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Training Log Archive: stucrutchfield

In the 7 days ending Aug 10:

activity # timemileskm+m
  running8 7:48:00 47.26(9:54) 76.05(6:09) 2260
  S&C workout2 1:20:00
  bike/turbo1 1:00:00
  Total11 10:08:00 47.26 76.05 2260
averages - sleep:13.2

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Saturday Aug 10 #

3 PM

running hills (moderate uphill (trail)) 1:26:01 [4] 11.21 km (7:40 / km) +782m 5:41 / km
slept:9.0 shoes: Walshs PB Racer

10' easy; 40' moderate uphill; easy back down

Used the Ben Nevis path, as that is my remaining focus now for the end of the summer, so wanted to get back to working harder on that trail again; felt really solid, despite it being another hot and humid day: posted a decent time to halfway on the path, despite only pushing with moderate effort, and felt like I was climbing well.

Friday Aug 9 #

1 PM

running (easy/strides (road)) 30:01 [2] 6.35 km (4:44 / km) +17m 4:40 / km
slept:8.5 shoes: Saucony Liberty ISO

30' easy plus strides

Felt great after last night's hill reps, legs felt really good on the strides.
6 PM

running (easy (trail)) 30:00 [3] 5.12 km (5:52 / km) +147m 5:07 / km
slept:8.5 shoes: Scott Kinabalu RC 2.0

30' easy pre- workout, felt really great!
7 PM

S&C workout 40:00 [3]
slept:8.5

3 sets, till fatigue.

Pressups
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat

Thursday Aug 8 #

6 PM

running hills (3min hill reps (trail)) 1:14:17 [4] 9.77 km (7:36 / km) +626m 5:46 / km
slept:8.0 shoes: Scott Kinabalu RC 2.0

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

This was the first hill reps session for about two months, and predictably, felt much harder than they were feeling in May! Went out too hard on the first rep, but after that settled in to a good rhythm and felt solid, even given how much harder I felt I was working than prior to being injured...

Overall, it felt like a good session, and I didn't feel a million miles off the pace despite the extra effort required, and also felt strong through all the reps and was able to finish strongly.

Wednesday Aug 7 #

6 PM

running (easy/diagonals - trail/gr) 1:02:45 [3] 12.02 km (5:13 / km) +285m 4:40 / km
slept:8.0 shoes: Scott Kinabalu RC 2.0

60' easy plus diagonals

Felt good; legs felt good during the diagonals and again it was good to inject a little pace in, and felt nice and smooth throughout.

Tuesday Aug 6 #

1 PM

running (easy/strides (road)) 31:09 [3] 6.35 km (4:54 / km) +17m 4:50 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy with strides

Feeling good, legs felt good on the strides.
6 PM

running (easy (trail) ) 30:00 [2] 5.05 km (5:56 / km) +145m 5:12 / km
slept:8.0 shoes: Scott Kinabalu RC 2.0

30' easy pre- strength workout
7 PM

S&C workout 40:00 [3]
slept:8.0

3 sets, till fatigue.

Pressups
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat

Monday Aug 5 #

6 PM

bike/turbo (moderate watt-bike) 1:00:00 [3]
slept:8.0

60' cycling on the watt- bike.

A good solid moderate session on the watt-bike in the gym; pushed a little harder than usual as my legs were feeling great, and felt really good overall. Sauna after.

Sunday Aug 4 #

1 PM

running (easy (trail)) 2:03:47 [3] 20.18 km (6:08 / km) +241m 5:47 / km
slept:10.0 shoes: Scott Kinabalu RC 2.0

2hrs easy

A relaxed pace with Yells up Glen Nevis; took it nice and easy, and felt really good which was heartening after red-lining it yesterday for the first time in ages. No niggles or grumbles from the injury either post- race so all in, a good run!

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