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Training Log Archive: EvanD

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running11 12:34:55 70.74(10:40) 113.85(6:38) 2630
  Total11 12:34:55 70.74(10:40) 113.85(6:38) 2630
  [1-5]10 12:15:55

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Saturday Apr 21 #

12 PM

Running (Road) 19:00 [0] 2.0 mi (9:30 / mi)

Warm up for Cribyn fell race. 45 minutes before. Plus some drills and active stertching.
1 PM

Running race (Trail) 1:04:55 [5] 5.8 mi (11:12 / mi)

Cribyn fell race.
Warm and muggy.
Went pretty much as expected, struggled to keep up on the climbs, made up a bit of time on the descents.

Think I paced myself pretty well, didn't "blow up" at any point and tried to save a bit of energy for the final descent.

1:05 is what I had in mind as a target so happy to sneak under that.

Didn't notice any discomfort from peroneus/hip etc.

Friday Apr 20 #

7 AM

Running (Road) 42:00 [1] 4.6 mi (9:08 / mi)

Easy effort with 3 x hill sprints at the end. 15s/2'. Hill sprints felt ok but maybe could have had a quicker cadence. Fasted.
6 PM

Running (Trail) 1:01:00 [1] 4.0 mi (15:15 / mi)

Cribyn recce, easy jogging/walking.

Thursday Apr 19 #

8 AM

Running (Trail) 58:00 [1] 6.6 mi (8:47 / mi)

Felt good once warmed up. Left leg felt much better than usual, wore calf guards, not sure if they helped but will keep trying them.
6 PM

Note

Core routine

Wednesday Apr 18 #

7 AM

Running (Road) 40:00 [1] 5.0 mi (8:00 / mi)

Increased pace from regular “easy” running. Felt good. Hip/leg much better when running “well”.

Fasted.
8 AM

Note

Prehab Routine
5 PM

Running (Road) 59:00 [1] 7.0 mi (8:26 / mi)

Easy effort. Kept cadence high, less pain on left leg.

Tuesday Apr 17 #

8 AM

Note

Prehab routine
5 PM

Running (Trail) 1:10:00 [1] 7.2 mi (9:43 / mi) +360m 8:25 / mi

Muddy, tried to keep a high cadence to not get bogged down, legs felt less tired than yesterday.

Left leg tight and worse afterwards.

Monday Apr 16 #

7 AM

Running (Road) 33:00 [1] 3.8 mi (8:41 / mi)

Legs felt decent after yesterday’s long run.
Massaged left calf/peroneus before and it felt better than usual. Some tightness in left hip.
5 PM

Running (Trail) 53:00 [1] 6.1 mi (8:41 / mi) +270m 7:38 / mi

Legs felt sluggish uphill.

Sunday Apr 15 #

Running (Trail) 4:15:00 [3] 30.0 km (8:30 / km) +2000m 6:23 / km

0-6k Easy effort, some tightness in left peroneus, relaxed a bit after 30 minutes.

6-17k Increased the effort a bit. Climbed steadily and felt decent, had to walk a couple of the steeper/more technical sections. Comfortable on the descent, took it a bit easy on the wet rocks.

17-30k Easy effort, kept breathing easy and focused on maintaining good posture over rough ground, walked a fair bit of the climb.

Peroneus felt good at the end, no pain. Legs felt a bit tired and hips/lower back started to feel sore.

2 gels. 750ml fluid.

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