Training Log Archive: kPaIn the 7 days ending Feb 27, 2021:
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Saturday Feb 27, 2021 #
5 PM
Running (easy) 1:00:00 [2] 7.2 mi (8:20 / mi) +151m 7:49 / mi
slept:5.0 shoes: Salomon Predict RA
I didn't sleep well today and unsurprisingly the run didn't feel great. I felt half asleep and lacked energy. I ran to town down the lanes and then around some football pitches. About 1.5 miles of loops in one direction, then 1.5 miles in the other. Being the weekend there were lots of people about and footballs to dodge. I felt like I was making beautiful semicircles but looking at Strava the corners were probably too abrupt. I could still feel that lean you get when on the track, but it would be easier if I was running a bit faster.
My foot seemed fine in these shoes.
My foot seemed fine in these shoes.
Friday Feb 26, 2021 #
10 AM
Running (easy) 1:24:00 [2] 9.2 mi (9:08 / mi) +372m 8:07 / mi
slept:7.0 shoes: Salomon prototype 1
Around the woods. I felt great this morning. I can't explain why. The type of run where you get urges to accelerate up hills and have to hold yourself back. Both my hamstrings felt a tiny bit tight before I set out but I didn't notice it whilst running. 6 x strideouts.
My only minor complaint is that I didn't sleep very well and failed to nap in the afternoon which is frustrating ahead of these night shifts.
My only minor complaint is that I didn't sleep very well and failed to nap in the afternoon which is frustrating ahead of these night shifts.
1 PM
S&C (Strength) 40:00 [1]
2 sets:
Single leg RDL 14kg
Single leg hamstring curls x 20
Pull ups 9/6
Cobra push ups x 14
Split squats 2 x 14kg
Wall ball calf raises 2 x 5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Single leg RDL 14kg
Single leg hamstring curls x 20
Pull ups 9/6
Cobra push ups x 14
Split squats 2 x 14kg
Wall ball calf raises 2 x 5kg
Angel & devil 2 x 5kg on back, 2 x 2.5kg on front
Thursday Feb 25, 2021 #
Running (moderate) 3:01:08 [3] 27.8 mi (6:31 / mi) +422m 6:13 / mi
slept:8.0 shoes: Saucony endorphin speed
I drove up to Ladybower for this. It seemed worth the drive for a 3 hour run. One full loop then another loop of the top half. Probably 1/3 tarmac and 2/3 good track (although it does get a little rougher at the top end). Gently undulating all the way. If it wasn't for the 15 gates and handful of cattlegrids it would be perfect. Nice day, not too much wind. It was a good run. I really enjoyed the whole thing. At no point did I feel like I was struggling to keep the pace and could have carried on longer. I started to feel a bit fatigued on the climbs in the second half and perhaps my legs were starting to stiffen up a tiny bit towards the end, but I actually finished feeling fresher than I do at the end of the 2hr moderates. I guess that's the fuelling. 4.5 x gels (I managed to cover myself in half of one) and 500ml Mountain fuel (=43g carb per hour). I had something to eat then went for a 20min walk before driving home.
Wednesday Feb 24, 2021 #
11 AM
Running (Specific endurance) 2:05:00 [3] 14.5 mi (8:37 / mi) +766m 7:24 / mi
slept:8.0 shoes: Salomon ultra 5/20
A loop from home around the woods etc, keeping to good trails wherever possible. I very nearly left the house at 8am then realised my watch had no battery. Put it on to charge and before I knew it 3 hours had passed. I stupidly set off already quite hungry. It very much felt like a depleted run but despite that I could kind of feel like my legs were fresh. Also massively overdressed for the warm weather. Downed 3 pints (of water) when I got home.
3 PM
Note
Napped in the afternoon. About 10 mins I think
5 PM
S&C (Hamstrings) 10:00 [1]
2 sets:
Reverse plank with leg lifts 60s
Straight leg bridge on ball x 20
Single leg RDLs 14kg
Single leg hamstring curls on ball x 20
Reverse plank with leg lifts 60s
Straight leg bridge on ball x 20
Single leg RDLs 14kg
Single leg hamstring curls on ball x 20
Tuesday Feb 23, 2021 #
10 AM
Running (easy) 1:20:00 [2] 8.6 mi (9:18 / mi) +426m 8:04 / mi
slept:8.0 shoes: Salomon ultra 5/20
I drove a little into the Peaks to recce a loop for a potential future guided run that a friend is organising. A mix of good trails, fields and moorland. Not particularly exciting for it's intended purpose though. Felt better today. Legs coming around. 8 x strideouts.
2 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
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
4 PM
Turbo (Zwift) 1:10:00 [3]
Easy ride with a sprint and 8min KOM thrown in.
7 PM
Note
Compex on calves. 'Training recovery'
Monday Feb 22, 2021 #
10 AM
Running (easy) 1:40:00 [2] 12.2 mi (8:12 / mi) +400m 7:26 / mi
slept:8.0 shoes: Saucony endorphin speed
A loop around the lanes. Managed to find a break in the weather but generally it's very wet. Legs a bit heavy but nothing unexpected. 6 x strideouts. I don't seem to be getting any tightness/ soreness anywhere after sessions/ long runs at the moment. I'm sure that when I first started using the Compex there was usually an obvious muscle group to target i.e. something that felt a bit tight, but there isn't at the moment.
1 PM
S&C (Coordination & posture) 45:00 [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 floor) 6.5kg x 30
Pull ups 9/6
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 floor) 6.5kg x 30
Pull ups 9/6
6 PM
Note
Managed to nap in the afternoon. About 10 mins I think
Compex on quads. 'Training recovery'
Compex on quads. 'Training recovery'
Sunday Feb 21, 2021 #
8 AM
Running (Specific endurance) 4:03:00 [3] 26.8 mi (9:04 / mi) +1300m 7:53 / mi
slept:6.5 shoes: Salomon ultra 5/20
I didn't sleep well. That's what seems to happen if I nap during the day. I wonder if it's still a better approach though.
A loop in the Peaks. A similar route to the others I've done here lately but added in Win Hill today for some more vert. More good trails than slow ones, but quite a mix. Good run. I'm glad I got the Miwok email after I'd finished otherwise I probably wouldn't have enjoyed it so much. Stopped for 10 mins or so at one point when I bumped into a friend. I wouldn't say my legs felt really fresh, but still had a reasonably amount of energy. 5 x gels.
A loop in the Peaks. A similar route to the others I've done here lately but added in Win Hill today for some more vert. More good trails than slow ones, but quite a mix. Good run. I'm glad I got the Miwok email after I'd finished otherwise I probably wouldn't have enjoyed it so much. Stopped for 10 mins or so at one point when I bumped into a friend. I wouldn't say my legs felt really fresh, but still had a reasonably amount of energy. 5 x gels.
8 PM
Note
Compex on calves. 'Training recovery'