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Training Log Archive: kPa

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running4 9:28:20 51.25(11:05) 82.48(6:53) 3678
  Cycling3 3:00:00
  S&C2 1:55:00
  Total9 14:23:20 51.25 82.48 3678
averages - sleep:6.9

» now

Saturday Jan 20 #

6 PM

Running (easy) 1:07:00 [3] 6.52 mi (10:17 / mi) +305m 8:58 / mi
slept:6.0 shoes: Scott Supertrac

Heat acclimation #1 (60' easy + 6 strideouts)
Merino + warm base layer + primaloft + Gortex pro shell (+ winter tights, hat, gloves etc). I don't feel very athletic dressed like Michelin Man but it had the desired effect. Very sweaty.
Still quite sore post S&C on thurs - left hamstring & groin mainly.

N.B sleep total taken 18:00 - 18:00 each day whilst on nights

Friday Jan 19 #

11 AM

Running (FFLR) 3:00:17 [3] 17.5 mi (10:18 / mi) +1051m 8:41 / mi
ahr:143 max:169 slept:8.0 shoes: Hoka Speed Instinct 2

2hrs specific endurance + 60' moderate
I did this locally to maximise rest time before work. I took a pack with water and some bits & bobs. Ate a cereal bar and a gel but didn't really drink. The first 2 hrs were very very slow. I just had nothing in my legs. I think I over did it in the gym yesterday so sore all over but don't think that's the main reason I felt so crap. Probably just rubbish recovery this week. Anyway it took all my willpower not to turn for home. But in the final hour my legs woke up a bit and pace increased by 2-3' /mile! Perhaps there was nothing wrong with me in the first place. All in all I'm pleased that I stuck in out.
90' nap pre-work. I must be tired!

Thursday Jan 18 #

6 AM

S&C (Specific strength) 1:10:00 [1]

7 PM

Cycling (static bike) 1:00:00 [3]
ahr:153 max:162

I had a 45' nap before this - I'm not sure I would have managed if I hadn't. Sleep quality has been rubbish the last week due to work stress. Plus I've finished Gavin & Stacey which makes time on the bike harder!
No drinking and 25' in the sauna post session.

Wednesday Jan 17 #

7 PM

Running (easy) 1:10:25 [2] 6.85 mi (10:17 / mi) +316m 8:59 / mi
slept:7.0 shoes: Scott Supertrac

Muddy run through the fields with 6 x 12s hill sprints on the lane. Mentally feeling wiped but for some reason feeling physically great. I really think the Hokas have made a huge difference even in 3 runs - foot much better than a week ago and I even managed to do some calf raises barefoot with no pain for the first time in about 2 months (although I did have a bit of pain afterwards).

Tuesday Jan 16 #

6 AM

S&C (coordination & posture) 45:00 [1]

6 PM

Cycling (static bike) 1:00:00 [3]
ahr:152 max:163

No drinking! Although I did at least partially rehydrate before going in the sauna for 20'. Couldn't take any more.

Monday Jan 15 #

10 AM

Running (Specific endurance) 4:10:38 [3] 20.38 mi (12:18 / mi) +2006m 9:25 / mi
ahr:148 slept:7.5 shoes: Hoka Speed Instinct 2

A loop around Dark Peak in very unpleasant weather. When I wasn't concentrating on staying upright I felt really good and enjoyed it. I pushed on a little in the 2nd half, although descents were mainly very steady as Hokas aren't exactly fell shoes. Definitely not heat training- in fact I was verging on cold throughout. I ate a little (180kcal/hr) for the final 2 hrs but not really long enough to practice race nutrition.

Sunday Jan 14 #

11 AM

Cycling (static bike) 1:00:00 [3]

Plus 30' in the sauna post session. Did stretches etc. Not altogether an unpleasant experience.

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