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Training Log Archive: stucrutchfield

In the 7 days ending Apr 20:

activity # timemileskm+m
  running9 11:20:46 64.26(10:36) 103.42(6:35) 4701
  S&C workout2 1:00:00
  Total10 12:20:46 64.26 103.42 4701
averages - sleep:11.3

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Saturday Apr 20 #

11 AM

running (specific endurance (fell)) 3:00:59 [4] 19.84 km (9:07 / km) +1747m 6:20 / km
slept:10.0 shoes: Walshs PB Racer

3hrs/1500m specific endurance

Absolutely perfect conditions to be in the high hills this morning, so went round the Ring of Steall route, which is a good Jura/Gt Lakes approximation with a lot of really rough terrain and a lot of steep steep climbs.

Felt really strong uphill today, and pushed hard on all the big climbs, managing to beat all my previous times on those sections (even outclimbed Finlays time on one!), and generally felt really good and strong the whole way round, posting a pretty handy time in the local pantheon of running this loop. Eased off for the last massive descent as didn't want quads of mush after, but otherwise felt like a solid 7/8 out of 10 effort, and really happy with how I felt, and how I was moving over the rough stuff on the first big hill day at a concerted effort pace for a while..

Ate two and a half packets of shot bloks and Chia Charge bar, and felt pretty well fuelled all morning, no dips in energy. First run in a while that's required that amount of food!

Friday Apr 19 #

6 PM

running (easy+hill sprints (trail)) 1:04:04 [3] 11.39 km (5:37 / km) +369m 4:50 / km
slept:8.5 shoes: Salomon S-lab Sense 6

60' easy plus hill sprints

The first run this year where I have actually felt it as warm! And it was probably only 16 degrees or so...! Still, legs and energy levels felt great, especially on and after the hill sprints.

Thursday Apr 18 #

running (easy (treadmill)) 30:00 [2] 5.5 km (5:27 / km)
slept:8.0 shoes: Saucony Liberty ISO

easy pre- gym treadmill
1 PM

running (easy/strides (road)) 32:10 [2] 6.55 km (4:55 / km) +37m 4:47 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy plus strides.

An actual warm day in Lochaber! Great day to be out, and legs felt great, especially on the strides.
6 PM

S&C workout 30:00 [3]
slept:8.0

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 17 #

6 PM

running hills (tempo uphill (trail)) 1:33:08 [3] 17.29 km (5:23 / km) +584m 4:36 / km
slept:8.5 shoes: Scott Supertrac RC

20' easy; 30' tempo uphill; easy back down.

Feels like ages since I did one of these workouts! Forgotten how much I enjoy them... also forgot how to pace them, so went bit too hard in the first ten mins and paid for it somewhat during the last five. However, felt really strong climbing, and feel like my climbing legs are coming back nicely after the winter, and just generally feeling fitter and faster.

Tuesday Apr 16 #

6 PM

running (moderate (road)) 1:00:00 [3] 14.02 km (4:17 / km) +24m 4:15 / km
slept:9.0 shoes: Saucony Liberty ISO

60' moderate

legs feeling really good, and energy levels high, good solid run, feeling like i wasn't pushing the pace but clipping along nicely all the same.

Monday Apr 15 #

1 PM

running (easy/strides (road)) 30:03 [2] 6.16 km (4:53 / km) +32m 4:45 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Legs feeling pretty good after the weekend, and energy levels high. Some predictable tenderness in the quads after the descent on Sat, but otherwise feeling really good.
6 PM

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

easy pre- weights treadmill; feeling good

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 14 #

5 PM

running (easy/hilly (fell)) 2:40:22 [3] 17.17 km (9:20 / km) +1908m 6:00 / km
slept:10.0 shoes: Scott Supertrac RC

2hrs30 easy/hilly

Legs felt pretty good after racing, if overall feeling a little tired... Had to make route changes on the fly after getting up onto the higher hills and finding the wind hadn't dropped as much as I thought! A good long run though, and good to be out on the hill!

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