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Training Log Archive: kPa

In the 7 days ending Jun 12:

activity # timemileskm+m
  Running7 15:10:56 99.4(9:10) 159.97(5:42) 4070
  S&C2 1:20:00
  Total9 16:30:56 99.4 159.97 4070
averages - sleep:9.1

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Saturday Jun 12 #

11 AM

Running (Easy) 3:35:00 [2] 20.8 mi (10:20 / mi) +760m 9:17 / mi
slept:9.0 shoes: S/lab ultra 4/21

Now camping at 1900m.
Greengate to the track. There was 5 of us in the end and, as I expected, it was a steady run. Still faster than I ran that section in the race, but it felt slow today. At least it was warm (30C) so got some benefit from that. I felt fine. I enjoyed the heat but the others were dying, but they were working harder than me.

Friday Jun 11 #

10 AM

Running (Easy) 1:09:00 [2] 6.3 mi (10:57 / mi) +369m 9:16 / mi
slept:8.0 shoes: S/lab ultra 4/21

Stayed at Donner summit last night (2100m) in a condo owned by the Canyon’s RD. Ran from Donner summit on the PCT, up Mount Judah with Matt. Really nice run. Felt pretty good. My hamstrings are a tiny bit tight from yesterday (probably from running those few miles downhill after Robinson fairly fast) but otherwise everything feels good. 8 x strideouts.
4 PM

S&C 40:00 [1]

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

Thursday Jun 10 #

10 AM

Running (Specific endurance) 4:02:00 [3] 27.0 mi (8:58 / mi) +1273m 7:49 / mi
slept:7.0 shoes: S/lab ultra 4/21

We stayed in Foresthill last night as we got tired of the cold at French Meadows.
Robinson to MB. 2200m descent. This took me 4:34 in the race so I figured it wouldn’t be less than 4hrs. Turned out to be 3:45 so I added a couple of miles on the end. A cool day again. I did get hot climbing out the first canyon but in general conditions were very comfortable. I pushed on a bit on the downhills but kept the rest easy. I felt strong on the climbs and ran most of them. I don’t remember running all the the second canyon before but today it felt easily runnable. Drank 2L and ate about 60g/hr. Happy with this.

Wednesday Jun 9 #

9 AM

Running (Moderate) 2:03:56 [3] 19.1 mi (6:29 / mi) +238m 6:15 / mi
slept:10.0 shoes: Saucony endorphin speed 2

Along the road by French Meadows reservoir. Undulating, all tarmac, zero cars. Good run. It has actually been very cold here (unseasonably cold everywhere) and I started in a long sleeve and gloves. I did get warm after a few miles then got progressively colder again towards the end and my legs started to stiffen up. Still, running in the cold is a lot easier than the heat! Probably the best I've felt on a moderate over here. Had a gel after 12 miles but didn't drink anything.
It's going to warm up for the weekend luckily.

Tuesday Jun 8 #

10 AM

Running (Specific endurance) 2:01:00 [3] 12.5 mi (9:41 / mi) +783m 8:06 / mi
slept:11.0 shoes: S/lab ultra 4/21

Another really good sleep. My HR overnight has been 10bpm lower than in Flagstaff (i.e. what it is at home). It’s only wrist HR but I think it’s fairly accurate when you’re still. I’d expect some difference, not not that much.
Duncan Canyon to Robinson OAB. Unrecognisable compared to 2019. Trail mainly clear of trees. I felt good. I’ve been feeling fairly sluggish the last few days but probably because of all the easy running rather than fatigue. So I felt like I needed to move a little quicker today.
5 PM

S&C 40:00 [1]

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

Monday Jun 7 #

10 AM

Running (Easy) 1:17:00 [2] 7.3 mi (10:33 / mi) +374m 9:06 / mi
slept:11.0 shoes: Salomon ultra glide

Wow. 11 hours of sleep! It feels good to be in a tent.
With Matt again. Started at Duncan Canyon and ran up the WS trail on Red Star Ridge until we got a nice view, then back down again. Very chilled pace, but quite a few trees down etc so kind of slow anyway. Stopped a few times to chat to some guys with chainsaws clearing the trail. Felt fine. 6 x strideouts on the road at the end.
1 PM

Note

Went for a very gentle walk in the afternoon. 7 miles but fairly flat.

Sunday Jun 6 #

1 PM

Running (Easy) 1:03:00 [2] 6.4 mi (9:51 / mi) +273m 8:42 / mi
slept:8.0 shoes: Salomon ultra glide

We stayed in Auburn last night as Matt had been awake for >24hrs so couldn’t face the drive out to French Meadows. We ran on the Confluence trail near town (Canyons course). Very hot and I felt fairly sluggish. 6 x strideouts.
Drove out to French Meadows after running.

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