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Training Log Archive: kPa

In the 7 days ending Jul 20:

activity # timemileskm+m
  Running7 17:02:17 90.8(11:16) 146.13(7:00) 5787
  S&C2 2:00:00
  Total9 19:02:17 90.8 146.13 5787
averages - sleep:7.7

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Saturday Jul 20 #

4 PM

Running (Specific endurance) 6:15:00 [3] 22.2 mi (16:54 / mi) +2340m 12:43 / mi
slept:8.0 shoes: Salomon soft ground

Matt’s PBR weekend. Spent most of the day sitting around, driving around, doing road support, then ran the boundary ridge leg. It was actually harder than I was anticipating as Matt was running really well and I was heavily laden with food/drink. It was mainly at a comfortable pace, but every time I stopped to do something (like get something out my pack) I had to work quite hard to catch up again. I felt good though. I feel like I have become de-skilled on technical fell descents. It’s doesnt matter, just an observation. No poles as I needed my hands for supporting and the terrain’s a bit too technical. I didn’t eat a whole lot but didn’t feel I needed to.

Friday Jul 19 #

7 AM

Running (easy) 1:05:00 [2] 6.6 mi (9:51 / mi) +232m 8:53 / mi
slept:6.5 shoes: Salomon soft ground

I woke up early for some reason and felt quite tired all day. I tried to nap after lunch but didn't manage to sleep.
Jog around the fields. I little weary after yesterday and my calves are a little tight, but nothing unexpected. 6 x strideouts were ok.
9 AM

S&C 1:00:00 [1]

5' warm up on the bike then 2 sets of 6-8 reps:

Suitcase deadlift (kg) 2 x 20 22
Step ups (kg) 2 x 10 12
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16
Side plank (hip drop knee to chest) 70s on each side
Captains chair leg raises (reps) 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Adductor side plank - 45s on each side
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 6 6
Pull ups 6 6
Bench dips 15 20

20' sauna afterwards

Thursday Jul 18 #

1 PM

Running (specific endurance) 3:47:00 [2] 20.54 mi (11:03 / mi) +1597m 8:54 / mi
slept:8.0 shoes: Salomon speed 2

I couldn't quite justify going to the Lakes/ Snowdonia for just 3-4hours so did a loop in the Peaks instead. 4 hills: Win Hill, Lose Hill, Grinslow Knoll, Ringer Rodger (this was an out and back to gain more ascent).
Having broken all my poles on Cape Wrath and my new ones not having arrived yet, I had to use Matt's 130cm pair. They definitely felt too long. I hiked up all the hills (most of which I would usually run), focusing on pole technique and working my upper body. Previously my default would be to hike up these hills, but having focused on running them in the last 6 months or so, it almost felt like it would have been easier to run. I guess I'm just working slightly different muscles. I could feel the extra strain on my calves when hiking the steep bits. Using poles also felt a bit foreign again, and I could feel I was working my upper body as hard as my legs on the climbs.
A wore a new pair of Salomon speeds as I thought I might want to wear fell shoes at the weekend. They have me a hotspot on my right heal which I had to stop and tape up. As it was dry and I was wearing these shoes, it did mean I could run the downhills a little harder than I usual, which was good fun. I kept the flat bits nice and relaxed. I felt really good throughout.
It was fairly warm so I started out with 1250ml water which felt heavy. Ate 2 Cliff gels.

Wednesday Jul 17 #

10 AM

Running (moderate) 1:21:17 [3] 11.51 mi (7:04 / mi) +250m 6:37 / mi
slept:8.0 shoes: Salomon Sonic RA

Back on the High Peak Trail. Its been a while! I did a section involving all 3 inclines, so the max. ascent I could get without doing loops. The downhills are a perfect gradient to stride out & let the legs go. Again, I felt excellent. Nice rhythm, felt smooth. It was warm (22 degrees) so I carried 250ml water which I drank all of. The effort level was such that I never felt too hot. I resisted the temptation to push on more towards the end.

20' nap after lunch

Tuesday Jul 16 #

9 AM

Running (easy) 2:06:00 [2] 13.0 mi (9:42 / mi) +634m 8:25 / mi
slept:9.0 shoes: Sense Ride 2s

My upper body, abs & gluts are a little sore today after S&C yesterday. Not really noticeable whilst running though. I can also feel that my right calf had a lot of work on it during the massage. On the whole though my legs felt light and nimble. A hilly loop from home on footpaths throughout the fields and woods, with a couple of short stretches on the road. I felt excellent, although got a little hot and thirsty towards the end.

Monday Jul 15 #

8 AM

S&C 1:00:00 [3]
slept:8.0

5' warm up on the bike then 2 sets of 6-8 reps:

Suitcase deadlift (kg) 2 x 20 22
Step ups (kg) 2 x 10 12
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16
Side plank (hip drop knee to chest) 70s on each side
Captains chair leg raises (reps) 18 20
Single leg arabesque w/ 6kg (reps) 14 14
Adductor side plank - 45s on each side
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 6 6
Pull ups 6 6
Bench dips 15 20

No issues with any of this today. 25' sauna afterwards
11 AM

Running (short hill reps) 1:23:00 [3] 8.3 mi (10:00 / mi) +390m 8:44 / mi
shoes: Salomon ultra 3

6 x 60s hill reps
I really enjoyed this session. I felt really good from the start. Overwhelmingly better than the last couple of days even. I had a tiny bit of tightness in my hamstrings and calves but barely noticeable really. I did the hill reps about 4 miles into the run. I experimented with different sections of the same hill but by the 3rd rep I'd settled for the best place - initially through a field then through an open gate onto the lane. Fairly even gradient, about 10% I think. Heaps of energy, felt really strong.

I had a massage with someone new today. It was a bit of a risk but both my 2 other people are away for most of the summer. This lady turned out to be awesome. And cheaper. She was quite shocked by how knotted my calves were.

Sunday Jul 14 #

10 AM

Running (Moderate) 1:05:00 [3] 8.65 mi (7:31 / mi) +344m 6:41 / mi
slept:6.5 shoes: Sense Ride 2s

I was anticipating a quiet weekend but having bumped into about 20 people we knew in a car park and Matt ending up supporting a Paddy leg for a stranger, it turned out to be the opposite. Anyway, this meant I didn’t get to bed til late.
I managed to find a vaguely suitable moderate route from Ogwen which didn’t involve running straight up a mountain: a fairly flat, fairly good trail (for Snowdonia) for a mile along the bottom of the valley, then a climb up to a reservoir and back (which was on tarmac) then more of the valley trail again. The climb was a little too steep to maintain moderate effort on the way back down it, and there were a fair few gates and stiles, but other than that the route was ok. I felt fairly average for the first half of the run. It just felt a bit unnatural trying to make my legs move a bit quicker again. Also, I didn’t feel tired as such, more like I was unfit running up the hill. Towards the end though I started to feel much more like my usual self, like I wanted to push harder or go on for longer.

I went for a few short walks but all at puppy pace so nothing strenuous.

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