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Training Log Archive: kPa

In the 7 days ending Nov 9:

activity # timemileskm+m
  Running6 11:45:03 80.33(8:47) 129.28(5:27) 2871
  S&C2 1:40:00
  Total8 13:25:03 80.33 129.28 2871
averages - sleep:7.9

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Saturday Nov 9 #

8 AM

Running race 4:56:00 [3] 34.4 mi (8:36 / mi) +1152m 7:48 / mi
slept:6.5 shoes: Salomon soft ground

Slept well in the car park at race HQ. A good day. I ran with Chrissie for the first 14 miles. A nice, comfortable pace, chatting all the way. There was then a very steep hill and I dropped her and didn’t see her again. I didn’t really speed up or slow down as the race went on, just kept an even pace. I felt relatively fresh at the end. I wasn’t dawdling but I wasn’t pushing hard at any point either.
There were some fast sections but also quite a few really muddy bits and trails through the sand dunes which were slow going. My feet did feel a little battered by the end - I’d have preferred to wear my Ultra’s for a run this long but I’d have had no chance staying upright in them so I opted for Softgrounds. They’re a bit too minimalist for me these days.

I can’t remember how many gels I ate. Probably 1 every 30’ roughly. I didn’t feel I needed more.

Friday Nov 8 #

Note
slept:7.5 (rest day)

I’ve been sleeping better this week so I decided to prioritise sleep and take a day off. I didn’t want to be too tired for the race tomorrow. Left straight after getting home from work (not particularly early) - 4hr drive - arrived after midnight.

Thursday Nov 7 #

7 PM

Running (Easy) 59:00 [2] 7.0 mi (8:26 / mi) +180m 7:48 / mi
slept:8.0 shoes: Salomon Sonic RA

I was a wimp again and ran on the road. I’ve now heard that a women was swept away and died in a flood just down the road so that confirms how bad it is! 8 x strideouts. All good.

Wednesday Nov 6 #

5 PM

Running (Easy) 50:00 [2] 6.0 mi (8:20 / mi) +164m 7:41 / mi
slept:8.5 shoes: Salomon Sonic RA

I managed to leave work early due to several ‘was not broughts’ in my clinic. I was a wimp and ran on the roads as all the fields are flooded. Miserably wet. Felt pretty good. 6 x strideouts.
7 PM

S&C 50:00 [3]

2 sets, 6-8 reps

Suitcase deadlift (kg) 22 24
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 18 18
Captains chair leg raises (reps) 26 26
Pull ups 12 7
Push ups 20 20
Single leg arabesque w/ 8kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna afterwards

Tuesday Nov 5 #

1 PM

Running (moderate) 1:01:03 [3] 8.63 mi (7:04 / mi) +229m 6:32 / mi
slept:7.5 shoes: Salomon Sonic RA

On the High Peak Trail again. Wet & windy. Bit of an off day today. More mentally than physically, my legs felt fine. I just wasn't really motivated or enjoying it. I had a coffee a bit to close to setting out which my stomach complained about.

Monday Nov 4 #

9 AM

Running (easy) 1:01:00 [2] 7.5 mi (8:08 / mi) +10m 8:06 / mi
slept:8.5 shoes: Salomon ultra 4

I ran along the canal today. Partly because I didn't want to wade through the flood to get out on the fields and partly because I thought it would be a safe environment to let the puppy off the lead (thankfully it's being returned to it's owners tonight). Felt really good. 8 x strideouts spread over over the last couple of miles were excellent.
12 PM

S&C 50:00 [1]

2 sets, 6-8 reps

Suitcase deadlift (kg) 24 24
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 18 18
Captains chair leg raises (reps) 26 26
Pull ups 12 7
Push ups 20 20
Single leg arabesque w/ 8kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna afterwards

Sunday Nov 3 #

12 PM

Running (specific endurance) 2:58:00 [3] 16.8 mi (10:36 / mi) +1136m 8:45 / mi
slept:8.5 shoes: Salomon Amphibs

A loop in Dark Peak. Mainly good trails, some sloppy peat and technical stuff. For the first couple of hours I felt fantastic. Enjoyed the climbs. I then got uncomfortably hungry. I hadn't eaten anything since 8am so not surprising. I'm sure it's good for me!

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