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Training Log Archive: stucrutchfield

In the 7 days ending Apr 6:

activity # timemileskm+m
  running8 8:33:34 59.71(8:36) 96.09(5:21) 2279
  S&C workout2 1:00:00
  Total9 9:33:34 59.71 96.09 2279
averages - sleep:8.9

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Saturday Apr 6 #

2 PM

running hills (3min hills (trail)) 1:26:19 [4] 14.22 km (6:04 / km) +578m 5:03 / km
slept:10.0 shoes: Scott Supertrac RC

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

A solid, if unspectacular session: legs felt a bit heavy initially, though I felt I ws recovering between reps really quickly, and the last couple felt much more sprightly... felt good on the sprints though.

Friday Apr 5 #

6 PM

running (speed variations (road)) 1:00:02 [3] 11.48 km (5:14 / km) +94m 5:01 / km
slept:8.5 shoes: Saucony Liberty ISO

60' easy with speed variations

A gorgeous, properly spring feeling, evening, back to shorts and t-shirt weather which is pretty welcome, can't be fucked with any more snow!

For the first (or maybe second) time in the history of Fort Willam or football, the football pitch was in use, so I had to revert to speed variations for the session. Legs felt good, and the bursts of speed felt nice and smooth and easy to get up to that effort level. Feeling really good!

Thursday Apr 4 #

6 PM

running (easy plus strides) 1:01:57 [3] 10.8 km (5:44 / km) +294m 5:03 / km
slept:9.0 shoes: Salomon S-lab Sense 6

1hr easy plus strides

Didn't get out at lunch, so combined the two 30's and did some strides too, before the gym. Definitely felt the triangle circuits in the legs initially, but after 20mins or so, they loosened up, and thereafter felt really good.
8 PM

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

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/27kg

Wednesday Apr 3 #

6 PM

running hills (triangles (trail)) 1:31:58 [4] 16.32 km (5:38 / km) +668m 4:41 / km
slept:9.0 shoes: Scott Supertrac RC

20' easy; 3x triangle circuit; 20' easy.

Weather improved slightly, and ended up being okay, which was much appreciated as I didn't fancy another run in the snow again!

Doing the triangle circuits with John definitely made me push it, and though I settled in to the second and third ones, I definitely felt it on the first. Felt really good though, and was able to keep pushing on the flats and the descents again, so felt I was climbing strongly.

Tuesday Apr 2 #

6 PM

running (moderate (road)) 1:00:03 [3] 14.41 km (4:10 / km) +90m 4:02 / km
slept:9.0 shoes: Saucony Liberty ISO

60' moderate.

Lochaber seems to have decided to skip summer and autumn and go straight back to winter again! Windy, sleet and cold enough to get the gloves back out...

...despite that, and the headwinds, felt amazing on this run; felt super solid and smooth and totally in control at slightly quicker than previous moderate pace. A real confidence boosting run.

Monday Apr 1 #

1 PM

running (easy/strides (road)) 30:03 [2] 6.13 km (4:54 / km) +52m 4:42 / km
slept:8.5 shoes: Saucony Liberty ISO

30' easy plus strides.

Feeling really good, legs felt great and energy levels high; run felt super smooth, despite a blustery wind and pretty horrible rainy weather...
6 PM

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

easy, pre weights treadmill.

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/27kg

Sunday Mar 31 #

5 PM

running (easy (trail)) 1:33:12 [3] 17.23 km (5:25 / km) +503m 4:43 / km
slept:8.0 shoes: Scott Supertrac RC

90' easy.

A really great evening, and a really good, effortless feeling ninety mins; legs feeling great and energy levels high till the end, no effects from working pretty hard on last nights fartlek felt...

Feeling really good just now, excited for the first Scot champs race in a couple of weeks!

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