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Training Log Archive: kPa

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running7 9:38:46 70.2(8:15) 112.97(5:07) 1794
  S&C3 1:50:00
  Ski-Erg1 45:00
  Total10 12:13:46 70.2 112.97 1794
averages - sleep:7.8

» now

Saturday Feb 15 #

8 AM

Running (moderate) 1:03:24 [2] 9.1 mi (6:58 / mi) +275m 6:22 / mi
slept:8.0 shoes: Sonic 3 accelerate

A bit of a change of plan from a work point of view and had to work an earlier shift, more hours but at least I finished at 9pm. I ran before breakfast. A couple of loops on the road from home with as few big hills as possible. Very wet and windy. It took a while to get going and then I got so wet and blown around I didn't really enjoy it. Felt ok I guess, nothing special.

Friday Feb 14 #

10 AM

Running (easy) 1:20:00 [2] 9.5 mi (8:25 / mi) +375m 7:30 / mi
slept:9.5 shoes: Sonic 3 accelerate

New shoes. Greg decided I ought to wear some new season shoes for the marathon and these seemed like the best option. They feel pretty nice. Very similar to the old Sonic 2s I've done a fair few miles in. I did a hilly route around the lanes so I could test the shoes. Felt pretty good.
3 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 9 7
Push ups 20 20
Single leg arabesque w/ 9kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

Thursday Feb 13 #

Running (easy) 1:11:00 [2] 6.2 mi (11:27 / mi) +242m 10:13 / mi
slept:7.5 shoes: Speedgoat 4

I went on a course today so didn't get around to running til the evening. I ran around the fields. Very slow going as it was so wet, muddy and flooded. I got electrocuted trying to climb a fence around a particularly deep flood. My hamstrings are a bit tight and legs a bit heavy, but it's difficult to tell whats just down to the underfoot conditions. 6 x strideouts

Wednesday Feb 12 #

11 AM

Running (Intervals) 2:14:00 [3] 18.75 mi (7:09 / mi) +60m 7:05 / mi
shoes: Clifton 6

15' easy + 4 x 5k @ 6'20''/mile / 1k recovery + 15' easy
Av. pace for each interval:
#1 6'15''
#2 6'12''
#3 6'16''
#4 6'15''
I did the session up and down the canal. Dry, no ice (or snow!), some wind - not constant in either direction but still enough to slow me down for a few hundreds yards here and there. It was a bit chaotic. There were loads of dog walkers out and I kept having to jump into ditches to overtake people etc and during the first interval I had to stop, wait and walk around a group of people in the narrow tunnel which probably cost me 20-30s. Despite all of that it was a good session! I was working hard at times but it wasn't like a collapsed in a heap at the end. Running 26 miles at that pace still seems ludicrous though.

Tuesday Feb 11 #

11 AM

Running (easy) 1:03:00 [3] 6.9 mi (9:08 / mi) +306m 8:02 / mi
slept:5.0 shoes: Speedgoat 4

Got home from work after 3am - tired in the morning but managed a 20min nap after lunch. Run around the woods. Some snow about. Felt good. 6 x 15s hill sprints were ok.
5 PM

S&C 20:00 [1]

2 sets, 6-8 reps. The bits I didn't do yesterday

Suitcase deadlift (kg) 28 28 (with kettlebell)
Step ups (kg) 2 x 12 12 (51cm block)
Split squats (kg) 2 x 12 12
Captains chair leg raises (reps) 30 30
Pull ups 9 6

Ski-Erg 45:00 [2]

Alternating 4’ alternate-arm / 1’ double-arm
Av 2:55/500m

20’ sauna afterwards

Monday Feb 10 #

11 AM

Running (moderate) 1:01:22 [3] 9.55 mi (6:26 / mi) +10m 6:24 / mi
slept:10.0 shoes: Challenger ATR 5

Back in Derbyshire. Slept much better last night so feeling fresh and well rested. I did the session on the canal to avoid the worst of the wind (although the forecast has changed and it was no where near as bad as yesterday). I enjoyed the session and felt good, comfortable. Didn't look at my watch at all so surprised at the end my the pace.
2 PM

S&C 30:00 [1]

I planned to go to the gym this afternoon but it started snowing heavily soon after I finished my run so thought it would be foolish to go out in my car (it is supposed to improve later so hopefully getting to work shouldn't be an issue). I did a modified session at home instead.

2 rounds of:
Hamstring curls (single leg reps) 20 20
Push ups 20 20
Single leg arabesque w/ 5kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s
Slidey abs 80s

Sunday Feb 9 #

11 AM

Running (easy) 1:46:00 [2] 10.2 mi (10:24 / mi) +526m 8:57 / mi
slept:7.0 shoes: Salomon soft ground

Ran with my family again (inc. temporarily one-eyed mother). On the Quantocks in the storm. Took longer than planned partly because we were very slow and kept stopping and partly because we chickened out of the planned route and took a detour home to avoid the most exposed trail. 7 x strideouts on tarmac at the end. All good.

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