh road. Five mins running back down in between reps with about 25 seconds at the bottom, it always felt most painful for the first 15-20 seconds then got into a good rhythm. Last 2 reps hardest but was great to do something high intensity again. Don’t know if I was recovering at the same rate in between efforts as I have done in the past but I think that’ll come. Getting to roughly same place each time not getting quite as far up as last time I did it but not far off. Jogged back up to the house afterwards quite tired but good. Air pollution quite noticeable.
Massage with Al. Felt much looser for it and had a good catch up.
Grass run (Easy up fast down) 1:07:18  13.3 km (5:04 / km) +409m4:23 / km shoes: Sense ride 2
Long day down to Siobad to walk round it. I was originally going to do the session on it but didn’t turn out to be a very good route for it at all. So did it when I got back. On the hill going down to Nicks hill which is more runnable and slightly less risk of falling over. Took head torch with me in case it got dark and I think it was pretty good test of reaction times because you can’t see the ground until it’s right in front of you. Able to run really quickly with not too much effort and ran easy back up to the top doesn’t look like I was going to the same places each time though guess I was a little lost in the dark but felt pretty good. And jogged back home afterwards.