Training Log Archive: Chris98In the 7 days ending Jan 10, 2021:
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Sunday Jan 10, 2021 #
11 AM
Cycling (Cycle round lake Winderme) 3:28:30 [2] +1287m
70k round Lake Windermere on the mountain bike with Sam on a road bike with backpacks with clothes and food and bike tools. Up to Sam’s house and then up Brigsteer road then droping all the height into Lyth valley and up the other side past Gummer’s How which was pretty brutal then the descent down to the lake was crazy fun, dropping 200 meters in 1.5km it looks like your on top of the lake and going to drop into it! Then to took a wrong turn to the ferry and had a sandwich then back up and round to Hawkshead and Ambleside to finish lunch at Waterhead before going back Kendal. Well good day out. We did something similar first lockdown and this was a lot quicker which means Sams getting fitter which is good. Some stops when Sam’s chain fell of and sometimes I’d go back if I got to the top of a hill first and go behind but he’s always quicker going downhill. Actually got really hard towards the end and quads felt pretty shot. But felt fine as soon as we stopped pretty sure it was all mostly very aerobic apart from some of the mega steep bits.
5 PM
Trail run (60’ easy) 1:02:55 [2] 12.5 km (5:02 / km) +279m 4:32 / km
shoes: #2 S-lab Ultra 2
In the dark with headtorch. On the road to Scout Scar and along to Cunswick and back over golf course. Foggy and very muddy with all the snow melt. Visibility at about 2 meters so used all my Jedi skills to navigate and hit the Summit stone and the gates and the Mushroom bang on but missed the Cunswick cairn by a few meters and spent a while looking for it panicking a tiny bit but all good. Made sure I was well away from the edge so as not to fall off the cliff. Felt okay as long as I kept it low intensity. Stacked it in the mud on the golf course and slid for a bit. Good Sunday!
Saturday Jan 9, 2021 #
12 PM
Road run (Wu+12,10,8,4 (2’easy) +Cd) 1:16:50 18.48 km (4:09 / km) +66m 4:05 / km
shoes: Sonic 3 Accelerate
Didn’t do original session at Thirlmere for fear of Ice. Drove to Sarah’s and Bens in Staveley to do Bens Session of 12’ 10’ 8’ 4’ with (2’ easy) starting at marathon pace and working down gradually. Snow on the ground on the cycle path through Ings so a little slippery when pushing off but nothing too bad.
12 mins @ 3’24” / km pace
10 mins @ 3’20” pace
8 mins @ 3’16” pace
4 mins @ 3’07” pace undulating loop, up, down then up again.
Short cool down. Nice relaxed session and a nice introduction to marathon pace and with a little bit of uphill intensity to finish. Ben also popped out the dent in my bumper and I bought a new innertube for the mountain bike and some puncture repair plasters to fix the current one. Happy days.
12 mins @ 3’24” / km pace
10 mins @ 3’20” pace
8 mins @ 3’16” pace
4 mins @ 3’07” pace undulating loop, up, down then up again.
Short cool down. Nice relaxed session and a nice introduction to marathon pace and with a little bit of uphill intensity to finish. Ben also popped out the dent in my bumper and I bought a new innertube for the mountain bike and some puncture repair plasters to fix the current one. Happy days.
Friday Jan 8, 2021 #
12 PM
Trail run (70’ very easy) 1:11:19 [1] 12.53 km (5:42 / km) +370m 4:58 / km
shoes: Terrex two GTX
With Sam through town and up Sedbergh road and left through the field which had just been covered in poo to the top Benson Knott and back the same way. Nice snow above 200m. Another very pleasant run.
Thursday Jan 7, 2021 #
3 PM
Trail run (50’ very easy ) 51:13 [1] 9.58 km (5:21 / km) +104m 5:04 / km
shoes: Speedcross 5 Red
A really nice loop with Sam and James from Levens deer park up the river to Haws bridge and back on the other side. Ground nicely frozen and snow in the air! Some technical bits. Saw the deer as well! Really nice pleasant recovery run very much needed.
Wednesday Jan 6, 2021 #
12 PM
Trail run (1 hr 40’ easy) 1:40:34 20.91 km (4:49 / km) +172m 4:37 / km
shoes: Terrex two GTX
Through town and along the canal path to meet James at Levens deer park to help give him a break from revision. He ran 6k back along the canal path with me before going back. Some steadier bits before and after running with James and very very easy conversational pace when running with. Lovely day with the ground nicely frozen. Tiring towards the end but still able to move well. Really need to take it easy next two days before another big boy session Saturday.
Tuesday Jan 5, 2021 #
1 PM
Road run (Warm up ) 20:52 [2] 4.44 km (4:42 / km) +13m 4:38 / km
shoes: Sonic 3 Accelerate
Parking on Brigsteer Causeway and ran along with the wind behind with some drills and strides. Nice and sunny.
2 PM
Road run (1kfast+25’ tempo+1kfast) 37:09 11.25 km (3:18 / km) +6m 3:18 / km
shoes: Sonic 3 Accelerate
1km fast up the rest of the Causeway in 3 mins felt pretty good, 2 mins easy jog then 25 minutes tempo back down with the first half into the wind before turning around and running back with the wind behind.
I didn’t look at pace at all while doing it and did it all off of feel trying to maintain the pace that I could hold for about an hour. Some 3’20” k’s into the wind and then some 3’06” K’s coming back with the wind behind to average 3’13” /km pace which I think is awesome. Then 2’ 55” easy to round up to the next kilometre and then another km effort in 2’57” which was pretty hard and maybe overcooked myself a little bit but will take it easy next few days. Great session! Need to be careful to not go mental with this fitness and hammer myself so need to make sure I recover properly so that the sessions are good quality and need to remember to do weight lifting work so that I stay strong enough to be able to run well.
I didn’t look at pace at all while doing it and did it all off of feel trying to maintain the pace that I could hold for about an hour. Some 3’20” k’s into the wind and then some 3’06” K’s coming back with the wind behind to average 3’13” /km pace which I think is awesome. Then 2’ 55” easy to round up to the next kilometre and then another km effort in 2’57” which was pretty hard and maybe overcooked myself a little bit but will take it easy next few days. Great session! Need to be careful to not go mental with this fitness and hammer myself so need to make sure I recover properly so that the sessions are good quality and need to remember to do weight lifting work so that I stay strong enough to be able to run well.
Road run (Cool down) 24:01 [2] 5.34 km (4:30 / km) +13m 4:27 / km
shoes: Sonic 3 Accelerate
Jog out along the causeway and back to the van with a little walk around Helsington to make the most of the sunshine before driving home.
Monday Jan 4, 2021 #
11 AM
Hike (Half Kentmere Horseshoe) 2:29:42 [1] 19.49 km (7:41 / km) +1114m 5:58 / km
shoes: S/lab Cross
Hike with Sam for his last day before he heads back to Uni tomorrow. With rucksacks full of kit, clothes, micro spikes, sandwiches and hot ribena. Snow waist deep in places where it piled up and incredibly blustery on the top with very little visibility which tested the nav skills somewhat. The cold was fine as long we kept moving and the Ice wasn’t too bad either. Pobably one of the best and most fun days I’ve had! Up Garbon and right up the steep bit to Yoke, ill Bell and Froswick where you could lean really far forward into the wind and not fall over! Missed out Thornthwaite as conditions were pretty brutal and stayed where it was more sheltered up to high street and back down the trail down the middle of the valley where we stopped for a snack just below the cloud line with a nice view. Never done that trail before but will probably go back again as it was well nice and could link up a big run from it.