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Training Log Archive: stucrutchfield

In the 7 days ending Mar 23:

activity # timemileskm+m
  running9 8:32:55 49.31 79.36 2335
  S&C workout2 1:00:00
  Total11 9:32:55 49.31 79.36 2335
averages - sleep:8.9

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Saturday Mar 23 #

12 PM

running race (Cioch Mhor Race) 1:12:58 [5] 14.12 km (5:10 / km) +853m 3:58 / km
slept:8.0 shoes: Scott Supertrac RC

Cioch Mhor Hill Race - 1:12:58 (unofficial time) 7th place

Overall, really happy with a PB of two mins or so, especially since I had a hald decent race here last year, and happy with how much stronger and more even I felt the whole way round.

I had gone off a bit hard last year, so resolved to keep my powder dry for a bit longer this time; still ended up running the first section of the first climb seven or eight abreast with the front pack, then dropped off a little and settled into a group behind the front four.

Felt strong on the first climb despite the headwind, then picked a good line on the first long shallow descent, jostling for position in the chasing pack. After a river crossing the gradient starts to climb and the race hits an old land rover track, where I dropped a couple of runners and it became a group of three behind the lead four (pretty sure the three of us finished within about forty seconds of each other). I was moving ahead of the other two guys on the rougher/steeper sections, and being pulled back in on the flatter bits, bit was still feeling strong. Took a good line up the short steep and rough heathery climb to the turnaround at the top of Cioch Mhor itself, and then put in an extra effort descending this to try and break away from the other two guys... we stayed together though and it was tight all the way down the long runnable descent down the land rover track. Still feeling strong at this point so after the river crossing on the way back, made another attempt to drop the two round me climbing back up to the first top, and managed to make some ground up, but then took a shitty line through a boggy patch and they got past me again. From there it was fully eyeballs out descending to the finish.

Looking at previous years times, my time would have got me 2nd/3rd last year, and 5th the year before, so overall pretty happy, and felt I ran and raced pretty well for the first really competitive race of the season.

Friday Mar 22 #

3 PM

running (diagonals (road/grass)) 1:00:04 [3] 11.12 km (5:24 / km) +89m 5:12 / km
slept:10.0 shoes: Saucony Liberty ISO

60' easy with diagonals.

Took an impromptu day off work, which afforded me a lie-in and restful morning, so felt really fresh when I went out, with the added boost of doing the workout on a sunny afternoon. Felt really good throughout, and enjoyed the faster pace of the diagonals without feeling like I was pushing it.

Thursday Mar 21 #

S&C workout 30:00 [3]
shoes: Saucony Liberty ISO

Tried to take on board the pointers from the other day; Perhaps still taking it a bit easy with the weight for the squats, but didn't want to start too high..

3 sets of 5:

Dumbbell Step-up w/ 10kg
Swiss Ball Hammy Curls
Squats w/ 20kg
Side Lunge w/10kg
Bulgarian Split Squat w/10kg (my balance need some work on these!)
Power Clean w/ 15kg (less than I routinely lift at work, but still easing into doing these)
Deadlift w/25kg (again, not a huge weight, but easing into these. Got my friend who lifts a lot to cast his eye over my form when he was in)

Stretched and sauna after...
1 PM

running (easy/strides (road)) 31:06 [2] 6.06 km (5:08 / km) +28m 5:01 / km
slept:8.5 shoes: Saucony Liberty ISO

30' easy plus strides.

Legs feeling great and energy levels high; felt really good on the strides especially, able to really open up but without feeling like I was forcing it.
6 PM

running (easy treadmill) 30:00 [2]
shoes: Saucony Liberty ISO

Wednesday Mar 20 #

6 PM

running hills (3min reps (trail)) 1:12:03 [4] 10.27 km (7:01 / km) +365m 5:57 / km
slept:9.0 shoes: Scott Supertrac RC

20' easy; 4x 3min hill reps + 6x hill sprints; 20' easy

Again, at least it was warm...! Properly blowy this evening, so hard to find anywhere sheltered for the reps...

Seems like ages since I did a session like this, and the legs definitely got a shock at the start of the first 3min rep! But settled in nicely and felt really strong for the reps, and then felt great on the hill sprints.

Generally, feel really good and definitely back on track after the foot niggle.

Tuesday Mar 19 #

6 PM

running (moderate (road)) 1:00:00 [3] 14.11 km (4:15 / km) +56m 4:10 / km
slept:8.5 shoes: Saucony Liberty ISO

60' moderate

Another stinking wet and windy evening, but at least it was warm! Felt great for the whole of this run, even if the wind did make it feel like i was slower on the return half, legs still felt great and had loads of energy.

Been getting more sleep since I moved house since I don't have to get up so early for work, so been feeling a lot more rested generally.

Monday Mar 18 #

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 after, sauna was super busy so gave it a miss
1 PM

running (easy + strides (road)) 33:11 [2] 6.45 km (5:09 / km) +38m 5:00 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Felt good and rested from the weekends workouts, and despite flagging a bit in the latter stages of Sundays 2hrs, legs felt great today and energy levels were nice and high; zipped through the strides feeling great.
6 PM

running (easy (treadmill)) 30:00 [2]
shoes: Saucony Liberty ISO

easy pre- S&C treadmill

Sunday Mar 17 #

5 PM

running (easy/hilly (trail)) 2:03:33 [3] 17.23 km (7:10 / km) +906m 5:41 / km
slept:9.0 shoes: Scott Supertrac RC

2hrs easy and hilly.

Seduced by the daylight and a bright late afternoon, I bit off a bit more vert than I should have done for this run, and ended up feeling like the fartlek session was in my legs still from the day before, so felt a bit tired in the last half hour... Prior though, my legs felt good on the climbs.

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