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Training Log Archive: stucrutchfield

In the 7 days ending Mar 9:

activity # timemileskm+m
  running10 9:30:53 54.77 88.15 2475
  S&C workout2 1:00:00
  Total12 10:30:53 54.77 88.15 2475
averages - sleep:8.2

» now

Saturday Mar 9 #

6 PM

running hills (fundamental hills (trail)) 1:38:38 [4] 16.99 km (5:48 / km) +374m 5:14 / km
slept:8.5 shoes: Salomon S-lab Sense 6

20' easy, 3x fundamental hill circuits, 20' easy

Went out with John on these again, but this time slotted in behind him and used him as a marker, rather than trying to match him stride for stride, so I think I was able to run a more consistent effort across all three reps, and hopefully pushed John on a bit as well!

The reps still felt really quite hard, but much better than last weeks; much less of a shock! I felt pretty strong on all three reps this time, and was able to push the pace pretty successfully.

Friday Mar 8 #

4 PM

running (easy/hill sprints (trail)) 1:06:40 [3] 11.93 km (5:35 / km) +335m 4:54 / km
slept:8.5 shoes: Salomon S-lab Sense Ultra

60' easy plus hill sprints.

Another totally miserable cold windy Lochaber day, and back to tights gloves and hat conditions. Despite that, felt great, even with it being an easy run, felt totally effortless, energy levels felt high and legs felt great. Also had forgotten quite how good your legs feel after 6 hill sprints! Felt great on those, loads of pep in the legs.

Thursday Mar 7 #

1 PM

running (easy/strides (road)) 30:04 [2] 5.88 km (5:07 / km) +29m 4:59 / km
slept:8.5 shoes: Salomon Sonic 2

30' easy plus strides.

A blustery afternoon, but dry and nice day for running. Felt really good after the hill circuits yesterday, and felt really good on the strides, despite the headwind!
6 PM

running (easy pre gym) 31:46 [2] 4.71 km (6:45 / km) +183m 5:39 / km
shoes: Salomon S-lab Sense 6

30' easy pre- gym

Nice evening, so rather than the treadmill, did 30' really easy from the house before heading to the gym, felt really good.
7 PM

S&C workout 30:00 [3]

3 sets of 10 reps:

Dumb Bell Step up (with 5kg)
Swiss Ball Hammy Curl
Squats (with 10kg)
Side Lunge (with 5kg)

stretched and sauna after

Wednesday Mar 6 #

6 PM

running (fundamental hills (trail)) 1:21:03 [4] 13.75 km (5:54 / km) +268m 5:22 / km
slept:8.0 shoes: Salomon S-lab Sense 6

20' easy, 2x Fundamental Hill Circuit, 20' easy

Ran with John Y before he did another two circuits, which helped both of us!

Absolutely filthy wet freezing night made for a good intro to the fundamental hill circuit! Found the first one much harder than I anticipated, and worked very hard, but took a good easy jog back down the hill, and felt much better on the second rep, and managed to do it equally as hard, if not harder, so felt really good about that.

Generally, felt good on the fast running sections, and energy was high. Was a little wobbly on the drills on the first rep as I felt pretty worked, but this was much better on the second...

Tuesday Mar 5 #

6 PM

running (diagonals (road/grass)) 1:00:02 [3] 10.92 km (5:30 / km) +56m 5:22 / km
slept:8.0 shoes: Salomon Sonic 2

60' easy plus diagonals.

Perfect evening for running; cool but clear and no wind. Claggan park was also pretty dry underfoot, which was good for the diagonals. As usual, really enjoyed the diagonals and felt really good to stride out on the grass.

Generally, feeling good and energy levels feeling high.

Monday Mar 4 #

1 PM

running (easy/strides (road)) 30:03 [2] 5.97 km (5:02 / km) +29m 4:55 / km
slept:8.0 shoes: Salomon S-lab Sense 6

30' easy plus strides.

Stuck to the road along the coast from work again. Windy, which made the effort level on the way out seem bit higher, but still felt good, and the strides felt relaxed and easy to go fast.
7 PM

running (easy treadmill) 30:00 [2]

8 PM

S&C workout 30:00 [3]

3 sets of 10 reps:

Dumb Bell Step up (with 5kg)
Swiss Ball Hammy Curl
Squats (with 10kg)
Side Lunge (with 5kg)

as with last time, left out the deadlifts/bench presses, as a day of heavy lifting at work meant my arms felt a little worked over and needed the rest!

Sunday Mar 3 #

8 AM

running (easy/hilly (trail/fellt)) 1:48:56 [3] 12.15 km (8:58 / km) +997m 6:21 / km
slept:8.0 shoes: vjsport irock

2hrs easy/hilly

Possibly the only time I have ever cut a session short due to the weather; missed about ten mins off this morning as I was soaked through and frozen... weather was abysmal even in the glens this morning, and sideways sleet/hail above about 400m made things worse!

Went out early as I had to be back and refreshing sientries for the Ben race opening at midday, and was to marshall at the last Lochaber Winter League race, so had to go out in the teeth of the shitty weather, which slowed progress down considerably.

Despite that, I felt pretty good, legs felt really good on the climbs when I wasn't being blown off my feet, and energy levels felt really good. Again, foot caused no issues at all.
6 PM

running (easy (trail)) 33:41 [2] 5.85 km (5:45 / km) +204m 4:54 / km
shoes: Salomon S-lab Sense 6

Easy trot from the front door, to make up for the shitty weather earlier, and to check out how to link the house to the trail...

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