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Training Log Archive: stucrutchfield

In the 7 days ending Aug 17:

activity # timemileskm+m
  running6 5:12:19 28.8(10:51) 46.35(6:44) 2010
  S&C workout2 1:20:00
  Total8 6:32:19 28.8 46.35 2010
averages - sleep:14.8

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Wednesday Aug 14 #

1 PM

running (easy/strides (road)) 30:11 [3] 6.15 km (4:54 / km) +35m 4:46 / km
slept:8.5 shoes: Saucony Liberty ISO

30' easy plus strides.

Feeling really good, legs felt great on the strides and loads of energy.
6 PM

running (easy (trail/road)) 30:02 [2] 5.23 km (5:45 / km) +148m 5:02 / km
slept:8.5 shoes: Saucony Liberty ISO

30' easy pre S&C

Feeling good.
7 PM

S&C workout 40:00 [3]

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

Tuesday Aug 13 #

6 PM

running hills (60s hill reps (road)) 56:31 [3] 9.41 km (6:00 / km) +329m 5:07 / km
slept:8.0 shoes: Saucony Liberty ISO

20' easy; 6x 60 sec hill reps; 20' easy

Every so often, I seem to have a run which feels like a significant step up in terms of fitness, rather than the usual upward curve they feel like a bit of a leap, and this was a run like that... Despite not having done these short hill reps for ages, and definitely working really hard, the running just felt great and like a nice jump forwards.

Monday Aug 12 #

1 PM

running (easy/strides (road)) 30:00 [2] 6.25 km (4:48 / km) +17m 4:44 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Overall feeling good, and plenty of energy for the strides, but a full ben descent after a while out always leaves my quads feeling a bit battered, even cruising down, so was feeling them a bit stiff...
6 PM

running (easy (trail)) 30:04 [3] 5.1 km (5:54 / km) +155m 5:07 / km
slept:8.0 shoes: Scott Kinabalu RC 2.0

30' easy pre- S&C

Legs feeling much better than at lunchtime...
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

Sunday Aug 11 #

12 PM

running (mod. ben effort (fell)) 2:15:31 [3] 14.21 km (9:32 / km) +1326m 6:30 / km
slept:10.0 shoes: Walshs PB Racer

2hrs30' moderate ben nevis effort

Came up 15' shy on the time, but given it was a full Ben recce, hopefully that's okay... Felt pretty solid for the whole run; kept a 7/10 effort on the ascent and felt pretty good aside from a couple of mins dip at about 950/1000metres, but I put that down to a lack of that sustained a climb since before the injury... then when the Ben path levels out a bit again I felt much better and was able to run consistently to the summit which was encouraging. Slowed to check a few lines shortcuts (ran with Finlay so compared notes at points), and also put jackets/gloves on as it was a foul Lochaber summer day!

Generally on the climb, felt pretty positive, and since the Ben race is my remaining focus for the season more or less, was quite bouyed by how well I climbed, and more so by how secure I felt descending, with little worries about the back. Was cruising down for the most part but still felt much more confident than a few weeks ago.

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