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Training Log Archive: jyells

In the 7 days ending Feb 16:

activity # timemileskm+m
  Cycling 2 4:00:00 40.39 65.0 393
  Road2 2:21:59 15.41(9:13) 24.8(5:44) 317
  Trail1 1:11:00 8.7(8:10) 14.0(5:04) 376
  Road/Trail mix1 50:00 5.97(8:23) 9.6(5:13) 102
  S+C2 40:00
  Trail/ Mountain mix 1 25:51 3.14(8:14) 5.05(5:07) 272
  Total7 9:28:50 73.6 118.45 1460
averages - sleep:7.4

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Saturday Feb 16 #

Cycling (Road bike ) 3:00:00 [2] 65.0 km (2:46 / km) +393m 2:41 / km
slept:7.0

Cracking cycle with Rob out along the north coast from Thurso to John O' Groats and back. Easy spinning for the most part. First time back at John o groats since our big Lands end - JOG cycle tour 8 and half years ago!

Friday Feb 15 #

Trail (FHC) 1:11:00 [3] 14.0 km (5:04 / km) +376m 4:28 / km
slept:7.0 shoes: Scott Kinabalu

Easy + 3xFHC + Easy

Legs felt pretty well recovered from previous FHCs. Stopped in Invergarry enroute up north for the weekend and found a much better hill than last time.
The hill was actually bang on perfect in length for the session, reaching the top were it began to flatten out at the end of the circuit.
Legs feeling it by final circuit but all 3 very similar in terms of distance covered.

Thursday Feb 14 #

Road/Trail mix (Easy + Strides ) 50:00 [1] 9.6 km (5:12 / km) +102m 4:57 / km
slept:8.0

Easy post work run with strideouts. Both hamstrings feeling a bit tight, particularly the left. Some tiredness in the legs from yesterdays session but on the whole feeling good.

S+C 20:00 [3]

Glute Bridges
Side plank knee to chest
Runners touch
Hamstring curls
Mountain climbers
Foam rolling

Kept this fairly basic having switched the FHC session to tomorrow.

Wednesday Feb 13 #

Road (FHC) 1:21:59 [3] 15.41 km (5:19 / km) +260m 4:54 / km
slept:7.5 shoes: Scott Kinabalu

Easy + FHC x2 + Easy

Enjoyed this more than I thought I would! Slightly extended warm up with some stretching and a stride out before getting into the FHCs.

Did the session on a quiet hill in town. In hindsight not the best hill though. Not quite long enough so had to jog down a bit to get the final 80" effort in. Still felt like a very good workout with the legs pretty heavy afterwards on the jog back to the house. I can see 5 sets of this being a challenge!
Got a better hill in mind for the next session.

Tuesday Feb 12 #

Road 1:00:00 [2] 9.39 km (6:23 / km) +57m 6:12 / km
slept:7.5 shoes: Scott Kinabalu

60' Easy + Hill Sprints

Nice easy run through the town with Richard, hearing all about Carnethy.
Did the hill sprints halfway through the run; found a good hill which allowed for a rolling start before an all out effort. Good recovery between each one. Really enjoyed these. Was feeling good so ended up doing one extra (5 total).

Left quad feeling a bit knotted - hope some rolling will help this. No other issues.

Monday Feb 11 #

Cycling (WATT bike) 1:00:00 [1]
slept:7.0

60' easy spinning on the Watt bike. Power meter on bike not working so was done totally by perception.

Some tightness in left quad/ hamstring after yesterday but legs feel better for a spin.

S+C 20:00 [3]

Late finish at work and not much time after the cycle so S+C was kept fairly basic today

3 sets of the following
Mountain climbers to fatigue
Hamstring curls x 20
1 leg ball squats x 15

Sunday Feb 10 #

Trail/ Mountain mix race 25:51 [5] 5.05 km (5:07 / km) +272m 4:02 / km
slept:7.5 shoes: Walsh PB

Winter League - Ben Lora. 1st, 25:51

Great to be hill racing again - first real race up a hill since Scafell skyrace last July?!?
Out and back race starting and finishing on the forest trails with a good section of boggy open hill in the middle up to the trig point of Ben Lora.

Legs were feeling pretty lethargic and heavy for the whole climb - just the last few days training still in the legs. Started off in behind Stu for first section on the trail, he opened at gap but kept him in sight. Pulled level on a rougher hands and knees section before opening up a slight gap myself. Reached the summit first with Stu not more than about 15 secs behind.

Took the rough boggy descent section a bit cautiously before increasing the gap a bit more once back on the trails.
Very happy with the race, especially on tired legs. 25:51 - apparently 4th fastest on the all time list.

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