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Training Log Archive: EvanD

In the 7 days ending May 5:

activity # timemileskm+m
  Running7 11:59:00 76.0(9:28) 122.31(5:53) 4475
  Total7 11:59:00 76.0(9:28) 122.31(5:53) 4475

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Saturday May 5 #

7 AM

Running (Trail) 1:08:00 [1] 7.6 mi (8:57 / mi) +300m 7:58 / mi

Legs felt a bit tired on any uphills but overall good, particularly considering this was only about 12 hours after my long run yesterday.
Did have something ot eat about an hour before .
Six strides at the end all felt good.

Friday May 4 #

4 PM

Running (Trail) 3:00:00 [4] 16.2 mi (11:07 / mi) +1600m 8:30 / mi

3hrs Specific Endurance

Did a route with three ~500m climbs to try and replicate some of the race I have coming up. First 10 minutes of the first climb my left leg felt crap. Made a conscious effort to change my form: short, fast steps, good arm swing, slight forward lean without letting my hips drop and tried to drive my knees forward. I feel like this made a huge difference and I felt really good on the rest of the climbs. I wasn't super speedy on the climbs but my effort was really consistent which I was pleased with and I probably felt the best on the third climb which was nice.

The descents were pretty long and relentless and my left peroneus was giving me some issues with the impact. Didn't feel particularly smooth on the descents.

Took 250kcal 20 minis before and 950kcal during (Maurten + gels) had no problems getting it down. Energy levels felt good throughout.

Achilles felt a bit sore afterwards which i'm putting down to the steepness of the climbs, otherwise legs felt quite good.

Thursday May 3 #

7 AM

Running (Trail) 1:09:00 [1] 8.0 mi (8:37 / mi)

60’ Easy + 6 Hill Sprints

Legs felt quite good. Focused a lot on keeping cadence high and I found myself running faster with no more effort and almost no pain in my peroenus. First hill sprint wasn't great but the rest felt good. Fasted.
6 PM

Note

Strength Routine

Wednesday May 2 #

5 PM

Running (Road) 1:22:00 [3] 12.0 mi (6:50 / mi) +250m 6:25 / mi

Had a sports massage this morning and legs felt fresh and energy good throughout. Took a fair bit to find my rhythm and my left peroneus to loosen up (40') but I felt good overall. Might try a flatter course for my next moderate run to see if that makes it easier to settle into a pace. Cadence ()according to watch) was quite low (170) feel like I need to improve on that.

Tuesday May 1 #

7 AM

Running (Trail) 1:20:00 [1] 8.0 mi (10:00 / mi) +675m 7:55 / mi

Trails were in good condition and legs felt good,. Comfortable running the climbs at an easy effort. Left leg felt a little off but not too bad. Had a cereal bar about an hour before and energy levels felt good.

Monday Apr 30 #

7 AM

Running (Road) 1:00:00 [1] 7.2 mi (8:20 / mi) +150m 7:50 / mi

Feel like I recovered well from yesterday, legs felt good throughout. Some LP pain, settled down after 30'. Fasted.
7 PM

Note

Strength routine. Feel like a good workout, think my technique was better than last time.

Sunday Apr 29 #

9 AM

Running (Trail) 3:00:00 [4] 17.0 mi (10:35 / mi) +1500m 8:19 / mi

Legs felt a little bit tired on the climbs but I managed to keep a decent pace up on all of them. Took in about 1000kcal w/ 1L fluid and felt great, as strong at the end as at the start, much better than I normally do on a run like this. I didn't feel that energy was really a limiting factor to my pace on the climbs.

Left leg felt better today, more balanced and less pain in my peroneus, I was conscious of my form throughout. No hip pain even at the end. No GI distress except the last 10 minutes when I was was desperate for the toilet.

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