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Training Log Archive: stucrutchfield

In the 7 days ending Apr 13:

activity # timemileskm+m
  running9 7:48:43 45.93(10:12) 73.92(6:20) 2645
  S&C workout2 1:00:00
  Total10 8:48:43 45.93 73.92 2645
averages - sleep:10.6

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Saturday Apr 13 #

1 PM

running race (Screel Hill Race) 31:09 [5] 5.54 km (5:37 / km) +432m 4:03 / km
slept:10.0 shoes: Walshs PB Racer

Screel Hill Race - 31:09 - 20th

Said beforehand that I would be happy with a top20, given how competitive the field was, so pretty happy overall with my position, and my time (two mins quicker than last years winner), and delighted to have taken some decent scalps, and have been in a sprint finish with Kenny Richmond, another really handy runner.

Felt really good the whole race too, albeit with that short race red-lining it all the way feeling ever present; climbed well and descended pretty well too, especially close to the finish where I put a big gap on James Waldie and Al Anthony, and caught Kenny.

Overall, happy with the race and the result, and I think that I can make further progress in the rest of the champs races, especially the longer ones...

Friday Apr 12 #

5 PM

running (easy/strides (trail)) 1:05:44 [2] 6.82 km (9:38 / km) +540m 6:54 / km
slept:10.0 shoes: Scott Supertrac RC

60' easy plus strides

Used this for an easy recce of the Screel race route, plus ran some strides on the forestry road. Feeling good after the journey down, and psyched for the race!

Thursday Apr 11 #

1 PM

running (easy/strides (road)) 30:00 [2] 6.0 km (5:00 / km) +25m 4:54 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Feeling good.
6 PM

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

30' easy pre- gym 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

Wednesday Apr 10 #

6 PM

running hills (5min hill reps (trail)) 1:01:10 [3] 10.03 km (6:06 / km) +376m 5:08 / km
slept:9.0 shoes: Scott Supertrac RC

20' easy; 2x 5min hill reps; 6x hill sprints; 20' easy

Felt great tonight, though I only had two reps, felt really strong on those and the second one especially, and really pushed hard, climbing legs feeling really strong!

Tuesday Apr 9 #

6 PM

running (easy/strides (trail)) 1:02:49 [3] 11.06 km (5:41 / km) +421m 4:46 / km
slept:8.5 shoes: Scott Supertrac RC

60' easy plus strides

A glorious evening to be out; felt really good and legs felt nice and fresh... feeling good for the weekend!

Monday Apr 8 #

1 PM

running (easy/strides (road)) 30:22 [2] 6.47 km (4:42 / km) +34m 4:34 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides

A beautiful day, albeit breezy, and after feeling a bit tired at the weekend, legs felt great and felt totally refreshed, with loads of energy.
6 PM

running (easy (road)) 32:50 [2] 6.44 km (5:06 / km) +47m 4:55 / km
slept:9.0 shoes: Saucony Liberty ISO

Still a glorious evening, so did the pre- weights 30' easy along the road before heading to the gym.
7 PM

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 Apr 7 #

1 PM

running (easy hilly (fell)) 2:04:39 [3] 16.06 km (7:46 / km) +770m 6:16 / km
slept:10.0 shoes: Scott Supertrac RC

2hrs easy/hilly

Waas really good to get into the hills, on what ended up being a pretty easy-paced run... legs felt good, overall felt a little tired, though my energy levels did pick up, and at the end I was feeling much more sprightly. Generally feeling really good, and feel since the foot niggle a few weeks ago, have really picked things up a notch and am really feeling good about Screel next week and then the Mourne Highline Brit Champs race!

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