Training Log Archive: jyellsIn the 7 days ending Mar 2, 2019:
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Saturday Mar 2, 2019 #
Road/Trail mix (Easy) 1:20:00 [1] 15.24 km (5:15 / km) +40m 5:11 / km
slept:7.0 shoes: Scott Kinabalu
80' easy out and back along the canal again. Got out early in the dry before the downpour came in later in the day. Some tiredness in the legs from yesterdays fartlek but generally not too bad.
Friday Mar 1, 2019 #
Trail 1:20:00 [3] 18.2 km (4:24 / km) +70m 4:19 / km
slept:6.5 shoes: Scott Kinabalu
Not a great nights sleep but the cold is on its way out and just about back to normal.
Fartlek session after work, out and back along the canal tow path.
20' easy + 10x 2' Hard/2'roll + 20' easy.
Felt like a good session with a fairly smooth transition between hard and easy. Last few 2's felt a bit of a struggle but looking at the pacings afterwards all 10 were fairly consistent.
Will do the 80' easy tomorrow.
Fartlek session after work, out and back along the canal tow path.
20' easy + 10x 2' Hard/2'roll + 20' easy.
Felt like a good session with a fairly smooth transition between hard and easy. Last few 2's felt a bit of a struggle but looking at the pacings afterwards all 10 were fairly consistent.
Will do the 80' easy tomorrow.
S+C 20:00 [3]
Ran out of time for any S+C yesterday so squeezed in a short session today.
3 sets of each
Hamstring curls
Glute bridges
1 leg ball squats
Side planks knee to chest
3 sets of each
Hamstring curls
Glute bridges
1 leg ball squats
Side planks knee to chest
Thursday Feb 28, 2019 #
Trail (Easy + Strides ) 48:42 [1] 6.88 km (7:05 / km) +470m 5:17 / km
slept:7.0 shoes: Salomon S-lab Sense SG
Still feeling a slight cold so kept it easy on the lower trails of the ben path. Added a nice bit of climb in having missed yesterdays hill session.
Finished with 6x strides on the flat trail at the end. Feeling good minus the sore throat.
Finished with 6x strides on the flat trail at the end. Feeling good minus the sore throat.
Wednesday Feb 27, 2019 #
Trail 57:00 [1] 10.6 km (5:23 / km) +117m 5:06 / km
slept:7.0 shoes: Scott Kinabalu
Still feeling the cold a bit so swapped the FHC session for an easy run as suggested. Out and back along the glen with 6x strides on the return. Strides felt good. Will run easy again tomorrow.
Tuesday Feb 26, 2019 #
Road/Trail mix 1:08:00 [2] 13.0 km (5:14 / km) +221m 4:49 / km
slept:7.0 shoes: Scott Kinabalu
Easy + hill sprints
A lingering cold in the system so wasn't feeling 100%, but apart from that the legs felt good. Did 6 x hill sprints on a hard compacted trail halfway through with a jog down between each one. Some added motivation tonight with Jura entry confirmed!
A lingering cold in the system so wasn't feeling 100%, but apart from that the legs felt good. Did 6 x hill sprints on a hard compacted trail halfway through with a jog down between each one. Some added motivation tonight with Jura entry confirmed!
Monday Feb 25, 2019 #
Cycling (WATT bike) 1:00:00 [1]
slept:8.0
60' easy spinning on the Watt bike
Avg. watt 110
Was feeling some slight tightness during the day (calves, hamstrings) but legs are a lot happier for a spin out!
Avg. watt 110
Was feeling some slight tightness during the day (calves, hamstrings) but legs are a lot happier for a spin out!
S+C 40:00 [3]
Sunday Feb 24, 2019 #
Trail 2:17:00 [2] 24.1 km (5:41 / km) +761m 4:55 / km
slept:8.0 shoes: Scott Kinabalu
Easy undulating trails. First 90' with Alfie and Liam taking in a recce of next weekends winter league race, then solo for the rest.
Feeling quite tired towards the end, particularly during last 20'. Some tightness in both calves but nothing major.
Feeling quite tired towards the end, particularly during last 20'. Some tightness in both calves but nothing major.