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Training Log Archive: kPa

In the 7 days ending Aug 3:

activity # timemileskm+m
  Running6 12:07:00 69.8(10:25) 112.33(6:28) 4205
  S&C1 1:00:00
  Total7 13:07:00 69.8 112.33 4205
averages - sleep:7.2

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Saturday Aug 3 #

2 PM

Running (Specific endurance) 3:30:00 [3] 20.2 mi (10:24 / mi) +1341m 8:37 / mi
slept:8.0 shoes: Salomon ultra 5

Chamonix - Les Contamines
Didn’t do much in the morning then set off around lunchtime. The pace was quick along the valley to Les Houches. It didn’t seem too ridiculous for a training run until we started the first climb, where most people just kept on running. I hung back and hiked at an easy pace with a couple of others. It felt rubbish to not stay at the front, and I’m sure I could have kept up if I’d tried, but the pace seemed insane and pointless for so early on. We re-grouped at the top and I then stayed at the front on the descent to St. Gervais. This was also ridiculously fast but that’s how I wanted to run the downhill. We all ran together to Les Contamines. It was much faster than race pace but it didn’t feel like a struggle.
160g carb total throughout the run. Energy levels good throughout.

Friday Aug 2 #

6 PM

Running (Easy) 48:00 [2] 5.1 mi (9:25 / mi) +214m 8:20 / mi
slept:8.0 shoes: Salomon ultra 5

Most of the day was spent travelling to Chamonix. Once in town I dropped my stuff at the gite then headed straight out for a run. Along the valley, a bit of a climb, along a bit more, then back again. It’s difficult to get an inspiring run in 50 minutes, but the trails were pleasant enough. I felt really fresh.

Thursday Aug 1 #

9 AM

Running (Specific endurance ) 4:08:00 [3] 22.0 mi (11:16 / mi) +1696m 9:06 / mi
slept:6.0 shoes: Salomon ultra 4

I didn’t sleep well, probably because I’d overdosed the day before. Again, I couldn’t quite justify travelling far for this so ran in the Peaks again. I kind of regret it though - I’m a bit bored of these hills and could have done with some longer climbs. It was a similar route to last time but included a couple of more technical bits. I didn’t feel that great to be honest. I think more because I was unenthusiastic about the route rather than anything being specifically wrong. I just didn’t have heaps of energy but I didn’t get more tired towards the end. I had the right length poles this time, and experimented with getting them in/out of a quiver vs attaching them to some elastic on a waist belt. The quiver definitely wins.

Wednesday Jul 31 #

10 AM

Running (short hill reps) 1:21:00 [4] 8.5 mi (9:32 / mi) +444m 8:12 / mi
slept:9.0 shoes: Salomon ultra 3

60 x 60s hill reps
Incredibly I slept for another 9 hours at night, meaning I'd slept for 15 of the previous 21 hours. Not surprisingly I feel much better for it.
I did this session on a different hill today. I thought a firmer surface was needed because it hasn't stopped raining for days. I did the reps on a packed gravel track in the woods, with the running each side on the muddy trails. I felt excellent. I was able to work really hard during the reps and hardly slowed towards the end.
2 PM

S&C 1:00:00 [1]

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) 60s 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 8 8
Pull ups 8 6
Bench dips 20 20

I did a slight variation of the side plank with my feet on a wobble cushion which has appeared. It seemed to work well. Also, I have made some progress on DB front raises and pull ups.
20' sauna afterwards

Tuesday Jul 30 #

5 PM

Running (easy) 1:19:00 [2] 7.4 mi (10:41 / mi) +302m 9:28 / mi
slept:6.0 shoes: Sense Ride 2s

I slept for most of the day which I didn't intend to, but I couldn't seem to get out of bed. I was still really tired when I got up and didn't feel like running. I dragged myself around the fields/woods in the rain, and similarly to yesterday I kept having urges to walk. I guess I'm just mentally a bit broken. Surprisingly the strideouts were ok. I had a fair bit of spring in my legs for the last few.

Monday Jul 29 #

5 PM

Running (easy) 1:01:00 [2] 6.6 mi (9:15 / mi) +208m 8:25 / mi
slept:6.5 shoes: Sense Ride 2s

Jog around the fields in the rain. I was in a bit of a daze and felt generally a bit achy. My legs didn't feel fatigued as such, but I kept having the urge to stop and walk. I didn't of course. 6 x strideouts on the lane.

Sunday Jul 28 #

Note
slept:7.0 (rest day)

I slept right through so no running today

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