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Training Log Archive: stucrutchfield

In the 7 days ending Mar 30:

activity # timemileskm+m
  running9 10:24:25 69.14(9:02) 111.27(5:37) 1640
  S&C workout2 1:00:00
  Total10 11:24:25 69.14 111.27 1640
averages - sleep:11.3

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Saturday Mar 30 #

5 PM

running (fartlek (road/asphalt)) 1:21:45 [4] 18.96 km (4:19 / km) +84m 4:13 / km
slept:9.0 shoes: Saucony Liberty ISO

20' easy; fartlek: 8x 3min hard/2min roll-on; 20' easy.

Shorts and t-shirt the whole way and no head-torch! An actual spring-like afternoon which is a rarity in Lochaber...

As usual with these rolling fartleks, really enjoyed this session and felt really good; able to hold the roll-on pace to something quite hard, without feeling at all like I was forcing it, and feeling nice and light and smooth on the hard segments... overall legs felt great and loads of energy.

Again, committed to trying to get nine hours sleep even on a work day by heading to bed really early, definitely makes a difference in how I feel by the end of the day...

Friday Mar 29 #

6 PM

running (moderate (road)) 1:00:03 [3] 14.1 km (4:16 / km) +105m 4:06 / km
slept:9.0 shoes: Saucony Liberty ISO

60' moderate.

No head-torch needed! Breezy and drizzly evening, but light, so didn't mind a bit! Headed up Glen Nevis on the road for one of my regular routes for this workout, and felt great; the whole hour felt like really good quality running without having to force it, and without any dips, a really good run!

Thursday Mar 28 #

S&C workout 30:00 [3]

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
Power Clean w/ 15kg
Deadlift w/25kg (2 sets of 5 with 25kg, then 1 set of 5 with 27kg)
1 PM

running (easy plus strides (road)) 30:09 [2] 6.42 km (4:42 / km) +23m 4:37 / km
slept:8.0 shoes: Salomon S-lab Sense 6

30' easy plus strides. Feeling good, foot now feels totally fine, during the strideouts too, and generally feeling good/full of energy.

Again, unseasonably warm and dry; perfect running weather...

Ran this on the road as the only trail option from work is really rough/full of rocks and thought that would be less of a risk to the foot.

running (easy plus strides (road)) 30:09 [2] 6.42 km (4:42 / km) +23m 4:37 / km
slept:8.0 shoes: Salomon S-lab Sense 6

30' easy plus strides. Feeling good, foot now feels totally fine, during the strideouts too, and generally feeling good/full of energy.

Again, unseasonably warm and dry; perfect running weather...

Ran this on the road as the only trail option from work is really rough/full of rocks and thought that would be less of a risk to the foot.

running (easy/strides (road)) 30:17 [2] 6.08 km (4:59 / km) +54m 4:46 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

A blustery afternoon, but feeling really good, and legs felt great after the long(ish) reps, and especially on the strides.
6 PM

running (easy (treadmill)) 30:00 [2] 5.5 km (5:27 / km)
shoes: Saucony Liberty ISO

easy pre-weights half hour on the treadmill

Wednesday Mar 27 #

6 PM

running hills (5min hill reps (trail)) 1:29:19 [4] 9.84 km (9:05 / km) +630m 6:53 / km
slept:9.0 shoes: Scott Supertrac RC

20' easy; 3x 5min hill reps; 6x hill sprints; 20' easy

Another great night to be out, perfect running conditions... Used the runnable lower slopes of the Ben Nevis path for these reps; been a while since I have had these longer reps so assumed the legs would be screaming on the first one, but actually felt really good from the start and was able to push it pretty hard without blowing up before the end of the 5mins. Felt really good on the second and third rep too, even if I was working pretty hard, so overall, felt pretty good, and also on the hill sprints.

Tuesday Mar 26 #

6 PM

running (easy/diagonal (grass)) 1:02:30 [3] 10.39 km (6:01 / km) +67m 5:50 / km
slept:9.0 shoes: Saucony Liberty ISO

60' easy with diagonals.

A really nice spring-like evening, and nearly managed the whole run without the headtorch, which buoyed my mood immensely! Excited for some long runs after work in a few weeks!#

Felt really good and energetic, and really felt smooth and fast on the diagonals without needing to force the effort, always good when running fast feels easy!

Monday Mar 25 #

1 PM

running (easy/strides (road)) 30:13 [2] 6.06 km (4:59 / km) +24m 4:53 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Felt a bit tired after the weekends racing/long run, though the legs felt reasonably spry, and felt good on the strides once I had been out for 25mins so overall feeling pretty good.
6 PM

running (easy (treadmill)) 30:00 [2] 5.5 km (5:27 / km)
shoes: Saucony Liberty ISO

Easy, pre-weights treadmill. Felt more energetic than at lunch...

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

Kept the same weights as last time, given I was feeling a bit tired...

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
Power Clean w/ 15kg
Deadlift w/25kg

Sunday Mar 24 #

running (easy/hilly (trail)) 2:30:00 [3] 22.0 km (6:49 / km) +630m 5:58 / km
slept:9.0 shoes: Scott Supertrac RC

2:30 easy/hilly.

Legs felt pretty good after racing yesterday, albeit a bit stiff initially, and I definitely flagged a little during the last half hour, but overall for a long-ish hilly run round the glen after racing the day before, I felt pretty good.

A bit of descending DOMS materialising, but nothing unexpected.

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