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Training Log Archive: jyells

In the 7 days ending Apr 6:

activity # timemileskm+m
  Road/Trail mix4 4:49:21 36.77(7:52) 59.18(4:53) 1199
  Trail1 1:24:00 8.7(9:39) 14.0(6:00) 342
  Trail/ Mountain mix 1 1:16:55 11.18(6:53) 18.0(4:16) 724
  S+C2 1:05:00
  Cycling 1 1:00:00
  Total7 9:35:16 56.66 91.18 2265
averages - sleep:7.9

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Saturday Apr 6 #

Road/Trail mix 1:40:00 [3] 21.1 km (4:44 / km) +532m 4:13 / km
slept:8.0 shoes: Adidas UltraBoost

20’ easy + 3x Long Hill reps + 20’ easy

I spent most of the day at the clubs navigation workshop which involved some gentle hill walking and a small amount of easy jogging. Good to resfresh the nav skills. Slept for another hour or so late afternoon then got out for the session in the evening.

I used the same hill for this as the one I had been using for FHCs. A very runnable trail with a steady climb. Each rep was 10 mins long, taking in approx 160m of climb. Pushed hard on all 3 and felt to be moving at a decent pace. Rep 3 felt the hardest effort wise but finished bang on the same spot as rep 2. This was about a metre short of where I reached on rep 1 so all in all fairly consistent I think. Did an easy jog back down the hill between reps. Felt like a good session.
Good to be working on my climbing as this has definitely felt like more of a weakness than my descending in recent races.

Friday Apr 5 #

Trail 1:24:00 [3] 14.0 km (6:00 / km) +342m 5:21 / km
slept:9.0 shoes: Scott Kinabalu

80’ easy + strides

Good to get a decent nights sleep and a day off from work.
Some rare lochaber sunshine was a bonus too.
Easy on the trails at the end of Glen Nevis. The path became quite rocky and technical during last few kms before turning around as the trail started to peter out. A bit of headwind to contend with too. Feeling very comfortable and a nice relaxed pace. Finished with 6x strides on a section of good flat trail.

Thursday Apr 4 #

Road/Trail mix 45:21 [3] 9.0 km (5:02 / km) +21m 4:59 / km
slept:7.0 shoes: Adidas UltraBoost

45’ easy + strides
Got out early in the morning before work as wasn’t going to have time in the evening. The legs soon woke up once I got going, keeping it easy out and back along the canal. 6x strides towards end. Legs feeling Wednesdays circuit session but moving ok considering.

S+C 35:00 [3]

Wednesday Apr 3 #

Road/Trail mix 1:23:00 [3] 16.48 km (5:02 / km) +618m 4:14 / km
slept:8.0 shoes: Scott Kinabalu

20’ easy + 3 Triangular Circuits + 20’ easy

A fairly cold evening with a big dumping of snow on the hills, luckily the lower trails were clear though. Met up with Stu for the session and used the same section of trail as the previous circuit sessions. Easy 20’ from the front door takes you right to the foot of the hill so it’s a handy spot for the session.
Ran the session in exactly the same setup as before: 1km hard uphill, continuing the effort into 500m of flattish trail, before descending back the same way fairly hard but slower than race pace. Again, the descent allowed for an ok recovery. Generally feeling quite good and moving well. Getting some good lactic buildup on the climbs. Good to have the company from Stu too.

Tuesday Apr 2 #

Road/Trail mix 1:01:00 [3] 12.6 km (4:50 / km) +28m 4:47 / km
slept:7.0 shoes: Adidas UltraBoost

60’ Easy + SVs
A fairly wet evening so ran from the house keeping it nice and easy, mainly along the canal. Opted for the SVs as imagined the football pitch in town would be fairly sodden. Did 8x 30” SVs after 20’ with approx 5’ easy between each. These felt good. A small amount of tightness in both calves still lingering from the weekend but no other issues.

Monday Apr 1 #

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

60 mins easy spinning on the watt bike. Avg. watt 129. A few areas of tightness, mainly in and around the calves. Legs generally feeling not too bad though after yesterday.

S+C 30:00 [3]

Note

Sports massage. Mainly worked on lower legs and quads. Particular tightness found in both Peroneous longus muscles - managed to release this a lot during massage.

Sunday Mar 31 #

Trail/ Mountain mix race 1:16:55 [5] 18.0 km (4:16 / km) +724m 3:33 / km
slept:8.0 shoes: Salomon S-lab Sense SG

Deuchary Hill race, 01:16:55

A day for the vest and shorts. Sun was shining and dry underfoot making for some good running conditions.
20’ easy jog plus some leg swings, lunges etc to warmup.

Started off in the front group of 4 along with Andy, James and a Carnethy runner as we headed up a section of road and onto the trail. A short section on flatter trail before getting into the first climb where Andy soon upped the pace and was off like a shot. With Andy soon out of sight it had quickly become a race for 2nd place!
I led the 3 of us up the first climb before opening a slight gap on the other 2. They were still very much in touching distance though. Maintained this gap for the next few miles before James closed it and ran neck and neck with him for a while, both of us pushing the pace and pushing each other on. Hit the next climb up to the summit of Deuchary itself and I started to pull away gaining a gap of a few hundred metres. Took on a gel at the summit and kept this gap all the way back to the finish. Too small a gap to feel comfortable and felt like I was digging quite deep to keep hold of 2nd. Felt a lot stronger than last year but was still pretty surprised to knock such a big chunk off my pb. Finished inside the old course record and about 3 mins off Andy who took the win. A good day.
Did some easy jogging post race to cool down, about 15 mins or so.

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