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Training Log Archive: kPa

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running5 17:39:51 53.1 85.46 5687
  Cycling2 2:00:00
  S&C2 1:15:00
  Total9 20:54:51 53.1 85.46 5687
averages - sleep:6.6

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Saturday Jan 27 #

12 PM

Running (easy) 32:00 [2]
slept:8.0 shoes: Hoka Speed Instinct 2

Quick test run to check yesterday's tightness has gone, which it has. More stretching/rolling post run.
8 PM

Running race (Dark Mountains) 9:40:00 [4] 25.0 mi (23:12 / mi) +2624m 17:30 / mi
shoes: Inov8 X-talon

Long score course in the Forest of Bowland.
The terrain was mainly very very boggy or waste deep heather so very slow going. But there were more features and more climbing than I expected which was good news. Good visibility for the first 4-5hours before the rain and clag came in. We were pretty happy with our nav and we found all controls we planned to get - no major cock ups!
It wasn't a particularly intense race effort wise due to talking time with the nav, more like a long training run. Kept on top of nutrition/hydration ok.
My foot was basically fine. I did have some pain on a this 5km long traverse near the beginning but it settled down after that and feels fine now.
Happy with 1st women's team and 6th overall (out of 29).
I'm not really sore anywhere now. I think i'll recover quickly.

Friday Jan 26 #

8 PM

Running (easy) 1:11:51 [3]
slept:8.0 shoes: Hoka Speed Instinct 2

Heat acclimation #2
Similar gear to last week. I wore my orthotics for the first time (although I have been wearing them in my work shoes all week). I got sudden onset spasm like pains in the IT band area bilaterally after 25'. Stretching etc made little difference so I took the orthotics out completely and turned back. This helped but the pain didn't completely go away. I'm surprised as I can't even notice the orthotics whilst running. Perhaps I should have introduced them more slowly. I'll leave them for a few days and think again next week.

Thursday Jan 25 #

6 AM

S&C (Specific strength) 1:05:00 [1]
slept:6.5

6 PM

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

Plus 25' sauna

Wednesday Jan 24 #

6 AM

S&C (coordination & posture) 10:00 [1]
slept:7.0

7 PM

Running (easy) 1:01:00 [2] 6.1 mi (10:00 / mi) +313m 8:38 / mi
shoes: Scott Supertrac

Usual loop through the fields. I have a little bruising on top of my foot after yesterday but its not too bad. The legs a little sluggish but no tightness anywhere. Feeling a little run down as i'm not getting enough sleep.

Tuesday Jan 23 #

11 AM

Running (Specific endurance) 5:15:00 [3] 22.0 mi (14:19 / mi) +2750m 10:19 / mi
ahr:148 max:167 slept:7.0

Annoyingly I managed to stop my watch prematurely so stats aren't accurate (and Strava was strangely over-generous with the ascent)
I did this on Snowdon (1 x Llanberis path, 2 x Rangers) but didn't go quite to the summit. Despite less than ideal conditions it was still a productive session (at least most of the snow was gone, I only had wind and rain to contend with). It was good to be able descend at a reasonable pace and good paths which it's difficult to do in The Peaks at this time of year. I felt ok on the climbs, but perhaps not as strong as I could be. Still some post-nights fatigue I think.

Monday Jan 22 #

5 PM

Cycling (static bike) 1:00:00 [2]
slept:3.0

Sunday Jan 21 #

Note
slept:6.5 (rest day)

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