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Training Log Archive: Steve.H

In the 7 days ending Jan 21:

activity # timemileskm+m
  Fell run3 6:16:11 30.62(12:17) 49.28(7:38) 3535
  Road run3 2:19:08 15.13(9:12) 24.35(5:43) 974
  Trail run1 1:10:20 7.5(9:23) 12.07(5:50) 105
  Total7 9:45:39 53.25(11:00) 85.7(6:50) 4614

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Sunday Jan 21 #

11 AM

Fell run 2:13:41 [4] 13.62 mi (9:49 / mi) +1207m 7:42 / mi

KAC Sped's 3 Peaks.

Lap of Derwent taking in Cat Bells, Walla & Latrigg.

Great training route taking in some hills with some faster running in between. As the name suggests, good 3P training- not sure yet whether to do this, definitely one day, just maybe not this year.

Felt strong enough to the end just not quick enough to run with the fast boys but glad to manage a longer run at quicker pace with no issues.

Three eggs for brekkie and no food on the run, felt fine and not that hungry at the end.

Should make this a regular route as the mix of hill and flat is good training.

Saturday Jan 20 #

Note
(rest day)

Hill walks with Emma.

1. Failed attempt at Ullock Pike. Dogs everywhere and some sort of hunt so avoided getting too tangled up in whatever was going on.

2. Walla Crag. Nice walk up the open hill and back down Cat Gill.

Legs fine just taking it east ahead of a longer run tomorrow which will get me the 50 mile for this wk.

Friday Jan 19 #

Note
(rest day)

Looking at houses.

Thursday Jan 18 #

1 PM

Road run 25:32 [3] 3.0 mi (8:31 / mi) +88m 7:48 / mi

Blindcrake road run, each way to the A595 and back but only half way to Redmain this time because of road works. Easy run to check the legs were up for reps tonight- all seemed good and ticking along ok, no ill effects from pushing on through sluggishness yesterday.

Note

Garmin tried to suggest Blindrake run was 6 mile. Only out for ~30 mins and pretty sure I wasn't jogging along at 12 mph! Yesterday was altitude today distance, hope it's not on the blink. Possibly the cold is causing issues, had that last winter on mtb I think.
6 PM

Trail run (reppin) 1:10:20 [5] 7.5 mi (9:23 / mi) +105m 8:59 / mi

KAC reps along the railway line. 8x3mins 1min off

Good session, railway seems good for this session, nice and quiet and a good off road surface.

Reps were good, just back of Mark and Steve Heb. They pulled away during the second half of the reps when I couldn't hold the pace. Hopefully with time I can build the endurance to maintain the pace for the full 3 min. Encouraging session and enjoyed it.

Note

Legs seem to be coping ok with more running and less (no) cycling. Just need to be careful not to overdo it. Can feel both calfs and achilles, just an awareness not pain. Will stick to the plan that as long as running doesn't make it worse then ok to keep going:-)

REMEMBER- aim is a consistent 50 miles per week with plenty climbing- evidence suggests this is a good level to do well on the fells. I will experiment with more once I am able to consistently log 50 miles weeks.

Wednesday Jan 17 #

11 AM

Fell run 2:11:34 [3] 8.47 mi (15:32 / mi) +1100m 11:04 / mi

Coledale H'shoe clockwise (reverse of race route)

Felt a bit sluggish heading into this and knew I was a bit tired from last night (where reps seemed hard work) but determined to get out, get it done and make use of this time.

Took it easy up Barrow, walking steeper bits to save energy for the more runable sections. Last time running cw I ran the lot even in snow but a fair bit of walking today. Legs felt tired, particularly calf muscles so didn't push it. Main objective to get the time on my feet.

Really enjoy the route cw, last descent running off Grizedale Pike is great, be good to race it this way.

Keen to try some new routes and explore more but wise decision to stick a known route today- freezing and whiteout on the higher tops.

Felt fine afterwards so hopefuly ok for reps tomorrow. Need to be sensible but also keen to make use of the time I have available just now.

Note

Garmin height gain suggested >+1600m for this route which is rubbish! Not sure what's up, think it is mostly fairly accurate, will keep an eye on it. Entered height as +1100m which is more sensible.

Tuesday Jan 16 #

9 AM

Road run 42:19 [3] 5.25 mi (8:04 / mi) +198m 7:13 / mi

Steady Isel loop from home. Felt better than during similar run last week but still far from good. Road miles seem harder than fell to me but hopefully it will get easier with practise- hopefully!
6 PM

Road run (reppin) 1:11:17 [5] 6.88 mi (10:22 / mi) +688m 7:54 / mi

KAC reps on Lonsties. 20 mins of effort (including downhill recoveries)

A good session for all- you make the hill as long as you want and run consistently up and down for 20mins, easy down for rec.

Tried to follow Mark but was always a wee bit back. Efforts felt a bit laboured and not super smooth but got it done. Hail/ snow shower half way through to spice it up- made the road pretty slippy in places. Good to get a session in, hopefully keep it up as these are where the progress is made.

Felt fine jogging back to car afterwards- skipping along nicely with no pains.

Monday Jan 15 #

12 PM

Fell run 1:50:56 [4] 8.53 mi (13:00 / mi) +1228m 8:59 / mi

Coledale H'shoe from Braithwaite. First hill run in over a week- felt a bit crap last week so took some rest. Didn't feel great to begin but got into it and enjoyed being in the hills. Caught a nice break in the weather so missed the rain, pretty windy but lucky to not get a soaking.

Most snow gone and ground that was frozen solid is now soft and mushy, slippy in places but not bad conditions really, for January anyway.

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