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Training Log Archive: jyells

In the 7 days ending Mar 9:

activity # timemileskm+m
  Road/Trail mix3 4:17:39 31.13(8:17) 50.1(5:09) 1072
  Trail3 3:14:49 23.04(8:27) 37.08(5:15) 1306
  S+C2 1:10:00
  Cycling 1 1:00:00
  Total7 9:42:28 54.17 87.18 2378
averages - sleep:7.6

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Saturday Mar 9 #

Road/Trail mix (FHC) 1:44:00 [4] 21.0 km (4:57 / km) +497m 4:26 / km
slept:7.0 shoes: Scott Kinabalu

20' Easy + 4 x FHC + 20' Easy

Holiday mode on! After a short easy spin on the mountain bike earlier in the day I met up with Stu for the session in the evening.
20' easy on the road to get out to the trail but the whole session itself was done on trail.
First 3 circuits with Stu and last one solo. Felt stronger than Wednesday's session; despite using the same hill as last time I was managing to finish each circuit slightly higher up than Wednesday. Tired legs by the end but all 4 felt fairly consistent.
Easy run on the road back to the house to finish.

Friday Mar 8 #

Trail (Easy + SVs) 59:49 [2] 10.77 km (5:33 / km) +368m 4:45 / km
slept:8.0 shoes: Scott Kinabalu

Foul weather. Wild, wet and windy!
Continued through the downpour for 60' easy. The football pitch was sodden so opted for speed variations instead on the flat trail. (8x SVs with a few minutes easy between each). The legs have definitely appreciated a couple of days easy running since Wednesday's FHCs!

Thursday Mar 7 #

Road/Trail mix (Easy + Strides ) 52:39 [2] 9.1 km (5:47 / km) +92m 5:30 / km
slept:7.0 shoes: Scott Kinabalu

Easy + Strides

Legs were quite tired - still feeling yesterdays FHCs. A nice easy run down the Glen with Richard and Gav with 6x strides to finish. Strides felt good - the legs felt much more awake after these!

S+C 30:00 [3]

Wednesday Mar 6 #

Road/Trail mix (FHC) 1:41:00 [3] 20.0 km (5:03 / km) +483m 4:30 / km
slept:7.0 shoes: Scott Kinabalu

20' Easy + 4 x FHC + 20' Easy

Pre and post circuit easy running was done on the road, but I did the circuits themselves on the trail. Felt like a good session and i wasn't so rushed for time like last time I did these which helped.

Did the first 2 with Stu which was good to be able to push each other along. Then the last 2 solo with the headtorch out. Certainly feeling the lactic in the legs, particularly by the end of the last circuit.

Tightness in hammy not really noticeable anymore.

Tuesday Mar 5 #

Trail 1:02:00 [2] 10.9 km (5:41 / km) +343m 4:55 / km
slept:7.5 shoes: Salomon S-Lab Speed

Easy run on the trails with 6 x hill sprints at halfway. I did the sprints on a hard packed trail - felt good but perhaps not quite as explosive as when i've done them on the road in the past. I think i'll do these on the road next time.

Glutes feeling a lot better than yesterday. Felt a little tightness in left hammy during the run but better for a stretch afterwards.

Monday Mar 4 #

Cycling (WATT bike) 1:00:00 [1]
slept:8.0

60 mins easy spinning on the Watt bike. Power meter screen wasn't working so unsure of avg. wattage.
Another week or so and hopefully the evenings will be light enough to get on the road bike after work instead.
Both glutes have been a bit sore since waking up this morning. No other issues.

S+C 40:00 [3]

Sunday Mar 3 #

Trail 1:13:00 [4] 15.41 km (4:44 / km) +595m 3:58 / km
slept:9.0 shoes: Walsh PB

Winter League - Figure of 8 race

A good comfortable win! Avoided the worst of the weather, the downpour only really came on just before the end of the race. Kept the jacket on for the first part of the race before stuffing it in the bumbag on the first real climb.

Ran solo from about 500m in to the end. Liam and Javier weren't too far behind until the turn around at the trig point, close enough to keep me on my toes anyway. Extended the gap by a fair bit on the wet and muddy descent from the trig point. I eased off the the pace after that descent and ran very comfortably for the last few kms to the finish. I think the win should be enough for 2nd overall in the winter league behind Es.
Feeling a bit of tighness in the calves post race but no other major issues.

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