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Training Log Archive: kPa

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running8 10:27:03 81.93(7:39) 131.85(4:45) 1481
  S&C2 1:45:00
  Ski-Erg2 1:00:00
  Total12 13:12:03 81.93 131.85 1481
averages - sleep:7.5

» now

Saturday Feb 8 #

4 PM

Running (easy) 1:34:00 [2] 9.3 mi (10:06 / mi) +388m 8:57 / mi
slept:7.0 shoes: Salomon soft ground

I haven't had particularly good quality sleep this week. It seems like when I stop worrying about one thing I just find more things to get stressed about.
Down in Somerset. A loop around the footpaths with my parents, sister, Matt (a recce for some sort of club relay they are doing). Even slower than normal as my mum had literally just had surgery on her eye and couldn't see much. Felt really fresh. 8 x strideouts on tarmac at the end were good.

Friday Feb 7 #

10 AM

S&C 45:00 [1]

I started the session but part way through had decided I'd do the long run today so didn't do all the exercises

Split squats (kg) 2 x 16 16
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 9 6
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna
2 PM

Running (SE/ moderate) 1:06:29 [4] 10.2 mi (6:31 / mi)
slept:7.5 shoes: Salomon Predict RA

I planned to 18m @ MP on the 5k tarmac loop around the lake. I wouldn't say it was particularly windy but it is fairly exposed so 2.5km is running into the wind and 2.5km with a tailwind. Felt good during the warm up. The first few miles were ok but it quickly became apparent that I wouldn't be able to maintain that pace for 18 miles. I then slowed down a bit and settled on about 6'30'' pace but then even that felt hard. I think it was more of a mental thing, like today I just didn't have it in me to push really hard for 2hrs. I also think 6'20'' is unrealistic for a long session on my own, and probably the marathon too. Maybe I'm a bit tired too and waiting another day would have been better. Anyway, after about 8 miles I felt defeated and stopped and sat down for a couple of minutes before carrying on at more like a moderate pace.
I had a gel very 5k up until I stopped. My stomach didn't entirely behave and I had to stop to go to the toilet once, but I don't think this was due the gels - probably too much fibre over the previous 24hrs as I hadn't been planning for this session.
When I got home I felt wiped out and just wanted to sleep.

Thursday Feb 6 #

8 AM

Running (easy) 1:28:00 [2] 9.0 mi (9:47 / mi) +444m 8:29 / mi
slept:8.0 shoes: Speedgoat 4

Run around the woods and fields. Amazing morning - very cold, clear, crisp. Really enjoyed the run. Felt reasonable.

Wednesday Feb 5 #

6 AM

Running (easy) 1:02:00 [2] 7.3 mi (8:30 / mi) +230m 7:44 / mi
slept:6.5 shoes: Challenger ATR 5

Didn't sleep well but the run was great. Around the lanes. Hamstrings behaving.
Had a massage, got home mid morning and successfully napped for an hour. All good.

Tuesday Feb 4 #

9 AM

Running (easy) 1:05:00 [2] 8.0 mi (8:07 / mi) +160m 7:39 / mi
slept:8.0 shoes: Challenger ATR 5

Loop around the reservoir on good trails. Really windy and cold. Legs a bit heavy today and both hamstrings a tiny bit tight. Nothing unexpected though.
5 PM

Ski-Erg 30:00 [3]

Alternating 5’ alternate-arm / 1’ double-arm
Av 3:06/500m
6 PM

S&C 1:00:00 [1]

2 sets, 6-8 reps

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 12 12 (51cm block)
Split squats (kg) 2 x 12 12
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 10 7
Push ups 20 20
Single leg arabesque w/ 10kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20' sauna

Monday Feb 3 #

8 AM

Running (Moderate/ SE) 1:24:15 [3] 13.01 mi (6:29 / mi)
slept:8.0 shoes: Clifton 6

6 miles moderate + 7 miles @ 6'20''/m
So far so good. I did the session on the canal. It’s supposed to be quite windy today so thought it best be somewhere a bit sheltered and put up with some mud, tunnels and narrow bridges. My right hamstring felt quite tight to begin with but I quickly stopped noticing it. Managed to stick to 6’20’’ miles (actually a bit quicker on average) which will makes things hard for myself later. Most of the session felt fine - it was really just the last 2-3 miles that started to feel a bit hard. I really can’t see myself running the same pace later!
4 PM

Running (Moderate/ SE) 1:24:33 [4] 13.02 mi (6:30 / mi)
shoes: Clifton 6

6 miles moderate + 7 miles @ 6’20’’/m
I left it as late as possible to run again (whilst still being able to do it in the light). There isn’t a lot to say. Same route as earlier. I was surprised that it felt almost identical. I was sure I’d feel tired or my hamstrings would be tight but the SE part felt just the same and I didn’t notice my hamstrings at all. Again, mainly under 6’20’’ pace. Pretty happy with this.

Sunday Feb 2 #

11 AM

Running (moderate) 1:22:46 [3] 12.1 mi (6:50 / mi) +259m 6:25 / mi
slept:7.5 shoes: Salomon Sonic RA

Matt was running in the Peaks with some friends so I went along and did my own thing. 2 loops around part of Ladybower reservoir. Undulating, about half tarmac, half good track. I felt a bit sluggish to start with but pretty good by the end. I was careful not to get carried away given what’s on the program for tomorrow.
6 PM

Ski-Erg 30:00 [3]

Alternating 5’ alternate-arm / 1’ double-arm
Av 3:05/500m
20’ sauna afterwards

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