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Training Log Archive: kPa

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running5 9:20:47 62.27(9:00) 100.21(5:36) 3819
  S&C2 2:00:00
  Total7 11:20:47 62.27 100.21 3819
averages - sleep:7.5

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Saturday Apr 28 #

10 AM

Running race (Three Peaks Race) 3:28:47 [4] 23.58 mi (8:51 / mi) +1608m 7:18 / mi
slept:7.0 shoes: Salomon ultra 2

Almost perfect conditions, cool and dry, although the ground was considerably wetter than a week ago.
Started out with a comfortably hard effort up Pen-y-ghent and was in 5th at the summit. Cruised the decent and took it fairly easy all the way to Ribblehead, had a couple of gels and a drink along the way. I was still in 5th at Ribblehead but was feeling great going up Whernside and overtook a couple of women (and a few men) without feeling like working too hard. Again, cruised the descent of Whernside. In fact it was pretty slippy and my trail shoes weren’t quite up to the job so I went really steady in places. I got overtaken by Georgia at the Hill Inn checkpoint but made a conscious decision not to chase. I was starting to tire a little going up Ingleborough – this was the only part in the race where I was digging in, but continued to overtake people. I saw the 2 girls ahead of me on the out & back on Ingleborough. I felt fresher than they looked and it was temping to chase them, but if was going to trash my legs this would have been the time to do it! As it happened I overtook 3rd quite soon after the summit (she was obviously suffering) and created a gap quite quickly. I then couldn’t see anyone infront or behind me so it was easy just to jog in the last 3 miles without having to race anyone.
All in all I’m very happy with the way I raced- hard enough to achieve the desired confidence boost, but without trashing my legs. The shoes felt good, although clearly they are not fell shoes. I managed 5 gels which I tolerated well – not quite what I was aiming for but it’s difficult in a short race when starting out fully fuelled. I never felt like my energy levels were dipping.

Friday Apr 27 #

7 AM

Running (easy) 1:24:00 [3] 8.2 mi (10:15 / mi) +407m 8:53 / mi
slept:7.0 shoes: Salomon ultra 2

Easy run through the fields/woods. Not quite as fresh as yesterday but I didn't sleep well.

Thursday Apr 26 #

9 AM

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

30' sauna post session
3 PM

Running (easy) 1:22:00 [3] 9.25 mi (8:52 / mi) +502m 7:35 / mi
shoes: Salomon ultra 2

Easy run round the woods. The trails are drying up which is nice. Legs felt really fresh again so had to be careful to hold myself back. These shoes feel awesome - I think I'll run in them on sat as a test pre TWC (its looking like it'll be dry). They'll protect my feet better than the X talons.
Talking of feet my Mortons is the best its been since December - I havn't been able to feel it at all whilst running for 2-3 weeks now. Still have some weird sensations when waling barefoot though so need to be careful.

2hrs at the climbing wall in the evening

Wednesday Apr 25 #

Note
slept:7.5 (rest day)

Tuesday Apr 24 #

10 AM

Running (Long hill reps) 1:51:00 [4] 13.14 mi (8:27 / mi) +912m 6:57 / mi
slept:9.0 shoes: New Balance Moyen

15' easy + 4 x 12' hill reps (with 12' recovery)
It did this on the road going up to Mam Tor again, the idea being to motivate myself to get as far/further than last time. Legs felt fresh and springy on the warm up so I was confident it would go well. I got to the top of the hill within 12' on every rep, a big improvement on last time, but can't take all the credit as there was a bit of a tailwind, as opposed to a headwind last time.
#1 Legs felt great but breathing really heavy which was the limiting factor. It didn't feel like my legs were working hard at all. I tried to back off a bit but still got to the top with 50s to spare. #2 Breathing thing sorted so was able to pump the legs hard and get into a decent rhythm, but held back a little. Got to the top with 10s to spare. #3 Similar to the 2nd, but had to work harder to maintain pace. #4 All out, legs still felt strong right through. Got to the top bang on 12'. I thought it was going to be a negative split but my excuse is it felt like the wind had dropped off.

Monday Apr 23 #

9 AM

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

20' sauna post session
5 PM

Running (easy) 1:15:00 [2] 8.1 mi (9:16 / mi) +390m 8:03 / mi
shoes: Salomon ultra 2

Had a massage at lunchtime (the non-bruising type) so legs felt wonderful for the run. Nice and easy around the woods. I also tested out some new shoes which felt great (similar to the previous ones but with some tread on them).

Sunday Apr 22 #

Note
slept:6.0 (rest day)

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