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Training Log Archive: kPa

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running6 11:37:57 81.51(8:34) 131.18(5:19) 2713
  S&C3 1:45:00
  Total9 13:22:57 81.51 131.18 2713
averages - sleep:7.5

» now

Saturday Apr 13 #

9 AM

S&C 40:00 [1]

5' warm up on the bike
3 sets of 6-8 reps. Inching up the weight/reps here and there.

Goblet squat (kg) 24 26 28
Suitcase deadlift (kg) 2 x 18 20 22
Step ups (kg) 2 x 10 10 12
Split squats (kg) 2 x 10 12 14

Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 14 14 14
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 12

25' sauna afterwards.
12 PM

Running (easy) 1:05:00 [2] 7.1 mi (9:09 / mi) +281m 8:09 / mi
slept:8.5 shoes: Speedcross 5

Jog around the fields. Legs a little heavy but OK once I got going. 8 x strideouts on the lane at the end. I'm surprised my hamstrings didn't feel more tight to be honest. I could feel them a tiny bit on the strideouts but not during the rest of the run.

Drove up to Scotland in the van in the afternoon. It looks like it'll be dry so should be able to skimp a bit on pack weight.

Friday Apr 12 #

Running (Moderate) 2:01:57 [3] 18.21 mi (6:42 / mi) +50m 6:38 / mi
slept:8.0 shoes: Salomon Sonic RA

Feeling groggy again, probably because I’ve slept for 14hrs in the last 21!
Out and back on the High Peak Trail. I warmed up at home then drove the 10mins down the road to the trail. It seems like an age since I’ve been up here without horrendous rain and wind, which is probably one of the reasons this was a good session. The first hour was dead comfortable. I knew I was going a little faster than usual but as I felt good I just stuck with it. There was a bit of a headwind on the way back but managed to keep the pace. It got a bit harder in the final 30-40mins but I suspect that was a fueling thing as much as anything. I’m happy with this.

Thursday Apr 11 #

5 PM

Running (easy) 1:05:00 [2] 6.8 mi (9:34 / mi) +267m 8:31 / mi
slept:6.0 shoes: Salamon ultra 3

Slept for most of the day after getting back from work. I felt quite groggy for the first half of the run, but after the hill sprints things were much better. 6 x 15s hill sprints on a less steep hill than normal which felt alright, although my legs were still half asleep for the first few.

A couple of hours at the climbing wall in the evening. I'm getting much better therefore enjoying it much more.

Wednesday Apr 10 #

4 PM

Running (easy) 1:01:00 [3] 6.8 mi (8:58 / mi) +232m 8:07 / mi
slept:5.0 shoes: Salamon ultra 3

I slept suboptimally but actually felt quite refreshed and enjoyed getting some fresh air. Loop around the fields followed by 8 strideouts on the lane. The fatigue from the weekend has gone and legs felt good.
5 PM

S&C (Core only) 20:00 [3]

I launched straight into this after my run.
3 rounds of:
Hamstring curls (single leg reps) 10
Push-ups (reps) 14
Side plank w/ knee to chest - 30s on each side
Slidey ab exercise 45s

Tuesday Apr 9 #

slept:7.0 (rest day)

On nights. Miraculously I slept right through the day so didn’t run.

Monday Apr 8 #

10 AM

Running (easy) 1:24:00 [2] 8.4 mi (10:00 / mi) +369m 8:48 / mi
slept:8.5 shoes: Speedcross 5

Loop around the woods. Quite stiff for the first mile or so but loosened up. Generally quite tired but no particular muscle groups causing problems. Took it really really easy.

I had 90mins in bed in the afternoon but didn't quite mange to sleep.
1 PM

S&C 45:00 [1]

5' warm up on the bike
3 sets of 6-8 reps.

My legs felt much better after the run this morning so decided to do this session. I kept the leg weights a bit lighter than normal though.

Goblet squat (kg) 24 24 26
Suitcase deadlift (kg) 2 x 18 18 20
Step ups (kg) 2 x 8 8 10
Split squats (kg) 2 x 8 8 10

Hamstring curls (single leg reps) 8 10 10
Push-ups (reps) 10 12 14
Side plank 30s on each side
Captains chair leg raises (reps) 12 12 12

30' sauna afterwards. Stretching ++

Sunday Apr 7 #

9 AM

Running (Specific endurance) 5:01:00 [3] 34.2 mi (8:48 / mi) +1514m 7:44 / mi
slept:9.5 shoes: Salamon ultra 3

I felt infinately better this morning than I did last night. To be honest, last night I was dreading this run, but felt keen for it this morning. Some calf tightness there but not as bad as yesterday. I ran on the Quantocks, my (old) local hills. I made the route up as I went along. Most of the climb was nearer the beginning - I realised I was clocking too much so I headed for flatter areas. Good, grassy or stony trails with a bit of fire round near the end. I started out with a full 1L of water was there isn’t anywhere to pick up any. The water moves about a fair amount in this Salomon 8L pack and isn’t terribly comfortable.

I felt good on the whole. A little tired on the climbs but I still had an extra gear right through to the end. Climbs were moderate for the first few hours but I got a bit lazy later on. I could feel the calf tightness at the beginning but soon forgot about it. I started to feel a bit tired after 3 hours so figured I’d stop at 4, but I picked up again and felt really quite good for the final hour.

I ate about 50g carb/hr (spring gels, dates and some miscellaneous sweets) so could have taken more, but energy levels were ok throughout.

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