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Training Log Archive: Chris98

In the 7 days ending Mar 29:

activity # timemileskm+m
  Trail run7 11:19:00 85.54(7:56) 137.67(4:56) 3580
  Road run1 1:32:32 13.8(6:42) 22.21(4:10) 201
  Cycling 1 1:30:00 300
  Total9 14:21:32 99.34 159.88 4081

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Sunday Mar 29 #

9 AM

Trail run long (Supposed to be 2hr30’) 3:26:02 [2] 42.73 km (4:49 / km) +1167m 4:15 / km
shoes: Sense ride 2

Went round Cunswick and down Gamblesmire, through Crosthwaite onto Whitbarrow Scar and down a steep path on the far side and got a bit lost in the woods on the other side ended up looping back on myself and going round back up. This took me to about the 2hr 20’ mark and so had a bit of walk brake and thought the most direct way back was to go next to the A590 through Levens and back onto Scout Scar. Kept it all very low intensity and stopped to stretch anything that got tight so hopefully no real damage done.
A bit tough climbing back over scout scar at the end but nice downhill final stretch to the house. Didn’t feel overly bad. Just a bit stupid for not planning a proper route in an area I’m not familiar with but some really nice trails round there. It was very quiet and I didn’t really see anyone until getting back to Kendal might be worth a little drive over at some point.

Saturday Mar 28 #

11 AM

Trail run (Warm up ) 20:11 [2] 3.92 km (5:09 / km) +155m 4:18 / km
shoes: #2 S-lab Ultra 2

On the road up to the Scar feeling pretty decent, quite a windy day. Hot when the suns out cold when it’s not.

Trail run tempo (40’ hilly tempo) 40:06 [4] 11.08 km (3:37 / km) +160m 3:23 / km
shoes: #2 S-lab Ultra 2

A wee loop up and down the scar, I did about 3 and a half laps. Mainly downhill with wind behind going one way and then uphill and into the wind the other way! A little difficult to keep the intensity level and not cook myself going uphill into the headwind but I think I just about managed it! I felt like I could have kept going for a little while longer if needed to but not for a long time so I may have gone a little too hard on the uphills. But still a pretty good session regardless.

Trail run (Warm down ) 32:34 [2] 6.89 km (4:44 / km) +134m 4:18 / km
shoes: #2 S-lab Ultra 2

From where I finished the tempo I dropped down a steep path down the face of the scar that I found recently and then ran along under the scar on a technical trail that I’ve never been on before. It’s quite hidden in trees and sandwiched between the cliffs and a wall it doesn’t look like anyone has ever recorded an activity on it on the heat-maps on the suunto maps. Perfect hiding place for secret training!

Friday Mar 27 #

10 AM

Trail run (70’ easy) 1:16:06 [2] 12.04 km (6:19 / km) +647m 4:59 / km
shoes: Salomon s-lab Speed

Nipped over to Sedbergh again, with Scarlet up to Calders and then The Calf and back the same way literally no one else for miles on probably the nicest day of the year!

Thursday Mar 26 #

7 AM

Trail run (90’ easy ) 1:34:33 [2] 19.0 km (4:59 / km) +457m 4:27 / km
shoes: #2 S-lab Ultra 2

Got a bit lost going on some trails heading into Lyth valley but had a good time. I didn’t see anyone until heading home past Cunswick. Very nice morning.
12 PM

Note

Weights routine in the garden with the radio hot sun and just in my boxers! Lighter weights than usual but did enough reps to get a bit of a burn and get everything firing. Lovely
6 PM

Trail run (30’ easy) 34:10 [2] 7.0 km (4:53 / km) +166m 4:22 / km
shoes: Terrex two GTX

Past the quarry, round Cunswick and back down the steep side of the golf course. Moving pretty well, a little tired. Another easy day tomorrow before another tempo session I think.

Wednesday Mar 25 #

9 AM

Road run (Warm up ) 30:00 [2] 6.23 km (4:49 / km) +50m 4:38 / km
shoes: Sonic RA Max

Through town up to the A591 main road out of Kendal. 3km relativity flat path along side the motorway with nobody on it and a lot less traffic than usual. A bit windy when massive lorries fly past but a pretty decent spot for the session.

Road run (5x1’/1’+ 3kmtempo+5x1’/1’) 32:02 intensity: (2:02 @2) + (10:00 @3) + (10:00 @4) + (10:00 @5) 9.4 km (3:24 / km) +28m 3:21 / km
shoes: Sonic RA Max

5 x 1’ fast / 1’ moderate + 3km tempo + 2’ easy + 5 x 1’ fast / 1’ steady.

I wasn’t overly fussed about hitting paces bang on or going too fast. I think that actually made it a much better session than what it would have been. It looks like I was going around 3 min km pace or just under for the efforts and around 3’45”km pace for the moderate minutes.

The 3km tempo felt great I think I managed to keep the intensity in just the right place luckily whenever I felt I was tipping over there was a little bit of downhill which helped. 3’17” 3’16” 3’18”

The two minutes easy before the last set was nice and I felt ready to go again.

On the second set the efforts were a bit slower but the moderates were the same but everything was a very similar intensity which I think is what counts.

Probably a perfect session, not too hard it didn’t take much out of me at all but I think it was all really good quality running. Very enjoyable.

Road run (Warm down ) 30:30 [2] 6.58 km (4:38 / km) +123m 4:14 / km
shoes: Sonic RA Max

From where I finished the session on the motorway back through town and up the hill back home. Felt great. Found a little technical trail along the river on the way back and practiced my technical trail running skills hopping over roots and rocks.
4 PM

Cycling (90’ easy) 1:30:00 [2] +300m

Went for a very easy cycle with Sam just passed Staveley about 25km with 300m lots of chatting. Very pleasant. Great weather.

Tuesday Mar 24 #

7 AM

Trail run (90’ easy + strides) 1:34:18 intensity: (1:20:00 @2) + (14:18 @3) 20.01 km (4:43 / km) +422m 4:16 / km
shoes: Terrex two GTX

Easy on the road to Cunswick and along the scar and back. Discovered a short hidden path that someone stores logs on very out the way. Felt a bit flat but alright. Did a few speed variations and strideouts which felt pretty good. Lovely day, not many folks out, air feels cleaner, happy days.

Monday Mar 23 #

12 PM

Trail run (80’ easy) 1:21:00 [2] 15.0 km (5:24 / km) +272m 4:57 / km
shoes: Terrex two GTX

Loop past the golf course on the road, all the way along the Scar and back home. Keeping things very easy. Felt pretty good.

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