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Training Log Archive: kPa

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running5 8:33:26 52.13(9:51) 83.89(6:07) 2727
  Cycling1 2:29:00
  S&C1 1:00:00
  Total7 12:02:26 52.13 83.89 2727
averages - sleep:6.4

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Saturday Apr 21 #

Note
slept:6.5 (rest day)

Friday Apr 20 #

12 PM

Running (Specific endurance) 2:59:00 [4] 19.6 mi (9:08 / mi) +1121m 7:45 / mi
slept:7.5 shoes: Salomon speed

3 Peaks recce (missing out Whernside)
Warm day, but not too warm. Max 17 degrees. The plan was to go moderate on the hills and the rest easy.
Legs a little heavy to start with and took a mile or so to warm into it. Felt motivated and effort was moderate plus up Pen-y-Ghent (ran all the way). Then the long flat section. I guess the effort was easy but not dawdling. Annoyingly I had an evolving blister on my right heal which distracted me a bit and perhaps forced me to run a bit slower. I havn't had blisters with these shoes before but havn't used them for a while. I wanted to test them on this course but have decided they're a bit too aggressive anyway. I got stuck in again going up Ingleborough and pushed on (the steeper the gradient the less my heal hurt). I was looking forward to a long, flowing run off but couldn't quite find a nice rhythm. I was probably a bit low on fuel by this point (I had a gel at 90mins - Long Haul, but no more) and the heal thing didn't help.
All in all I think it was a productive session, just frustrating about the foot. I probably have a little of last week's exploits still in my legs so a couple of WORK days will do me good.

Thursday Apr 19 #

Cycling (road) 2:29:00 [3]

A real bike ride on a real bike. Moderate on the climbs and the rest fairly easy. Turned out not to be that pleasant as I unintentionally didn't take enough water. 24 degrees! It was probably good for me though.
9 AM

S&C (combined) 1:00:00 [1]
slept:8.0

10 AM

Running (easy) 22:00 [3] 3.0 mi (7:20 / mi) +48m 6:59 / mi
shoes: New Balance Moyen

This doesn't really count as training. 2 x 1.5miles taking/picking up my car from the garage.

Wednesday Apr 18 #

7 PM

Running (easy) 1:10:00 [2] 7.43 mi (9:25 / mi) +350m 8:13 / mi
slept:6.0 shoes: Inov8 Trailroc 285s

Nice and warm today (22 degrees at 7pm!) but ground still waterlogged. Legs still quite heavy for the first half but probably as much to do with being on my feet all day and lack of sleep as not recovered. Improved though and by the end I was feeling pretty good.

Tuesday Apr 17 #

7 PM

Running (easy) 1:00:26 [2] 6.45 mi (9:22 / mi) +290m 8:13 / mi
slept:8.0 shoes: Hoka Speed Instinct 2

Back to the muddy fields. Very depressing! Legs a little heavy on the climbs but not too bad all considered. Just in need of a good stretch and roll.

Monday Apr 16 #

Note
slept:6.0 (rest day)

Tired today, mainly due to lack of sleep and travelling, so no training.

Sunday Apr 15 #

8 AM

Running (easy) 3:02:00 [3] 15.65 mi (11:38 / mi) +918m 9:50 / mi
slept:3.0 shoes: Salomon sense ultra

Slept really badly as had a flash cold and was sneezing all night but physically ok in the morning.
This was basically an easy jog up the valley, hike up to Penyagolosa peak, then easy jog all the way back. My legs were suitably tired but no tightness anywhere. In fact my foot has hardly complained at all this week which makes little sense given the increased milage.
As if we hadn't done enough this week we finished off the day with around 10km of walking around Valencia.

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