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Training Log Archive: jyells

In the 7 days ending Mar 27:

activity # timemileskm+m
  Trail3 3:48:08 31.66(7:12) 50.95(4:29) 1185
  Road/Trail mix3 3:33:36 25.53(8:22) 41.08(5:12) 747
  Mountain 1 2:15:32 15.08(8:59) 24.27(5:35) 1005
  S+C3 1:55:00
  Total7 11:32:16 72.27 116.3 2937

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Saturday Mar 27 #

Trail 1:46:57 [3] 23.56 km (4:32 / km) +655m 3:59 / km
shoes: Salomon S-Lab Amphib

4 x one mile hill reps

Same trail as last week, approx 100m of climb per rep. Was nice to find there was still something in the legs for a 4th rep. On the whole the reps felt more consistent than the last couple of weeks but difficult to compare them as conditions were very blustery today. Felt like i was fighting a headwind at the start of each rep. Easy jog down between each.

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

2 sets
Goblet Squats 10kg
Split Squat 10kg
Single Leg RDLs 10kg
Reverse Lunge 10kg
Offset Lunge 10kg

Friday Mar 26 #

Trail 1:00:23 [2] 15.37 km (3:56 / km) +7m 3:55 / km
shoes: Hoka Carbon X 2

60’ moderate

Ended up sticking to the original plan and caught up with a friend in Fort Augustus this afternoon for the moderate. Ran 5’ easy initially before starting the watch and getting into it. Out and back along the canal; bit of a headwind on way out and slight tailwind coming back. Felt controlled and breathing very comfortable

Thursday Mar 25 #

Road/Trail mix 1:21:00 [1] 14.25 km (5:41 / km) +325m 5:06 / km
shoes: Scott Supertrac RC

Easy run with a friend. From the house and onto some nice muddy singletrack trails in the woods. All fine, just slightly longer than planned. Strides to finish

Wednesday Mar 24 #

Trail 1:00:48 [3] 12.02 km (5:03 / km) +523m 4:09 / km
shoes: Salomon S-Lab Amphib

20’ easy + 20’ uphill tempo + easy back down

Easy along the river initially which provided a bit of shelter from the rain. Weather not great so used the little wyvis trail for the tempo which doesn’t seem to get the wind quite as bad as the Ben wyvis path I used for the session last week.
A fairly gradual climb initially before getting steeper as you get higher up the hill. Found that ‘comfortably hard’ feeling and stuck with it. Could feel the legs tiring in the second half but good run.

S+C 35:00 [1]

2 sets
Side plank knee to chest
Single leg bridges
Side dips
Swiss ball crunch twist
Dead bugs with ball
Swiss ball Hamstring curls
One leg ball squats

Tuesday Mar 23 #

Road/Trail mix 1:06:12 [1] 13.36 km (4:57 / km) +226m 4:34 / km
shoes: Hoka Carbon X 2

60’ easy + hill sprints

Out to the usual hill for 6 sprints at halfway. Didn’t feel quite as explosive on these as the last couple of weeks but always feel better after doing them. Half went over my right ankle on the run back; felt sore at the time but it’s feeling totally fine walking around tonight so can’t have done much damage

Monday Mar 22 #

Road/Trail mix 1:06:24 [1] 13.47 km (4:56 / km) +196m 4:36 / km
shoes: Hoka Carbon X 2

60’ easy + strides

Run from the house so a bit on the road initially before getting onto some trails in the woods. Some slight soreness in the glutes but probably just from yesterday’s S+C I imagine. Otherwise moving along fine. Strides to finish

Sunday Mar 21 #

Mountain 2:15:32 [3] 24.27 km (5:35 / km) +1005m 4:38 / km
shoes: Salomon S-Lab Amphib

2hrs SE - no fuelling

Headed west to Strathconon where theres least snow on the hills. Good run in an area I haven't spent much time before. A mix of decent runnable trail to start and finish, some more techy singletrack stuff on an old stalkers path, plus a bit of rougher pathless terrain in the middle which slowed things down a bit. Legs feeling heavy on the climbing but otherwise moving along okay. Quite warm and forgot to take a soft flask for water so had a few gulps out of the river mid run; otherwise nothing taken on in terms of fuelling.
Not quite as much elevation gain as I thought; my watch doesn't seem to be the most accurate with elevation these days so I've taken it off strava instead.

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

2 sets
Goblet Squats x 10 10kg
Split Squat x 8 10kg
Single Leg RDLs x 8 10kg
Reverse Lunge x 8 10kg
Offset Lunge x 8 10kg

*Think I might need to look out for some heavier weights to progress the squats and lunges

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