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Training Log Archive: kPa

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running6 8:26:17 50.0(10:08) 80.47(6:18) 2666
  S&C2 2:00:00
  Total7 10:26:17 50.0 80.47 2666
averages - sleep:6.5

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Saturday Jul 27 #

4 PM

Running (easy) 1:31:00 [2] 9.35 mi (9:44 / mi) +387m 8:37 / mi
slept:5.5 shoes: Sense Ride 2s

As usual when on nights, I slept for as long as possible then ran with whatever time I had available. Today the balance lay in favour of running. I didn't feel too bad when I got up but I was painfully tired all night. Having been a bit slow filling this in I don't really remember much about the run. I guess I felt alright. I didn't eat anything before I went out so I do remember feeling pretty energy deprived towards the end. I had to look at the map on movescount to see if I did any strideouts. I did!

Friday Jul 26 #

10 AM

Running (moderate) 1:21:17 [3] 11.65 mi (6:59 / mi) +235m 6:34 / mi
slept:9.5 shoes: Salomon Sonic RA

I'm relieved to have slept well. I was still feeling lethargic though and as I'm planning to have a nap before going to work later I opted not to have any coffee, so I was not feeling particularly psyched for the session. A couple of miles in I had perked up though. The same route as before, the bit on the High Peak Trail involving the inclines. It's still warm (low 20s) but much better than the last couple of days. I carried 250ml water but I could probably have got away without. No issues. I felt pretty decent. My legs are completely niggle/tightness free which is nice.

Update: Managed a full 1 hour nap this afternoon

Thursday Jul 25 #

9 AM

Running (short hill reps) 1:21:00 [3] 8.5 mi (9:32 / mi) +386m 8:21 / mi
slept:7.5 shoes: Sense Ride 2s

6 x 60s hill reps. I felt quite groggy this morning and it took a while for me to get out for a run. Easy running felt fine, better than earlier in the week. Calves and hamstrings are better. I felt fairly average on the hill reps though. I did them in the same place as last time.I didn’t have as much in my legs as when I last did this session. I got tired towards the end and slowed up a little. I guess it was to be expected. The Californian style weather probably didn’t help.
2 PM

S&C 1:00:00 [3]

Cycled to the gym and back. 2 sets of 6-8 reps:

Suitcase deadlift (kg) 2 x 22 22
Step ups (kg) 2 x 12 12
Split squats (kg) 2 x 12 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 7 6
Bench dips 20 20

20' sauna afterwards. This felt slightly ridiculous as it wasn't much different from the temperature outside.
45' massage in the evening

Wednesday Jul 24 #

Note
slept:6.0 (rest day)

I ended up being at work for 13 hours today, so no running.

Tuesday Jul 23 #

7 PM

Running (easy) 1:12:00 [2] 7.3 mi (9:52 / mi) +287m 8:47 / mi
slept:7.0 shoes: Sense Ride 2s

Jog around the fields/ woods. I didn't feel too bad considering I've been on my feet all day. My calves aren't as tight as yesterday. My hamstrings are still a bit tight (I forgot to mention that yesterday), but the type my tightness I'm happy with. 6 x strideouts were fine.

Monday Jul 22 #

7 PM

Running (easy) 26:00 [2] 3.1 mi (8:23 / mi) +78m 7:47 / mi
slept:7.0 shoes: Sense Ride 2s

Drove straight from work to the gym and did a loop from there. Part road, part footpath. I didn't have time for more but better for my legs than not running at all. My calves feel very knotted and tight. Then into the gym for S&C.

S&C 1:00:00 [1]

Suitcase deadlift (kg) 2 x 22 22
Step ups (kg) 2 x 12 12
Split squats (kg) 2 x 12 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 20 20

Sunday Jul 21 #

4 AM

Running (Specific endurance ) 2:35:00 [2] 10.1 mi (15:21 / mi) +1293m 10:59 / mi
slept:3.0 shoes: Salomon ultra 4

I had time for 1hr sleep in between crewing duties. After the last support point I drove to the finish and ran the reverse route until I met them, then ran with them to the finish. I took poles this time, the 110cm version which now feel really short. My calves felt fairly tight, probable because of all the really steep climbs yesterday that i’m not used to. It was a steady effort all the way - having not slept much I was mentally pretty shattered and not quite able to push much. Matt finished in 21:36, 14th fastest PBR out of 178 completions. Quite amazing for someone who barely does any training!

After celebrations and breakfast etc we drove straight home. Slept for 2hours in the afternoon. Didn’t quite have the energy for any more running.

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