Training Log Archive: PedsIn the 7 days ending Feb 19:
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Sunday Feb 19 #
6 AM
Note
rhr:54
hrv:8.4
9 AM
Running 2:01:44 17.42 km (6:59 / km) +526m 6:04 / km
ahr:138 max:153
Long one, mostly in terrain. Planned myself a few controls on the far end of Langfield common last night, to make this more interesting. Took my 2017 map of Bigland too to keep me occupied on the way there and back, but when I put this away after half an hour I realised I'd forgotten the Langfield map. Felt quite gutted for about 10s and then thought I could just about remember what I'd put the controls on so gave it a go anyway, purely map memory and no compass. The force was with me until the last one (I wasn't sure if I'd hit the re-entrant so carried on a bit and then got disorientated).
L achilles felt pretty tight for the whole thing which was quite unnerving, but it stayed about the same level the whole way. Bar at 50mins, gel at 80.
L achilles felt pretty tight for the whole thing which was quite unnerving, but it stayed about the same level the whole way. Bar at 50mins, gel at 80.
4 PM
Note
Walked to and from St John's. Met the legend that is Barry Boon!
Saturday Feb 18 #
6 AM
Note
rhr:54
hrv:8.3
11 AM
Running 1:00:01 11.24 km (5:20 / km) +128m 5:03 / km
ahr:126 max:138
Canal, Hebden direction. Felt quite tired and spacey, but perked up by saying hello to the many people out and about (happy valley tourism?). Not going that slowly really either, low HR for faster pace than most recent canal plods. Also best of luck to everyone at POM, will be following with interest.
5 PM
S+C 35:00 [0]
Legs and 2 sets of 45/15. Whilst watching the first half of Newcastle v Liverpool, sorry state of affairs.
Friday Feb 17 #
6 AM
Note
rhr:54
hrv:8.4
10 AM
Running 1:00:01 7.01 km (8:33 / km) +485m 6:22 / km
ahr:144 max:173
15 wu/d
30 mins doing 4 steep hill reps up Whams, in terrain, about 250-300m with 90m climb, so about 30%-35% and that's including a flatter top section, so majority of the climb's nearer 40%, and tried to avoid walking. I generally feel like steep uphills are my weakness in orienteering so am going to try get a few of these in before the JK long. Quite slippy oak woodland so nice and relevant. Felt the L quad starting to pop slightly on the 3rd descent (was running them fast ish, up in 4.5mins and down in 2.5mins) so after the 4th climb I just did the last 5 mins of effort continuing upwards but more gradual.
30 mins doing 4 steep hill reps up Whams, in terrain, about 250-300m with 90m climb, so about 30%-35% and that's including a flatter top section, so majority of the climb's nearer 40%, and tried to avoid walking. I generally feel like steep uphills are my weakness in orienteering so am going to try get a few of these in before the JK long. Quite slippy oak woodland so nice and relevant. Felt the L quad starting to pop slightly on the 3rd descent (was running them fast ish, up in 4.5mins and down in 2.5mins) so after the 4th climb I just did the last 5 mins of effort continuing upwards but more gradual.
5 PM
Running 37:01 5.35 km (6:55 / km) +156m 6:02 / km
ahr:124 max:139
Jog out past Jumps and back. I imagine 100m climb in the first 800m of a little recovery dub like this is probably not optimal, but I always feel better finishing downhill than having to plod up the track. Anyway, a lovely peaceful run in the fading light, just about ok in road shoes and no torch.
Thursday Feb 16 #
7 AM
Note
rhr:56
hrv:8.0
8 AM
Running 1:01:02 10.98 km (5:34 / km) +97m 5:19 / km
ahr:126 max:137
Thought I might have scheduled my first "session" for today but checked the plan and I'd put it tomorrow. Thankful for another easy day, still felt a bit tired and ploddy. Patrice Evra on a podcast.
5 PM
Running 30:11 3.41 km (8:52 / km) +173m 7:04 / km
ahr:124 max:148
Little double on the little paths in Whams, and 5 x ~9s hill sprints on a steep-ish grassy hill.
Wednesday Feb 15 #
7 AM
Note
rhr:57
hrv:8.1
8 AM
Running 12:38 2.21 km (5:43 / km)
ahr:122 max:149
Down to the station. I've bumped my HR zones down a couple of beats as they've been the same for a few years. Boundaries now 130/147/163/175 with an estimated max of 185, which is what I hit during Braids 2019.
9 AM
Note
6 hours mapping in Tod, hopefully the last visit.
4 PM
Running 51:36 8.43 km (6:07 / km) +224m 5:24 / km
ahr:130 max:143
Back from Tod via Swillington Ln and Jumps. Quite tired and ploddy. Surprised how quick this route was, thought it might have been longer.
Tuesday Feb 14 #
7 AM
Note
rhr:55
hrv:7.6
11 AM
Running 45:37 7.89 km (5:47 / km) +194m 5:09 / km
ahr:128 max:140
Pinnacle Ln loop in some lovely sunshine, t shirt and shorts. Headache a little stronger than average and legs a little tired, but felt pretty spritely anyway because of the weather.
6 PM
S+C 35:00 [0]
Full legs and 2 sets of core, back at 45/15. Had Definitely Maybe on, appropriate for my S+C discipline this winter.
Monday Feb 13 #
7 AM
Note
rhr:56
hrv:8.6
11 AM
Running 2:00:03 18.41 km (6:31 / km) +499m 5:45 / km
ahr:130 max:146
Long easy jog up to Manshead via Cragg trails both ways (including a new one!). Two podcasts, one with Thupten Jinpa, which was excellent, and one with Dana Gioia, which was also interesting but some of the high art and culture stuff was a bit over my head. Calves a bit tight and tired, and L shin niggling a bit but just need to get back on top of prehab for that. Head pretty good, didn't feel bonky at all, maybe helped by a bar at 50mins and a gel at 80. Sunshine came out for the second half and was down to a t shirt by the end, lovely.