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Training Log Archive: kPa

In the 7 days ending Feb 13:

activity # timemileskm+m
  Running7 9:56:16 72.13(8:16) 116.08(5:08) 1494
  S&C3 2:10:00
  Turbo2 1:12:00
  Total12 13:18:16 72.13 116.08 1494
averages - sleep:7.6

» now

Saturday Feb 13 #

Running (Easy) 1:18:00 [3] 8.2 mi (9:31 / mi) +388m 8:18 / mi
slept:8.0 shoes: Salomon prototype 1

Around the fields/ woods from home. It’s been cold and dry for a few days now which has made underfoot conditions great. No mud at all. I felt a lot better today and actually enjoyed the run. The most fresh I’ve felt for a good 2 weeks.
6 PM

Turbo (Zwift) 1:02:00 [2]

Super easy ride
8 PM


Compex on calves. ‘Training recovery’

Friday Feb 12 #

S&C (Strength) 40:00 [3]

2 sets:
Single leg RDL 14kg
Single leg hamstring curls x 20
Pull ups 9/6
Cobra push ups x 12
Split squats 2 x 11.5kg
Wall ball calf raises 2 x 5kg
Angel & devil 2 x 6kg on back, 2 x 2kg on front

Straight leg bridge on ball
Reverse planks

(Made the split squats a bit lighter than normal)
12 PM

Running (Easy) 1:17:00 [2] 9.0 mi (8:33 / mi) +135m 8:10 / mi
slept:8.0 shoes: Saucony endorphin speed

I went to the High Peak Trail for some super easy running. I felt ok I think. Certainly better than yesterday but still didn’t feel like I had loads of energy.

Thursday Feb 11 #

12 PM

Running (Easy) 1:31:00 [2] 8.1 mi (11:14 / mi) +400m 9:44 / mi
slept:6.0 shoes: Salomon prototype 1

I didn't feel good today. I didn’t sleep well, but I don’t really think that had anything to do with it. I had the feeling I was quite tired but went out to the Peak anyway assuming I'd be OK once I started running. Getting out the car was really hard. It was very cold but an amazing sunny day so it's really not normal for me to struggle to get going. From the start I had zero energy and I decided pretty quickly I'd just do a short run then go home. I didn't even feel like I could run up the hills.

Wednesday Feb 10 #

11 AM

Running (moderate) 2:00:16 [3] 18.03 mi (6:40 / mi) +6m 6:40 / mi
slept:10.5 shoes: Saucony endorphin speed

On the High Peak Trail. I needed a change from the canal but knew there would be more snow and more wind up there. The pace was slower than normal from the start. I was initially quite frustrated and probably forced the pace too much in the first half. In some places the snow was quite well compacted, but in others less so. I think I was probably slipping a bit with every stride and couldn't quite find that nice flowing rhythm or get that 'pop' that I usually do. I don't know why it took me so long to acknowledge this. I backed off a bit in the second half and accepted that it would be slower than normal. I had a gel after 90mins. I didn't feel particularly tired afterwards so I'm fairly sure the slower pace was the snow (and wind) rather that related to my recent virus.
6 PM

S&C (Coordination & posture) 40:00 [1]

2 sets:
Pascal Dobert Kettlebells 11.5kg/ 16.5kg/ 6.5kg
Side plank knee to chest 60s
Reverse plank with leg lifts 60s
Adductor side planks 45s
Forwards planks (forwards/ backwards, circles, pikes)
Straight leg bridge on ball x 20
Russian twist on ball 14kg

Tuesday Feb 9 #

4 PM

Running (easy) 1:00:00 [2] 7.2 mi (8:20 / mi) +219m 7:37 / mi
slept:3.5 shoes: Saucony endorphin speed

Had a reasonable sleep after work. Run around the lanes (its really cold and I couldn't face getting my feet wet in the fields). Legs feel pretty fresh. Probably the best I've felt in the last week. I still have a bit of a dry cough but its getting better.
8 PM


Compex on calves. ‘Training recovery’

Monday Feb 8 #

12 PM

Running (moderate) 1:26:00 [3] 12.9 mi (6:40 / mi) +6m 6:39 / mi
slept:9.5 shoes: Saucony endorphin speed

Heavy snow all morning. In the end I gave up waiting for it to stop. Along the canal. Of all the snowy conditions I've run in this year today was the worst (i.e. least conducive to fast running). It wasn't terrible though, just a few inches of fresh snow on the ground and and eye stinging blizzard. I was careful not to over-exert myself as I didn't want to make my chest worse. 12 miles of moderate running then 6 x strideouts at the end.

Napped for a whole hour in the afternoon.
5 PM

S&C (Muscular endurance) 50:00 [1]

2 sets:
Step Ups 2 x 11.5kg
Turkish Get-Ups 6.5kg
Renegade Rows 2 x 14kg
Mrs Spectacular 2 x 11.5kg
Reverse Crunches x 25
Reverse lunges 2 x 14kg
Offset lunges 16.5kg
Split squat jumps x 20
Box jumps x 10

Sunday Feb 7 #

9 AM

Running (easy) 1:24:00 [2] 8.7 mi (9:39 / mi) +340m 8:37 / mi
slept:8.0 shoes: Salomon ultra 5/20

In general I feel bit better today than yesterday (more energy, no headache), but my chest does seem to be a bit worse i.e. I'm coughing a lot more and in the mornings it is a productive cough. It makes sense that the hard session yesterday in the cold weather didn't help. Matt keeps saying 'Does Martin know how ill you are?'. I don't feel ill, just sound it.
Around the fields/ woods and 6 x strideouts at the end. Legs a little heavy but nothing unexpected.
12 PM

Turbo (Zwift) 10:00 [3]

Easy spin

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