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Training Log Archive: kPa

In the 7 days ending Mar 16:

activity # timemileskm+m
  Running7 8:48:41 66.2(7:59) 106.54(4:58) 1112
  S&C1 35:00
  Total8 9:23:41 66.2 106.54 1112
averages - sleep:7.3

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Saturday Mar 16 #

9 AM

Running (Progressive running) 2:08:49 [4] 18.0 mi (7:09 / mi) +60m 7:05 / mi
ahr:162 max:177 slept:8.0 shoes: Salomon Sonic RA

Out & back on the High Peak Trail. I warmed up at home then drove the 10 minutes to the trail. The plan was for 6m @ 7'45", 6m @ 7'15", 6m @ 6'45". It was very windy (45mph and its very exposed up there) and horizontal rain but because the trail wiggles a lot I didn't have a direct head or tailwind for more than 2 or 3 minutes at a time. My mile splits are a bit all over the place, especially for the slower miles, which is in part due to my incompetence in running at a constant pace but also because of the wind. The basic progression was there though, the pace mainly being a little faster than suggested.

I took a small pack with my gels and a little water. I had a gel at 3, 6, 9, 12 & 15 miles (the laps at the ACP are 2.381Km and I plan to have a gel every 2 laps). No issues with this. Energy levels good throughout. In fact, at no point did the session feel particularly hard. I used SIS isotonic gels, partly because I doubt my Spring delivery will have arrived by next weekend, and partly because SIS might be easier to stomach when running at a higher intensity.

Suunto have given me a HR belt so thought I'd use it today although I didn't really look at it during the session. HR mainly in low 170s for the final 6 miles.
I got straight in a hot bath when I got home and stretched my hamstrings.

N.B. The big hill that Strava thinks I climbed doesn't exist. It was a flat route.

Friday Mar 15 #

Running (Easy w/ speed variations) 1:00:00 [3] 7.3 mi (8:13 / mi) +150m 7:44 / mi
slept:7.5 shoes: Salomon Sonic RA

Straight from work to the gym. On the treadmill again. Much more interesting with a little intensity thrown in. Baseline gradient at 1-2% for easy running. I alternated between increasing the pace and increasing the gradient to 10% for the speed variations which worked well. Felt good. My watch seems to be underestimating distance now so stats are as per the treadmill.

20’ in the sauna after the session

Thursday Mar 14 #

6 PM

Running (Easy) 41:00 [2] 4.6 mi (8:55 / mi)
slept:6.5 shoes: Salomon Sonic RA

On the treadmill. Just going through the motions really. No issues, except that it was painfully dull. I went up and down a bit on the pace just as something to do, but it was all easy.
7 PM

S&C (Upper & lower) 35:00 [1]

Finished on the treadmill then went straight into S&C.
3 sets of 6-8 reps.
It was a bit of a lazy session as was basically ready for bed. I could have lifted more weight on the final set

Goblet squat 24 26 26
DB deadlift 2 x 16 18 18
Suitcase deadlift 2 x 18 18 20
Step ups 2 x 8 8 10
Split squats 2 x 8 8 10
DB curl & press 2 x 8 8 8
DB pullovers 16 16 16
DB thrusters 2 x 8 10 10
Hamstring curl (reps on each leg) 8 10 10

20’ sauna after the session for stretching. Up to 20’ seems fairly comfortable, it’s only after that my HR increases significantly and it feels less pleasant.

Wednesday Mar 13 #

6 PM

Running (Easy) 1:01:00 [2] 6.5 mi (9:23 / mi) +244m 8:24 / mi
slept:7.0 shoes: Inov8 X-talon

Jog around the fields. Felt really fresh, probably helped by a pre-run espresso. 6 x strides on the lane. All good.

Tuesday Mar 12 #

5 PM

Running (Easy) 45:00 [2] 5.2 mi (8:39 / mi)
slept:7.0 shoes: Salomon Sonic RA

On the treadmill. Nothing to say really. I felt fine but everything feels a bit different on the machine. I also find it difficult to gauge how hard I’m working. The distance on my watch and on the treadmill correlated pretty well but whether either is accurate I don’t know.

25mins in the sauna after the session for stretching

Monday Mar 11 #

10 AM

Running (Easy) 1:50:00 [2] 11.5 mi (9:34 / mi) +572m 8:17 / mi
slept:8.0 shoes: Speedcross 5

Jog around the fields/woods/lanes. Very wet underfoot. My hamstrings felt a little tight warming up but actually didn’t feel them at all once running. Generally a little tired but not too bad all considered. No other tightness anywhere.

A couple of hours at the climbing wall in the evening.

Sunday Mar 10 #

9 AM

Running race 1:22:52 [5] 13.1 mi (6:20 / mi) +86m 6:12 / mi
slept:7.0 shoes: Salomon Sonic RA

The Big Half
We walked a couple of miles to get to the start in the pouring rain. I was pleased to have Matt there to take all my layers at the last minute so didn’t get too cold at the start. I didn’t really get a good warm up though as I was keen to get a good start position - just the walking and a little jogging and static exercises.
My mile splits were 5:49, 5:57, 6:13, 6:14, 6:03, 6:21, 6:36, 6:23, 6:10, 6:15, 6:35, 6:29, 6:15.
I went off too fast, but the start was slightly downhill with a tailwind so probably not as fast as the splits suggest. I rained myself in after the first couple of miles, realising I was working a bit hard. Miles 4-7 were quite bendy and intermittently into the wind and I couldn’t quite find a good rhythm. It seemed like every time we came against a headwind I slowed right down and got overtaken by 40 men. Around mile 7 I got a stitch - probably because I went off too hard, so had to back off a little to let it settle, which it did. I put in a couple of good miles around 8-10, sitting at the back of a bit group with a slight tailwind. I felt like I could have sustained that effort to the finish but then the course wiggled back into the wind and I slumpted a bit. Just clinging on the for final couple of miles.
We walked 3 or 4 miles to get back to the car after the finish.
I’m definitely learning a lot about pacing with these half marathons and I’m happy to have shaved a bit of time off. I still feel like I could have done more on a perfect day but the conditions weren’t as bad I was was expecting.

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