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Training Log Archive: Chris98

In the 7 days ending Oct 18:

activity # timemileskm+m
  Trail run6 5:40:53 42.42(8:02) 68.27(5:00) 2402
  Grass run3 1:17:49 10.13(7:41) 16.31(4:46) 165
  Road run1 1:00:00 9.35(6:25) 15.04(3:59) 96
  Cycling 1 42:26 234
  Total10 8:41:08 61.9 99.62 2897

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Sunday Oct 18 #

5 PM

Cycling (Cycle home from work) 42:26 [2] +234m

Work 9-5 fairly good day. Took the bike in the van this morning. Gonna go there and back tomorrow and then just do a morning commute Tuesday and drive home and then try do XC sessions Wednesday.

Saturday Oct 17 #

2 PM

Trail run long (Local 5 hills ) 3:19:43 [2] 42.33 km (4:43 / km) +1218m 4:07 / km
shoes: Sonic RA Max

Been wanting to do this for a while after doing some similar runs during lockdown and after watching the half marathon world champs in the morning I was pretty psyched for it. Started and finished at the town hall and went over the golf course to Cunswick, The Mushroom and Scout Scar and then across the Lyth Valley to Whitbarrow Scar and Lords Seat and then back again. Over to the Helm and then it started to get hard and not fun around 33k and it was tough going in the soft grass going up Benson Knott but kept chugging along in low gears and then back through town to where I started and then up Beast Banks to the house. Awesome! Not as hard as I thought it would be but I think I’m better well rested then some of the other long runs I’ve done and I think I’m in pretty good easy long run shape.

Friday Oct 16 #

5 PM

Grass run warm up/down (Warm up) 17:10 [2] 3.58 km (4:48 / km) +16m 4:41 / km
shoes: S/lab XA Amphib 2

Jog from the carpark to Rothy Park, a few laps and had a poo in park toilets and did some strides then went over to the start and did a few strides behind the start line.
6 PM

Trail run (Wansfell Uphill TT) 14:46 intensity: (10:46 @4) + (4:00 @5) 2.06 km (7:10 / km) +426m 3:31 / km
shoes: S/lab XA Amphib 2

I think I paced it reasonably well and got the most out of myself and very good to beat Jebby and get 2nd! I don’t think there’s really a lot I can do to completely close the 54 second gap to Jacob apart from a fair few more years worth of aerobic conditioning and vertical meters. That was a true masterpiece of steep uphill running. Awesome atmosphere great to catch up with everyone. Think the race was a success hopefully no one gets ill now
7 PM

Trail run (Warm down) 9:27 [1] 1.67 km (5:40 / km) +13m 5:27 / km
shoes: S/lab XA Amphib 2

Walked back down the hill with Matt Knowles and then went slow jogging round Rothy with Tonkin, Jacob and Matt before getting chips! Class, had good crack with Paul Tierney!

Thursday Oct 15 #

1 PM

Note

Did some light barbell squats and hip thrusts just to really get the glutes firing.
2 PM

Grass run (30’ easy + hill sprints ) 36:22 [2] 7.34 km (4:57 / km) +122m 4:34 / km
shoes: Sonic RA Max

Lap of the block then a few laps of Kendal Green with Hill Sprints up Green Hill. Got a PR on the segment so probably the fastest I’ve done them and felt awesomely fast doing them as well.

Wednesday Oct 14 #

Note

Work 9-4:30 easy morning then busy afternoon but still a pretty good day.

Tuesday Oct 13 #

2 PM

Trail run (60’ easy) 1:00:00 [2] 12.04 km (4:59 / km) +269m 4:29 / km
shoes: Terrex two GTX

Pretty slow and groggy, tired and heavy. Past the quarry to Cunswick with some laps and back. Cold and windy but hot when the sun was out. Have been given a shift at work tomorrow.
7 PM

Note

Bouldering 6:30-8:30 at Ulverston with Emma and Lauren got a few of the problems that I was working so hard on last time and some good ones try next time. Got a good stretch and good bit of core work done.

Monday Oct 12 #

11 AM

Grass run warm up/down (Warm up + strides) 24:17 [2] 5.39 km (4:30 / km) +27m 4:24 / km
shoes: S/lab XA Amphib 2

Jog through Ambleside then laps of Rothay Park with strides and jog to the bottom of Wansfell.

Trail run (Wansfell uphill tempo ) 15:32 [4] 2.14 km (7:16 / km) +426m 3:38 / km
shoes: S/lab XA Amphib 2

From just before the toilets on StockGhyll Ln up up to the summit easing back when the intensity shot up to high but maintaining good and relatively sustainable effort the whole way to the top. Grey and rainy and quite cold at the top so came straight back down.
12 PM

Trail run (Jog down + Warm down) 41:25 [2] 8.03 km (5:09 / km) +50m 5:00 / km
shoes: S/lab XA Amphib 2

Very easy 10min jog down and then 20’ easy round the park again before heading back to the van.
7 PM

Road run (Road session ) 1:00:00 intensity: (42:12 @2) + (3:04 @3) + (10:18 @4) + (4:26 @5) 15.04 km (3:59 / km) +96m 3:52 / km
shoes: Sonic 3 Accelerate

Warm up + 2’ fast + 50” moderate + 3km tempo + 2’ moderate + 2’ fast + cool down
19’ mins easy down to the river loop. Still surprisingly busy but less and less people as it went on and got darker which was good. Did 2 mins fast at 2’57” km pace according to the watch and then 50’ moderate at 4’00” km pace before the 3km tempo which I managed 3’13” pace for. Didn’t feel as though I was pushing the boat out too far but I was surprised at how fast I could go. Two minutes moderate at 4’00” pace immediately after the tempo then 2 mins fast at 2’58” pace. A little bit sketchy over the bridges at either end of the loop and a bit of people and traffic dodging at times probably best doing sessions either slightly later or ridiculously early.

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