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Training Log Archive: UltraJaney

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Run - Specific Endurance1 3:04:28 14.06(13:07) 22.63(8:09) 608
  Regeneration3 2:15:28 10.74(12:36) 17.29(7:50) 154
  Strength & Conditioning2 2:15:00
  Tempo Run1 1:00:27 5.5(11:00) 8.85(6:50) 83
  PiYo (Pilates/Yoga)1 1:00:00
  REST DAY1 1
  Total9 9:35:24 30.31 48.77 845
  [1-5]8 6:30:56
averages - sleep:10

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Saturday Oct 15, 2016 #

10 AM

Run - Specific Endurance 3:04:28 [0] 14.06 mi (13:07 / mi) +608m 11:34 / mi
slept:6.0 shoes: Inov-8 X-Talons 212

3 hours Specific Endurance

I decided to do this at Llandegla Forest Centre (MTB/run/walking)

They have two running trails - red (advanced) and blue (intermediate), both of which are 10K in distance and a mixture of technical terrain, plenty of hills and steep descents. Good for me to practise on!

Long uphill sections (fire roads), similar to the trails at Ffrith (your improvers trail run) which I need to improve my fitness on.

14 miles in total.

Followed this later on with 3 miles of Nordic Walking.

17 miles in all.

Friday Oct 14, 2016 #

REST DAY 1 [3]
slept:8.0 (rest day)

Thursday Oct 13, 2016 #

6 PM

Regeneration 45:10 [1] 3.5 mi (12:54 / mi) +37m 12:29 / mi
slept:9.0 shoes: Inov-8 Terraclaw

Regeneration Run


Multi-terrain


Duration: 45 minutes

Wednesday Oct 12, 2016 #

9 AM

PiYo (Pilates/Yoga) 1:00:00 [2]
slept:7.0

Pilates/Yoga session

Mixture of strength/core/flexibility work
7 PM

Strength & Conditioning (Weights and mobility) 1:00:00 [2]
slept:7.0

Weight training and mobility work - hip flexor and lower back stretches/exercises for strengthening these.

Ankle mobility work as well.

Tuesday Oct 11, 2016 #

7 PM

Tempo Run 1:00:27 [3] 5.5 mi (11:00 / mi) +83m 10:30 / mi
slept:8.0 shoes: Saucony Triumph

A busy day meant it was too late to run on the trails by myself.

Went for a run on the country lanes where I live (headtorch).

I opted for a tempo run - if I have understood this correctly! Pushed it all the way around for 5.5 miles. Did a few hill sprints too.

I ran with a quick cadence (after your advice at last Friday's headtorch run) and noticed that I didn't get any knee issues whatsoever. No odd twinges during or afterwards which I am putting down to the 'fast feet'.

My left knee (the one I injured this year) has been fine: get the odd twinge or ache in the right one but nothing during this run.

I will do an easy 'regeneration run' tomorrow after this effort.

Monday Oct 10, 2016 #

11 AM

Strength & Conditioning (Weights and mobility) 1:15:00 [3]
slept:8.0

Weight training and mobility work - hip flexor and lower back stretches as recommended by Sarah Williams, The Body Mechanic. She has also given me some ankle mobility exercises too.
5 PM

Regeneration 45:13 [1] 3.65 mi (12:23 / mi) +82m 11:34 / mi
slept:8.0 shoes: Inov-8 Terraclaw

Regeneration Run

Duration: 45 minutes

Trails - local woods where I live (called Bishopswood).

Sunday Oct 9, 2016 #

6 PM

Regeneration 45:05 [1] 3.59 mi (12:33 / mi) +35m 12:11 / mi
slept:9.0 shoes: Saucony Triumph

Regeneration Run

Duration: 45 minutes

Multi-terrain

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