Training Log Archive: kPaIn the 7 days ending Sep 5, 2020:
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Saturday Sep 5, 2020 #
1 AM
Running (Easy) 3:50:00 [2] 13.8 mi (16:40 / mi) +1891m 11:41 / mi
slept:7.0 shoes: S/lab cross
Joe brought the start time for his round forward a few hours because of the weather so I ended up with the graveyard shift. A steady pace, but not surprisingly I could really feel the fartlek session in my legs on the climbs. Really miserable weather. I fell over coming Seat Sandal and twisted my right ankle. It was really painful and I had to hobble back down. It’s now bruised and swollen and weight bearing is painful. I’m a little worried, but last time I did this it was fine the next day (although this seems worse)
Friday Sep 4, 2020 #
10 AM
Running (Hilly fartlek) 1:52:00 [4] 12.0 mi (9:20 / mi) +798m 7:44 / mi
slept:7.0 shoes: Cloudventure Peak
15’ easy + 60’ hilly fartlek + run home
I did the session in the other woods on the opposite side of the valley for a change. Fairly similar in terms on trails, length of hills etc. Good session today. My legs didn’t feel really fresh but I was able to work really hard and felt strong.
New shoes (I’m testing some for On). Surprisingly nice.
30 min nap in the afternoon
I did the session in the other woods on the opposite side of the valley for a change. Fairly similar in terms on trails, length of hills etc. Good session today. My legs didn’t feel really fresh but I was able to work really hard and felt strong.
New shoes (I’m testing some for On). Surprisingly nice.
30 min nap in the afternoon
6 PM
Note
Compex: 'training recovery' (24’) calves
Thursday Sep 3, 2020 #
6 AM
Running (easy) 57:00 [2] 7.0 mi (8:09 / mi) +201m 7:29 / mi
slept:7.0 shoes: Clifton 6
Jog around the lanes before work. Felt reasonable. 7 x strideouts
7 PM
S&C 50:00 [3]
2 sets
Suitcase deadlift 26.5kg
Step ups 2 x 14kg
Split squats 2 x 14kg
Arabesques 11.5kg
Calf raise 20 each leg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Adductor planks 45s
Pull ups 10/7
Push ups x 20
Suitcase deadlift 26.5kg
Step ups 2 x 14kg
Split squats 2 x 14kg
Arabesques 11.5kg
Calf raise 20 each leg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Adductor planks 45s
Pull ups 10/7
Push ups x 20
8 PM
Note
Compex: 'training recovery' (24’) calves
Wednesday Sep 2, 2020 #
6 PM
Running (easy) 1:18:00 [2] 8.0 mi (9:45 / mi) +307m 8:43 / mi
slept:5.5 shoes: Sense ride 3
I got up at 4am to finish some work so felt pretty tired all day. I ran around the lanes and woods. Felts felt a little heavy but amazingly my hamstrings weren't at all tight. 6 x strideouts
9 PM
Note
Compex: 'training recovery' (24’) calves
Tuesday Sep 1, 2020 #
11 AM
Running (Moderate) 2:00:57 [3] 17.52 mi (6:54 / mi) +260m 6:36 / mi
slept:9.0 shoes: Clifton 6
Back on he High Peak Trail. I woke up feeling really hungry which wasn't ideal before this session. Despite a good breakfast as soon as I started running I felt quite depleted, like I didn't have much in my legs. I settled into it though and actually could cruise along ok on the flat, but the hills felt hard. It sounds contradictory but legs felt kind of loose and fresh, it was purely and energy availability thing. With a busy day yesterday and disrupted sleep I didn't eat enough.
UPDATE - just read the program which said ‘fuelling’. I could have made that a lot more pleasant for myself!
UPDATE - just read the program which said ‘fuelling’. I could have made that a lot more pleasant for myself!
7 PM
S&C 45:00 [1]
2 sets
Suitcase deadlift 26.5kg
Step ups 2 x 14kg
Split squats 2 x 14kg
Arabesques 11.5kg
Calf raise 20 each leg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Adductor planks 45s
Pull ups 9/6
Push ups x 20
(I've been doing the push & pull-ups every day when at home)
Suitcase deadlift 26.5kg
Step ups 2 x 14kg
Split squats 2 x 14kg
Arabesques 11.5kg
Calf raise 20 each leg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Hamstring curls 20 each leg
Side plank knee to chest 60s
Reverse plank 60s
Swiss ball straight leg bridge x 18
Adductor planks 45s
Pull ups 9/6
Push ups x 20
(I've been doing the push & pull-ups every day when at home)
8 PM
Note
Compex: 'training recovery' (24’) hamstrings
Monday Aug 31, 2020 #
3 AM
Hiking 1:12:00 [3] 3.6 mi (20:00 / mi) +252m 16:26 / mi
shoes: Salomon ultra 5/20
3am support duties
10 AM
Running (specific endurance) 1:24:00 [3] 6.3 mi (13:20 / mi) +688m 9:57 / mi
slept:6.0 shoes: Salomon prototype 1
I had quite a busy night driving people around but managed to sleep in 4 shifts between 30 mins and 2 hours long over the 24hr period.
I ran from the top of the Wrynose Pass (due to timing that was the only choice I had). Up to Crinkle Crags and back, then briefly up the other side to meet Kirsty et al finishing. The path was good in places but quite rough near the top. Climb mainly runnable. Felt great.
I ran from the top of the Wrynose Pass (due to timing that was the only choice I had). Up to Crinkle Crags and back, then briefly up the other side to meet Kirsty et al finishing. The path was good in places but quite rough near the top. Climb mainly runnable. Felt great.
8 PM
Note
Compex: 'training recovery' (24’) calves
Sunday Aug 30, 2020 #
Running (Specific endurance) 3:10:00 [3] 17.7 mi (10:44 / mi) +1499m 8:30 / mi
slept:7.5 shoes: Salomon prototype 1
A loop from Patterdale, including an out & back up Place Fell to add more vert. I tried to stick to good trails as much as possible but there was some slow, boggy stuff. Ran 90% of the climbs. I Today I felt like myself again. I can feel the climb in my legs from the last couple of days but I still felt really strong. Completely different from that last weekend in Snowdonia.