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Training Log Archive: jyells

In the 7 days ending Mar 30:

activity # timemileskm+m
  Road/Trail mix4 4:36:00 35.54(7:46) 57.2(4:50) 796
  Trail/ Mountain mix 1 2:30:00 15.6(9:37) 25.1(5:59) 1221
  Cycling 2 2:00:00
  S+C2 55:00
  Total7 10:01:00 51.14 82.3 2017
averages - sleep:7.6

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Saturday Mar 30 #

Road/Trail mix (Fartlek) 1:15:00 [3] 17.1 km (4:23 / km) +29m 4:21 / km
slept:9.0 shoes: Scott Kinabalu

20’ easy + Fartlek: 60x 30” strideouts + 5’ easy + 6x2’ hard / 2’30” easy + 20’ easy

Good nights sleep and felt like I was running with more energy than most of my runs this week.
Used the canal path again. Enjoyed the session and felt like I was able to push hard on the 2’ s (did these off perception at approx 10k pace) with the easy running in between allowing decent recovery. Looking back I think I ran the 2’s faster as I progressed through the set of 6. Perhaps started off a bit conservatively. Good session though and legs feeling it after... Tomorrow will be fun!

Friday Mar 29 #

Road/Trail mix 1:00:00 [2] 12.1 km (4:58 / km) +21m 4:55 / km
slept:7.0 shoes: Scott Kinabalu

60’ easy + strides
Didn’t finish work until 7 so was late by the time I got out. Glad to still get though and was quite refreshing in the light rain.
Out and back along the canal from the front door, including 6x strides to finish.

Thursday Mar 28 #

Cycling (Watt bike ) 1:00:00 [3]
slept:7.0

Pretty knackered after a day on the chainsaw at work. Came home and slept for an hour before getting on the bike. 1hr easy spinning on the watt bike. Avg watt 131.

Kept the S+C fairly basic tonight due to time. 3 sets of:
Hamstring curls
Glute bridges
1 leg ball squats

S+C 20:00 [3]

Wednesday Mar 27 #

Road/Trail mix 1:21:00 [3] 16.2 km (5:00 / km) +560m 4:16 / km
slept:7.0 shoes: Scott Kinabalu

20’ easy + 3x Triangular circuits + 20’ easy

A long day and late finish at work meant I was feeling a bit tired going into this, but better post warm up. I used the same section of trail as last weeks session and did the circuits in the same way - pushed hard for 1km uphill and continued the effort into 500m of flatter trail. I descended back the same way, still pushing but not quite race pace. Quite enjoyed the descending - allowed for some partial recovery before going again!
It was a lot less windy that last week which helped. The last circuit felt a bit slower than the first, perhaps pushed a bit too hard for the first one. Good workout though.

Tuesday Mar 26 #

7 PM

Road/Trail mix (Easy + Diagonals) 1:00:00 [2] 11.8 km (5:05 / km) +186m 4:43 / km
slept:6.5 shoes: Scott Kinabalu

60 easy + diagonals on the football pitch. First 25 mins was done on the trails before head torch died just as I finished the diagonals... so did the final easy section on the roads to make use of the street lights. Diagonals felt good. Gave the hamstrings a good stretch out after - the tightness I felt yesterday has reduced a lot.

Monday Mar 25 #

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

Late finish at work so too dark to get out on the road bike. 60 mins easy spinning on the Watt bike instead. Avg Watt 125.
Still a bit of tightness in hamstrings but glutes feeling better. Did some stretching/ rolling along with usual S+C.
Will try and get a massage before end of the week.

S+C 35:00 [3]

Sunday Mar 24 #

Trail/ Mountain mix (SE) 2:30:00 [3] 25.1 km (5:59 / km) +1221m 4:48 / km
slept:9.0 shoes: Salomon S-Lab Speed

Specific Endurance

This was supposed to only be 2hrs but unintentionally ended up doing an extra 30 mins... (explained below)
Legs feeling a bit sore from yesterday, notably in the hamstrings (bit tight) and left glute. The run consisted of 2 big climbs on some rough technical trail with some undulating forest trails and a bit of boggy heather bashing in between. Ran the first climb with Richard and Hugh, taking it fairly steady as the legs loosened up. They then left me to it and I ran the rest solo, pushing harder on the 2nd big climb, whilst keeping a good steady pace on the undulating trails. Took on a gel after about an hour but that was it. Perhaps should have eaten more.
I'd planned to finish the run at the top gondola station on Aonach Mor (top of 2nd big climb) and get the gondola back down after. Reached the top bang on 2hrs only to find the gondola wasn't running today... rookie error. So had an easy jog back down the mountain to finish instead which added on the extra time. All the climbing was done in the first 2 hours.
Minus the tight hammys and sore glute, legs were generally feeling not too bad all things considered.

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