Training Log Archive: EvanDIn the 7 days ending Apr 28, 2018:
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Saturday Apr 28, 2018 #
10 AM
Running (Road) 1:35:00 [4] 11.1 mi (8:34 / mi) +600m 7:20 / mi
3 x 2k hill reps +175m: 10:47, 11:16, 11:14
Feel like I got the effort about right, breathing quite hard by the end of each rep. Left leg felt weak particularly on the 2nd/3rd rep which may explain the slower pace or maybe I did the first one too fast. Effort level felt consistent on all reps. Apart from the left leg I felt good.
Ate big bowl of muesli and apple about three hours before, maybe should have had a snack closer to the workout.
Feel like I got the effort about right, breathing quite hard by the end of each rep. Left leg felt weak particularly on the 2nd/3rd rep which may explain the slower pace or maybe I did the first one too fast. Effort level felt consistent on all reps. Apart from the left leg I felt good.
Ate big bowl of muesli and apple about three hours before, maybe should have had a snack closer to the workout.
Friday Apr 27, 2018 #
7 AM
Running (Road) 1:00:00 [1] 7.0 mi (8:34 / mi) +175m 7:57 / mi
With 4 x hill sprints.
Legs felt good throughout, didn’t look at watch, just went off perceived effort and ran faster than normal.
First three hill sprints felt ok, realised I was a bit too upright when doing them so leant forward a bit on the last one and it felt much better.
Legs felt good throughout, didn’t look at watch, just went off perceived effort and ran faster than normal.
First three hill sprints felt ok, realised I was a bit too upright when doing them so leant forward a bit on the last one and it felt much better.
7 PM
Note
Strength
First time doing Chris's routine. Took my time to get used to the exercises and make sure I was doing them correctly and activating the right muscles. Will do it better next time.
First time doing Chris's routine. Took my time to get used to the exercises and make sure I was doing them correctly and activating the right muscles. Will do it better next time.
Thursday Apr 26, 2018 #
8 AM
Running (Road) 1:20:00 [3] 11.6 mi (6:54 / mi) +250m 6:28 / mi
First 4.5 miles were uphill and into a blustery headwind. Took a couple of miles to get going. Left leg felt a bit weak on the uphill. Peroneus was a bit uncomfortable at the start of the downhill but settled down when I tried increasing my cadence. It didn’t hurt at all by the time I got to the last couple of flat miles.
Last few miles felt really good, smooth and comfortable.
Had one piece of toast w/ pb and one banana 1.5 hours before and a cereal bar immediately before. Energy levels felt good.
Last few miles felt really good, smooth and comfortable.
Had one piece of toast w/ pb and one banana 1.5 hours before and a cereal bar immediately before. Energy levels felt good.
Wednesday Apr 25, 2018 #
7 AM
Running (Trail) 39:00 [1] 4.1 mi (9:31 / mi) +300m 7:45 / mi
Legs felt good, comfortable on the uphill. Tried some of the cues that Chris gave me yesterday, they would probably be more noticeable on flatter ground.
Decided to split today's run becasue of time constraints.
Fasted.
Decided to split today's run becasue of time constraints.
Fasted.
6 PM
Running (Trail) 48:00 [1] 4.8 mi (10:00 / mi) +300m 8:22 / mi
Felt good on the first half.
Peroneus gave me a bit of trouble on the second half of the run. Technical, muddy ground didn't help.
Peroneus gave me a bit of trouble on the second half of the run. Technical, muddy ground didn't help.
Tuesday Apr 24, 2018 #
7 AM
Running (Trail) 1:14:00 [1] 8.6 mi (8:36 / mi)
60' Easy + 6 strides
Legs felt much better than yesterday, quads felt slightly tired if my pace crept up. First stride felt a bit tight but the rest were good.
Legs felt much better than yesterday, quads felt slightly tired if my pace crept up. First stride felt a bit tight but the rest were good.
Monday Apr 23, 2018 #
7 AM
Running (Road) 1:00:00 [1] 6.7 mi (8:57 / mi)
Tired legs (quads & glutes), reflected in pace. Legs felt the same throughout.
Didn't sleep the best but felt refreshed when I woke up.
Fasted.
Didn't sleep the best but felt refreshed when I woke up.
Fasted.
7 PM
Note
Prehab routine.
Sunday Apr 22, 2018 #
7 AM
Running (Trail) 2:25:00 [4] 12.8 mi (11:20 / mi) +1250m 8:41 / mi
Specific endurance CDR
Felt surprisingly good to start considering yesterday’s race. Ran decently on the climbs, breathing was fairly hard but controlled.
Started bonking at 90’ and the last two climbs were tough but I managed to keep up a steady pace.
The last 20’ were pretty hellish, even trying to run easy downhill was a real struggle.
Felt quite dizzy/unsteady at the end and when I finished. Picked up very quickly after eating something.
Felt surprisingly good to start considering yesterday’s race. Ran decently on the climbs, breathing was fairly hard but controlled.
Started bonking at 90’ and the last two climbs were tough but I managed to keep up a steady pace.
The last 20’ were pretty hellish, even trying to run easy downhill was a real struggle.
Felt quite dizzy/unsteady at the end and when I finished. Picked up very quickly after eating something.