Training Log Archive: jyellsIn the 7 days ending May 4, 2019:
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Saturday May 4, 2019 #
Mountain 3:00:00 [3] 23.24 km (7:45 / km) +1665m 5:42 / km
slept:8.0 shoes: Walsh PB
3hrs Specific Endurance
Headed up to the end of Glen Nevis in the morning for a loop of the Ring Steall. Quite a rough route, not too dissimilar to Jura. Only ever walked the route before so was interested to see what time I could do giving it a good blast. Thought perhaps 2.30 might be doable in good conditions.
Pushed on at close to race pace for the climbs and took the descents pretty steady. A cold morning but I was still a bit surprised to find a light dusting on fresh snow on the tops when I hit the first summit. Pretty windy up top too. The route follows a short rocky ridge from this first Munro - took this quite cautiously with a few ice patches about but after this the snow wasn't an issue at all. Felt like I was able to keep a decent effort level going for the duration. Completed the loop in 2.27, a bit quicker than I was expecting, then continued the run on the trails down in the glen to make up to 3 hrs.
Fuelling was good again; a mixture of gels and flapjack at regular intervals. Total intake approx 900 kcal. Carried 500ml of water and consumed most of this. Energy levels feeling high throughout.
Caught up with Stu later in the afternoon for a bit of easy scrambling.
Headed up to the end of Glen Nevis in the morning for a loop of the Ring Steall. Quite a rough route, not too dissimilar to Jura. Only ever walked the route before so was interested to see what time I could do giving it a good blast. Thought perhaps 2.30 might be doable in good conditions.
Pushed on at close to race pace for the climbs and took the descents pretty steady. A cold morning but I was still a bit surprised to find a light dusting on fresh snow on the tops when I hit the first summit. Pretty windy up top too. The route follows a short rocky ridge from this first Munro - took this quite cautiously with a few ice patches about but after this the snow wasn't an issue at all. Felt like I was able to keep a decent effort level going for the duration. Completed the loop in 2.27, a bit quicker than I was expecting, then continued the run on the trails down in the glen to make up to 3 hrs.
Fuelling was good again; a mixture of gels and flapjack at regular intervals. Total intake approx 900 kcal. Carried 500ml of water and consumed most of this. Energy levels feeling high throughout.
Caught up with Stu later in the afternoon for a bit of easy scrambling.
Friday May 3, 2019 #
Cycling 1:20:00 [3]
slept:9.0
80' Turbo
Weather was being a bit temperamental so Watt bike it was. Easy spinning for first 5' as the legs warmed up before getting into a moderate effort level for the rest. Legs felt good for a spin out.
Avg. Watt 153
Weather was being a bit temperamental so Watt bike it was. Easy spinning for first 5' as the legs warmed up before getting into a moderate effort level for the rest. Legs felt good for a spin out.
Avg. Watt 153
Thursday May 2, 2019 #
Road/Trail mix 1:00:00 [2] 12.0 km (5:00 / km) +135m 4:44 / km
shoes: Adidas UltraBoost
60' Easy + Strideouts
Nice and easy, a mixture of road and trail from the house. Legs were still feeling a bit of Wednesday's tri circuits but otherwise all good. 6 x strideouts on the way back
Nice and easy, a mixture of road and trail from the house. Legs were still feeling a bit of Wednesday's tri circuits but otherwise all good. 6 x strideouts on the way back
S+C 35:00 [1]
Wednesday May 1, 2019 #
Road/Trail mix 1:23:00 [3] 17.0 km (4:53 / km) +621m 4:08 / km
slept:7.0 shoes: Adidas UltraBoost
20’ Easy + 3x Tri circuit + 20’ Easy
Late finish at work but managed to get the session done before dark. Used the same section of trail as usual for the circuits. Easy on the road from the house plus some leg swings/ lunges before getting into it.
Thought the session maybe a struggle after the legs were feeling a touch heavy yesterday but actually felt good, even on the climbing. All 3 felt fairly consistent; if anything the last one actually felt the best.
The biggest struggle was switching from the descending to climbing again - this is probably were the legs felt the worst , but soon got back into the rhythm each time. Good session overall.
Late finish at work but managed to get the session done before dark. Used the same section of trail as usual for the circuits. Easy on the road from the house plus some leg swings/ lunges before getting into it.
Thought the session maybe a struggle after the legs were feeling a touch heavy yesterday but actually felt good, even on the climbing. All 3 felt fairly consistent; if anything the last one actually felt the best.
The biggest struggle was switching from the descending to climbing again - this is probably were the legs felt the worst , but soon got back into the rhythm each time. Good session overall.
Tuesday Apr 30, 2019 #
Road/Trail mix 1:04:00 [2] 12.5 km (5:07 / km) +248m 4:39 / km
slept:7.0 shoes: Adidas UltraBoost
60' Easy + 6 x hill sprints
Easy evening run from the house. A small bit on the road but mostly on some undulating trail. Legs feeling a touch heavy on the small climbs, perhaps went a bit hard on the bike yesterday. Felt better in the second half though after getting the legs turning over faster on the hill sprints. Did 6 of these on the trail which felt good.
Easy evening run from the house. A small bit on the road but mostly on some undulating trail. Legs feeling a touch heavy on the small climbs, perhaps went a bit hard on the bike yesterday. Felt better in the second half though after getting the legs turning over faster on the hill sprints. Did 6 of these on the trail which felt good.
Monday Apr 29, 2019 #
Cycling 2:01:00 [2]
slept:8.0
2hrs Road bike, 51km/ 524m
Sunny evening in Lochaber making for a cracking night to be out on the bike.
Rode from the house after work keeping to a moderate effort level. Quads both feeling a bit sore from yesterdays run but no other issues.
Sunny evening in Lochaber making for a cracking night to be out on the bike.
Rode from the house after work keeping to a moderate effort level. Quads both feeling a bit sore from yesterdays run but no other issues.
S+C 35:00 [1]
Sunday Apr 28, 2019 #
Mountain 2:59:17 [3] 23.45 km (7:39 / km) +2028m 5:20 / km
slept:9.0 shoes: Walsh PB
3hrs Specific Endurance
Really good run in the hills. Took in a loop of 2 Munros at the end of Glen Nevis, Mullach nan Coirean and Stob Ban. I've done these hills a few times in the past so no need to worry about navigation and I was able to get the head down and concentrate on the running. Pushed pretty hard for the duration, running the majority of the climbing with a little hands on knees hiking. Took the descents relatively steady to avoid battering the quads anymore than i had to.
Completed the loop quicker than I was expecting so i took in another climb of Mullach nan Coirean to make up the time and elevation. Took a slightly different line up this time over some much rougher pathless terrain so most of this second climb was hands on knees hiking, still pushing on though.
Perhaps slightly overdid the elevation; watch says 1900m, strava says just over 2000m.
Fuelling went very well. Took your advice on board and made a real effort to fuel properly. I took on a gel every 20 mins for the 3 hrs, plus a few shot bloks. So total consumption was about 800 kcal. Liquid wise I carried 500ml of water which I consumed all of, plus some gulps of water a a river crossing - delicious! Felt a big difference to last weekends SE; energy levels feeling pretty high throughout. Nice confidence booster for Jura.
Really good run in the hills. Took in a loop of 2 Munros at the end of Glen Nevis, Mullach nan Coirean and Stob Ban. I've done these hills a few times in the past so no need to worry about navigation and I was able to get the head down and concentrate on the running. Pushed pretty hard for the duration, running the majority of the climbing with a little hands on knees hiking. Took the descents relatively steady to avoid battering the quads anymore than i had to.
Completed the loop quicker than I was expecting so i took in another climb of Mullach nan Coirean to make up the time and elevation. Took a slightly different line up this time over some much rougher pathless terrain so most of this second climb was hands on knees hiking, still pushing on though.
Perhaps slightly overdid the elevation; watch says 1900m, strava says just over 2000m.
Fuelling went very well. Took your advice on board and made a real effort to fuel properly. I took on a gel every 20 mins for the 3 hrs, plus a few shot bloks. So total consumption was about 800 kcal. Liquid wise I carried 500ml of water which I consumed all of, plus some gulps of water a a river crossing - delicious! Felt a big difference to last weekends SE; energy levels feeling pretty high throughout. Nice confidence booster for Jura.