Training Log Archive: kPaIn the 7 days ending Mar 13, 2021:
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Saturday Mar 13, 2021 #
9 AM
Running (Specific endurance) 3:21:00 [3] 19.6 mi (10:15 / mi) +1386m 8:24 / mi
slept:8.0 shoes: Salomon prototype 1
A loop in Dark Peak, although I went off the beaten track today and tried some new trails. The weather couldn’t have been much worse - gale force winds, snow, hail, rain etc. I can’t complain as I knew it would be like that but it still seemed more appealing than staying closer to home. A big mix of terrain but generally slow running conditions. I had to walk some of the hills but more because of the wind and mud than gradient. Taking the weather out of the equation I didn’t feel that great today. Didn’t feel that fresh from the start and legs felt a bit heavy on the climbs. I imagine it’s because I pushed too hard on the football pitch yesterday. 5 x gels.
6 PM
Note
Compex on calves. 'Training recovery'
Friday Mar 12, 2021 #
Running (moderate) 1:35:00 [3] 13.4 mi (7:05 / mi) +121m 6:54 / mi
slept:8.5 shoes: S/lab cross
15' easy (across the fields) + 60' moderate (clockwise on football pitch) + 15' easy (back across the fields)
It's basically rained non-stop for the last 3 days so needless to say the conditions were very different on the pitch today. Pretty muddy and churned up, even more so after I'd done my 50 laps. Glad I didn't wear road shoes. It was also very windy - every time I turned into the wind on the 'uphill' side of the pitch I almost ground to a halt.
I felt quite similar to last time in myself, in terms of freshness etc. I definitely set off a bit too hard and tried to fight the wind too much. If anything I put in a little more effort than last time.
As soon as I finished my laps and backed off the pace I got cramp in my right arm (bicep I think) which took a mile or so to shake off. Other than that no niggles or other weird consequences of running laps.
It's basically rained non-stop for the last 3 days so needless to say the conditions were very different on the pitch today. Pretty muddy and churned up, even more so after I'd done my 50 laps. Glad I didn't wear road shoes. It was also very windy - every time I turned into the wind on the 'uphill' side of the pitch I almost ground to a halt.
I felt quite similar to last time in myself, in terms of freshness etc. I definitely set off a bit too hard and tried to fight the wind too much. If anything I put in a little more effort than last time.
As soon as I finished my laps and backed off the pace I got cramp in my right arm (bicep I think) which took a mile or so to shake off. Other than that no niggles or other weird consequences of running laps.
3 PM
Note
15min nap in the afternoon
6 PM
S&C (Coordination & posture) 50:00 [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 11/7
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 11/7
Thursday Mar 11, 2021 #
10 AM
Running (easy) 1:23:00 [2] 9.0 mi (9:13 / mi) +351m 8:14 / mi
slept:8.0 shoes: S/lab cross
Around the woods/ fields. Really wet and windy again. It's back to being a proper mud-fest. Legs a little heavy today but otherwise ok.
3 PM
Note
15min nap in the afternoon
5 PM
S&C (Strength) 40:00 [1]
2 sets:
Single leg RDL 14kg
Single leg hamstring curls x 20
Pull ups 12/6
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 12/6
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
Wednesday Mar 10, 2021 #
12 PM
Running (Hill reps) 2:10:00 [4] 15.6 mi (8:20 / mi) +560m 7:30 / mi
slept:7.0 shoes: Saucony endorphin speed
4 x one mile hills
Usual road hill. Really disgusting weather. Waited around most of the morning to see if it would improve but it didn't. Heavy rain and really windy. Felt like a bit of a grind because of the weather. Not the best I've felt for this session, but generally felt better than yesterday.
Usual road hill. Really disgusting weather. Waited around most of the morning to see if it would improve but it didn't. Heavy rain and really windy. Felt like a bit of a grind because of the weather. Not the best I've felt for this session, but generally felt better than yesterday.
4 PM
Note
Solid 30min nap in the afternoon
Compex on calves. 'Training recovery'
Compex on calves. 'Training recovery'
Tuesday Mar 9, 2021 #
12 PM
Running (Specific endurance) 2:07:00 [3] 14.2 mi (8:57 / mi) +744m 7:41 / mi
slept:7.5 shoes: Salomon ultra 5/20
Waited until lunchtime to go out so I could run the first few miles with Matt (it's his birthday). Around the woods etc - the usual kind of local route. I wasn't really feeling it today. It wasn't that my legs felt tired, I just felt a bit lazy and not excited about running. Almost like if I'd had another coffee before I set out it might have been great. I'm not sure. My sleep has been quite broken this week which might have something to do with it.
4 PM
Note
Tried to nap in the afternoon. Might have managed a couple of minutes, I'm not too sure.
6 PM
S&C (Hamstrings) 10:00 [2]
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
Monday Mar 8, 2021 #
9 AM
Running (easy) 1:26:00 [2] 10.4 mi (8:16 / mi) +376m 7:26 / mi
slept:7.5 shoes: Saucony endorphin speed
Around the lanes. Perhaps a little bit of heaviness in my legs still, but more noticeable during S&C than when running. No other complaints.
12 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
Sunday Mar 7, 2021 #
8 AM
Running (Easy) 1:28:00 [2] 8.2 mi (10:44 / mi) +344m 9:30 / mi
slept:8.0 shoes: Salomon ultra 5/20
Around the woods. Exactly how I’d expect to feel the day after a 5 hour run. Legs a bit heavy but generally felt reasonable. Nothing is sore. There doesn’t seem to have been any after effects on my MN of doing that session in those shoes on Friday. 6 x strideouts.
11 AM
Cycling (Gravel) 4:30:00 [2]
I’ve just realised cycling was on the program for tomorrow rather than today (I think it was today on the old program and that stuck in my mind). I obviously won’t do any tomorrow.
Gravel ride with Matt. Neither raining nor below zero which was amazing.We actually managed to stick to good tracks for the most part. All super easy. Stopped at a cafe half way around.
Gravel ride with Matt. Neither raining nor below zero which was amazing.We actually managed to stick to good tracks for the most part. All super easy. Stopped at a cafe half way around.
8 PM
Note
Compex on hamstrings. 'Training recovery'