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Training Log Archive: jyells

In the 7 days ending Feb 13:

activity # timemileskm+m
  Road/Trail mix5 6:19:24 49.75(7:38) 80.06(4:44) 1027
  Trail2 3:51:21 28.6(8:05) 46.02(5:02) 758
  S+C2 1:20:00
  Total7 11:30:45 78.34 126.08 1785

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Saturday Feb 13 #

Trail 2:42:22 [1] 33.02 km (4:55 / km) +286m 4:43 / km
shoes: Scott Supertrac RC

Easy 2hrs 40

With weather not looking quite so good tomorrow I decided to make the most of some good conditions and get Sundays longer run in today instead.
Ran with a friend from Fort Augustus; surprising how much better conditions are just slightly further south with no low lying snow or ice at all. Headed out along the canal then a loop on the trails around Loch Oich before back along the canal to finish. Very flat all in all and nice easy pace but still starting to feeling quite tired towards the end. Will run the 80’ easy tomorrow

Friday Feb 12 #

Trail 1:08:59 [3] 13.0 km (5:18 / km) +472m 4:29 / km
shoes: Salomon S-Lab Amphib

Easy + 3 x 7' hill reps + easy

20' uphill tempo was on the plan but the amount of snow around didn't allow. Everywhere with any elevation just now is thick with snow.

So climbed until the conditions underfoot became unrunnable (about 7 mins), easy back down and then 2 more of the same. Seemed the best alternative given the conditions.

Used a track which climbs up to a wind farm on top of the hill. A covering of snow right from the off but it had been compacted down by a tractor which helped somewhat. Still, climbing speed certainly felt hindered by the conditions.
Should be quite a good hill for long reps / uphill tempos once the snow melts

A touch of tightness in both calves but otherwise feeling okay

Thursday Feb 11 #

Road/Trail mix 1:02:50 [2] 13.04 km (4:49 / km) +28m 4:46 / km
shoes: Salomon S-Lab Amphib

60' easy w/ diagonals

Easy trot out to the canal before 8 x diagonals at halfway. Football pitch was in use so did some make shift diagonals on the adjacent field. They felt a bit short if anything without the marked out pitch to follow but good to get the legs turning over a bit faster

Wednesday Feb 10 #

Road/Trail mix 54:51 [3] 14.45 km (3:48 / km) +79m 3:42 / km
shoes: Salomon S-Lab Amphib

50’ moderate + strides
More sub zero temps here so took a bit longer to fully warm up. There’s been more snow today but found a route that was largely clear, just meant having to stick mostly to the roads. At times the pace was starting to creep up and had to make a conscious effort to ease off but on the whole felt controlled.

S+C (C+P) 40:00 [1]

2 sets
Side plank knee to chest
Single leg bridges - weighted 10kg
Side dips
Swiss ball crunch twist
Dead bugs
Swiss ball Hamstring curls
One leg ball squat

Tuesday Feb 9 #

Road/Trail mix 54:33 [1] 10.41 km (5:14 / km) +179m 4:50 / km
shoes: Salomon S-Lab Amphib

50' easy + 6 x hill sprints
Another cold cold night. Some lethal ice about on the trails so dropped down onto the road for the hill sprints and everything else after halfway. Hill sprints were good, enjoyed these.

Monday Feb 8 #

Road/Trail mix 54:29 [1] 11.01 km (4:57 / km) +143m 4:39 / km
shoes: Scott Supertrac RC

50’ + strides
Easy run from the door, out over the kessock bridge and onto some trail. A bit of tightness in the left hip so strides didn’t feel overly smooth. Gave it a good stretch out after

Sunday Feb 7 #

Road/Trail mix 2:32:41 [1] 31.15 km (4:54 / km) +598m 4:28 / km
shoes: Scott Supertrac RC

2hrs 30 easy

Felt quite good for this. Ran from the door taking in a couple of small lumps around Inverness. Largely snow free underfoot, just a couple of stretches higher up which were a touch icy. Didn't eat or drink anything during the run but feeling a bit peckish by the end

S+C (Strength ) 40:00 [1]

2 sets
Goblet Squats
Split Squat
Single Leg RDL
Reverse Lunge
Offset Lunge

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