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Training Log Archive: kPa

In the 7 days ending Jan 6, 2018:

activity

time

miles

Running

6:51:35

41.86

(9:50)

67.37

(6:07)

2724

Cycling

2:20:00

S&C

1:55:00

Total

11:06:35

41.86

67.37

2724

averages - sleep:7.5

2:15

0:00

» now

Saturday Jan 6, 2018 #

2 PM

Running (easy) 1:15:16 [2] 8.46 mi (8:54 / mi) +262m 8:07 / mi
slept:8.5 shoes: Scott Supertrac

Very easy run along the High Peak Trail with Matt. No issues. It was nice to run somewhere new, especially as it was less muddy so could settle into a nice rhythm. Finished with 6 x strides.

Friday Jan 5, 2018 #

2 PM

Running (Hilly fartlek) 1:30:35 [4] 10.3 mi (8:48 / mi) +613m 7:25 / mi
ahr:155 max:181 slept:8.5 shoes: Salomon sense ultra

20' easy + 50' hilly fartlek + 20' easy.
I felt really tired prior to this. Had a lie down but couldn't nap. I had to have a coffee to get me out of the house (bad news!).
I did this on the trails around Black Rocks which is higher than home and I didn't anticipate there being snow. As a consequence I didn't wear the right shoes and the descents were pretty interesting. My legs were slightly heavy from weights yesterday and gluts a bit tight but I felt ok once I got going. 6 hills in total, max 7'. I wasn't able to get my HR as high as I'd liked but not too worried.

Thursday Jan 4, 2018 #

6 AM

S&C (Specific strength) 1:15:00 [1]

4 PM

Cycling (static bike) 1:00:00 [3]
ahr:154 max:161 slept:7.5

Wednesday Jan 3, 2018 #

6 PM

Running (easy) 1:07:36 [2] 6.5 mi (10:24 / mi) +310m 9:03 / mi
slept:7.5 shoes: Scott Supertrac

Quite tired today, not getting great quality sleep. I managed the hill sprints ok 6x 10s), then suffered after that. Hip flexors slightly tight after yesterdays longer bike session. It was a good opportunity to focus on cadence, its easier when I'm tired! Foot felt fine whilst running, although I was slightly concerned before hand that it was flaring up again (but I could well be overthinking things). I still can't walk barefoot or do calf raises without pain.

Tuesday Jan 2, 2018 #

6 AM

S&C (Coordination & posture) 40:00 [1]
slept:7.0

6 PM

Cycling (static bike) 1:20:00 [3]
ahr:156

Monday Jan 1, 2018 #

2 PM

Running (hilly fartlek) 1:22:26 [4] 8.9 mi (9:16 / mi) +598m 7:40 / mi
ahr:152 max:180 slept:6.0 shoes: Inov-8 Roclite 290s

20' easy + 40' hilly fartlek + 20' easy. I'm very very happy with this. I used the Roclites due to the bruising on top of my right foot from the Scotts. I also put a little gel cushion over my 1st MTP joint and didn't have any pain from this.
I did the session in the woods - very muddy and some stoney trails too with a couple of short hiking sections. Longest hill 8'. I felt confident to push reasonably hard on the descents and technical trails without it bothering my foot which I couldn't have done a week ago.

Sunday Dec 31, 2017 #

11 AM

Running (specific endurance) 1:35:42 [2] 7.7 mi (12:26 / mi) +941m 9:00 / mi
ahr:150 slept:7.5 shoes: Scott Supertrac

I did an out and back in Dark Peak - Win Hill - Loose Hill - Win Hill with pack, poles etc. I felt more confident running on slightly rocky terrain. I didn't feel super fresh - quite tight from specific strength the other day. The top of my right foot felt bruised, I'm not quite sure why. I resolved the issue by shoving a gloves in my shoe to cushion the area. I'll try a different pair of shoes tomorrow to see if that helps.

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