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Training Log Archive: kPa

In the 7 days ending Sep 14:

activity # timemileskm+m
  Running4 4:19:00 26.9(9:38) 43.29(5:59) 924
  Hiking1 4:00:00 7.6(31:35) 12.23(19:37) 1002
  Cycling1 2:40:00
  S&C2 1:50:00
  Total8 12:49:00 34.5 55.52 1926
averages - sleep:7.4

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Saturday Sep 14 #

1 PM

Hiking 4:00:00 [1] 7.6 mi (31:35 / mi) +1002m 22:24 / mi
slept:7.5 shoes: Salomon soft ground

We drove over to Snowdonia in the morning then spent the afternoon course marking. 1st the VK ascent up Snowdon south ridge, the the Skyline ascent up the Watkin Path. We were doing a thorough job so it was very steady and stop-start. We didn’t have to mark as much as was expecting though.

Friday Sep 13 #

6 PM

Running (Easy) 1:06:00 [2] 6.8 mi (9:42 / mi) +106m 9:15 / mi
slept:7.0 shoes: Sense Ride 2s

Jog around the fields after work. I wasn’t particularly motivated to run but not because I felt tired or anything. Just one of those days when it felt like a chore. I’m still feeling fresh though. 6 x strideouts.

Thursday Sep 12 #

7 PM

Running (easy) 38:00 [2] 4.3 mi (8:50 / mi) +126m 8:06 / mi
slept:8.0 shoes: Salomon Sonic RA

I went straight from work to the gym and did I quick run from there before doing S&C. About half on footpaths and half on tarmac. I wasn't expecting to feel great and I was kind of tired and stressed at work, but actually my legs felt fantastic. DOMS from Monday's S&C has gone except for my abs which are still fairly sore. 6 x strideouts in a grassy park.
8 PM

S&C 40:00 [3]

2 sets of 6-8reps. I kept the weights fairly light again. I skipped the captain's chair leg raises as my abs are still way too sore.

Suitcase deadlift (kg) 18 20
Step ups (kg) 2 x 8 10
Split squats (kg) 2 x 10 12
Hamstring curls (single leg reps) 16 16 16
Pull ups 10 7
Push ups 22 20
Single leg arabesque w/ 7kg (reps) 14 14
Reverse plank 55s
Side planks 70s
Adductor side plank 45s

Wednesday Sep 11 #

slept:6.0 (rest day)

No running today. I stayed a few hours late at work finishing up my admin then was desperate to get an early night. Still a bit sore from S&C the other days.

Tuesday Sep 10 #

12 PM

Running (easy) 1:27:00 [2] 8.7 mi (10:00 / mi) +446m 8:38 / mi
slept:7.0 shoes: Salomon ultra 5

I drove to the Peaks in the morning for a photoshoot - about 90mins of prancing around Mam tor. When that was done in went for a run around the same area. Stuck to the good trails. I felt fine, although not quite as fresh as yesterday. My shoulders, abs and gluts are a little sore from S&C yesterday. I didn't do any strideouts as there wasn't really anywhere suitable, but the photoshoot basically involved a series of hill sprints and bursts at near-strideout pace.

Monday Sep 9 #

9 AM

S&C 1:10:00 [1]

I had time so I did 3 sets. 6-8 reps

Suitcase deadlift (kg) 18 18 20
Step ups (kg) 2 x 8 10 12
Split squats (kg) 2 x 8 10 12
Hamstring curls (single leg reps) 16 16 16
Captains chair leg raises (reps) 20 20 20
Pull ups 9 6 6
Push ups 20 20 20
Single leg arabesque w/ 6kg (reps) 14 14 14
Reverse plank 55s
Side planks 70s
Adductor side plank 45s

No issues. I kept the weights a bit lighter than usual although i did feel fresh and everything felt a bit easier than normal.
3 PM

Running (easy) 1:08:00 [2] 7.1 mi (9:35 / mi) +246m 8:39 / mi
slept:8.0 shoes: Speedcross 5

Loop around the fields in the rain. Sometimes I get this feeling after a massage, like my legs are really loose and fresh. Although I haven't had a massage. I just felt awesome. 8 x strideouts.

Sunday Sep 8 #

9 AM

Cycling (road) 2:40:00 [2]

38 hilly miles on my road bike. Nice and easy. Very enjoyable. Felt great and wanted to ride for longer.

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