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Training Log Archive: kPa

In the 7 days ending Mar 20:

activity # timemileskm+m
  Running7 12:49:12 97.4(7:54) 156.75(4:54) 2420
  S&C3 2:25:00
  Turbo1 1:00:00
  Total11 16:14:12 97.4 156.75 2420
averages - sleep:7.6

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Saturday Mar 20 #

9 AM

Running (Hill reps) 2:11:00 [4] 16.0 mi (8:11 / mi) +593m 7:21 / mi
slept:8.5 shoes: Saucony endorphin speed

4 x one mile hills
Usual road hill. It looks like my watch did something weird in the middle so I've taken off a mile compared to what Strava says. I did go a different way down after the last rep for a change though. Good session. Maybe even the best I've felt on this session. Felt fresh at the start and felt strong and was able to work really hard on each rep. Didn't feel the quality of the last rep had slipped.

Friday Mar 19 #

9 AM

Running (Specific endurance) 2:01:00 [2] 14.23 mi (8:30 / mi) +775m 7:16 / mi
slept:8.0 shoes: Salomon ultra 5/20

Loop from home around the fields/ woods. It was raining and the mud seems to be back to as bad as it was a month ago. Good run. Easily the best I've felt in the last week. I wouldn't say really fresh, but certainly had more in my legs than I have done recently.
6 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 12/7

Thursday Mar 18 #

10 AM

Running (moderate) 1:34:00 [3] 13.37 mi (7:02 / mi) +102m 6:52 / mi
slept:7.0 shoes: Sonic 3 accelerate

15' easy + 60' moderate (clockwise on football pitch) + 15' easy
Conditions a bit better on the pitch today, but still muddier and more wind than the first time I did this. I didn't sleep well again and woke up feeling a bit stiff and lacking energy. I guess I'm still tired from Tuesday's moderate. I kept kept it a more measured effort today and once I got going I felt fairly good.

Wednesday Mar 17 #

9 AM

Running (easy) 1:24:00 [2] 9.0 mi (9:20 / mi) +336m 8:22 / mi
slept:7.5 shoes: S/lab cross

Around the woods/ fields. Legs a bit heavy, hamstrings a little tight. Pretty standard after a long moderate. My MN has been a tiny bit worse over the last week and today was more obviously worse. I'm fairly sure it's these shoes. They are great in the mud but I should probably stop wearing and embrace sliding around a lot more.
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
6 PM

Note

Compex on calves. 'Training recovery'

Tuesday Mar 16 #

10 AM

Running (moderate) 3:00:12 [3] 27.5 mi (6:33 / mi) +3m 6:33 / mi
slept:8.0 shoes: Saucony endorphin speed

Up and down the canal. It was a windy day so went for the most sheltered option. I could have gone to Ladybower again but because I havn't been feeling so great the last few days I wasn't really expecting this to go well and didn't want to be able to draw a direct comparison the last 3hr moderate.
It went better than I thought. Non-specifically average I guess. I didn't feel amazing from the start and had the feeling that things might deteriorate, but actually I felt pretty much the same for the whole run. I did slow down a bit towards the end but let myself do that rather than working harder to maintain the pace. The only bad thing about the canal is the long, narrow tunnel and as it was busy I had to stop a couple of times and wait for push-chairs to come through.
500ml mountain fuel and 5 x gels. I parked my car in the middle and left a couple of soft flasks on my wheel so I could grab them as I ran past.
The run seems to have reset me somehow and I'm feeling much better in myself. Had a wondering afternoon in the vegetable garden. I also had a good conversation with my contact at British Athletics and he is optimistic the waiver will go through. We'll know 'in a couple of days' (which is his usual answer)
8 PM

Note

Compex on quads. "Training recovery'

Monday Mar 15 #

11 AM

Running (easy) 1:20:00 [2] 9.3 mi (8:36 / mi) +364m 7:40 / mi
slept:6.5 shoes: Saucony endorphin speed

Around the lanes. Legs didn't feel particularly heavy or anything, I just felt super lazy and didn't really want to run. I don't know what's up with me at the moment. I felt the same yesterday. I didn't sleep well, I think because I was stressed about this waiver situation.
Had a 30min nap in the afternoon but still felt really lethargic and uninterested in doing anything.

Sunday Mar 14 #

8 AM

Running (easy) 1:19:00 [2] 8.0 mi (9:52 / mi) +247m 9:01 / mi
slept:8.0 shoes: Salomon ultra 3

Run around Black Rocks with Matt. Messed around trying to take some nice photos (mainly failed). Legs bit heavy but felt better whilst running than the rest of the day. Felt pretty wiped out in the afternoon. Tried to nap but couldn't.
11 AM

S&C (Muscular endurance) 1:00:00 [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
6 PM

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

Easy spin. Weather was crap so no riding outside

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