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Training Log Archive: jyells

In the 7 days ending Mar 23:

activity # timemileskm+m
  Road/Trail mix3 2:26:33 16.75(8:45) 26.96(5:26) 590
  Trail2 2:06:00 16.22(7:46) 26.1(4:50) 614
  S+C2 1:10:00
  Mountain 1 1:07:33 8.76(7:43) 14.1(4:47) 618
  Total6 6:50:06 41.73 67.16 1822
averages - sleep:7.9

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Saturday Mar 23 #

Mountain race 1:07:33 [5] 14.1 km (4:47 / km) +618m 3:56 / km
slept:9.0 shoes: Walsh PB

Cioch Mhor hill race, 1:07:33

Pre race consisted of approx 15 min warm up jog to check out the first part of the race route followed by a few drills.

Having never ran this race before the route was totally new to me. I sat in with Ally, Robbie and Richard in the front pack all the way up the first climb feeling quite comfortable. Felt a bit like running into the unknown so was reluctant to try and pull away, especially when the others had all raced here before and knew the route. We stuck together in the 4 for the whole descent off the first hill, down to the river crossing, across some rough tussocky terrain before hitting the landrover track. From here you could see the summit of the turnaround point and I picked up the pace a touch, opening a gap between myself and the others.
Feeling good at this point until a small stitch came on... slowed the pace, concentrated on my breathing and it had passed by the time I hit the summit. Only problem was Richard had reeled me back in and was right on my tail!
Took on a gel as i approached the summit, put my foot down and gave it full beans descending the landrover track, opening up a descent gap. Ran hard right back to the finish, taking the win with about 2 mins to spare. Happy days!

Friday Mar 22 #

Trail (Moderate) 1:01:00 [3] 14.0 km (4:21 / km) +28m 4:19 / km
slept:9.0 shoes: Scott Kinabalu

60’ Moderate
Out and back along the canal towpath. Waited until the afternoon for the worst of the weather to pass but still had some strong winds to contend with...slight tail wind on way out and headwind on way back. Pace slowed a bit on the way back due to the wind but the effort level felt quite consistent. Generally felt like a comfortable and relaxed pace. Felt a bit of tightness in the calves as I approached halfway but didn’t seem to get any worse in second half of the run. Had a good roll/ stretch after.
Cioch Mor tomorrow!

S+C 30:00 [3]

3 sets of each
Glutes bridges
Runners touch
Side plank knee to chest
Hammy curls
Mountain climbers
1 leg ball squats

Thursday Mar 21 #

6 PM

Road/Trail mix (Easy + Strides ) 46:33 [2] 8.96 km (5:12 / km) +78m 4:59 / km
slept:7.5 shoes: Scott Kinabalu

45 easy + strideouts

Some tiredness in the legs from yesterday but once warmed up felt pretty good. 6x strideouts to finish on the flat trail. Both glutes feeling a bit sore but no other issues.

Wednesday Mar 20 #

7 PM

Trail 1:05:00 [3] 12.1 km (5:22 / km) +586m 4:19 / km
slept:7.0 shoes: Scott Kinabalu

20’ easy + 2x Triangular circuit + 20’ easy

A pretty foul evening weather wise so stuck to the trails but even then found it hard to escape the wind. Used the first 20’ easy to scout out a good hill before getting into the session.

Approx 1km climb, followed by a flattish / slightly undulating 500m. Due to the setup of the trail it wasn’t really possible to do this as an inverted triangle so the descent was done as a retrace of the climb. The principle was still there though, running at a tempo pace on the climb (hindered a bit by headwinds) and slightly below race pace on the descent. Went straight into the 2nd circuit making it a continuous effort.
Legs feeling like they’ve had a good work out!

Tuesday Mar 19 #

Road/Trail mix (Easy with Diagonals) 1:00:00 [3] 11.6 km (5:10 / km) +237m 4:42 / km
slept:7.0 shoes: Scott Kinabalu

60’ easy with diagonals
Back to running in rainy lochaber! Feeling quite fresh again after an easy last 2 days. Diagonals on the football pitch felt good and nice to get the legs moving a bit faster again. A couple of areas of slight tightness - quads and hammys. Good stretch after followed by some S+C.

S+C 40:00 [3]

Monday Mar 18 #

Note

Rest day - long day travelling back from Mallorca. Did some foam rolling/ stretching whilst waiting at the airport but legs definitely appreciating the day off.
Back in Fort William and back to work in the morning...

Sunday Mar 17 #

Road/Trail mix 40:00 [1] 6.4 km (6:15 / km) +275m 5:09 / km
shoes: Scott Kinabalu

Easy morning group run through Mancor and a short loop on the trails. Legs felt pretty lethargic, included a few strideouts which woke them up a bit.

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