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Training Log Archive: MarkW80

In the 7 days ending Sep 27:

activity # timemileskm+ft
  Running5 4:56:19 37.25 59.95 6235
  Strength & Conditioning2 30:00
  Total5 5:26:19 37.25 59.95 6235
averages - sleep:6.8

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Sunday Sep 27 #

10 AM

Running (Trail/Mountain run) 1:45:00 [3] 12.7 mi (8:16 / mi) +2200ft 7:06 / mi
slept:8.0

Legs felt good on wakening this morning.
Had an oat bar and coffee and met up with a few lads from the club at 10.00am.

Plan was to run up onto walla crag and follow the trails down and across to derwentwater and pick the trail path up around the lake.

Ended up running taking the path up onto catbells and down into portinscale, which added elevation and 15 mins more onto the run.

Aerobically it wasnt that taxing apart from the climb up catbells which I walked quite a bit, but the legs didn't feel that bad at the end of the run.
A run at short notice from the club lads, but will remain on flat/slightly undulating runs in future.

A pretty decent weeks training on the whole with regards to elevation and time on the feet.

Saturday Sep 26 #

Strength & Conditioning 15:00 [3]

Stetches and S+C exercises from Duncan

Running (Moderate paced road run) 1:00:00 [3]
slept:8.0

Travelled back home from Stafford today after splitting the journey from Devon.
Had a decent nights sleep and set off at 10am, arrived back home at 1.30pm.

Ran the same route as last weeks 50 minute moderate paced run on the road. A nice day weather wise but quite windy, after doing my drills I set out on pace with the first 1.5m gradually down hill so I was up on pace slightly.

The route was 30 mins out and 30 mind back, headwind for a few miles on the way out but didn't really look at the watch much and went off feel.
Stuck to a steady pace with a perceived exertion of around 7, felt good throughout the run, better than last weeks 50 mins moderate run.

Hamstring was fine until around 6 miles today and slightly tightened then, but the best its felt.
Ran 10 mins further than last weeks moderate run at 6.22s and felt a lot better too at the same effort which was at 6.18s today.

I think I'm starting to feel a difference with the s+c training this week so looking forward to the coming weeks of training.

Finished the run off with stretches and then 7 sets of strides, legs felt very good on the strides, felt sharp and range of movement fine.

S+C exercises an hour later.

Thursday Sep 24 #

Running (Trail/Road run) 1:19 [3] 10.8 mi (7 / mi) +1000ft 7 / mi
slept:3.0

Not a great nights sleep at all due to severe weather in the camper van.

Eat breakfast and headed out before lunch time, weather wasn't great. Just caught a gap in between torrential rain and hail stones but the wind was very strong.

Legs felt quite good taking into account ive ran off road all week and racked a few thousand feet elevation. Slightly tight hamstring still but no different to it usually is, enjoying the off road easy running.

Run was around 6 of perceived exertion, a little stiff afterwards.

Tuesday Sep 22 #

Running (Trail run) 50:00 [3] 5.05 mi (9:54 / mi) +1097ft 8:13 / mi
slept:8.0

Decent nights sleep and woke for 7.30am, had coffee and headed out on the trails around 8.30am.

Legs were bit tired from yesterday's run but not as bad as I thought.
Ran easy for the 50 mins, quite a few long climbs again and although the quads were a little tired on them it was easy aerobically.
Enjoyed running on the trails and never really noticed the hamstring until towards the end of the run where a little tightness came, thoughts are a decent massage may help it.

Back to the van and had a good stretch off and refuelled.

Monday Sep 21 #

Running (Trail run) 1:20:00 [3] 8.7 mi (9:12 / mi) +1938ft 7:36 / mi
slept:7.0

Arrived down to North Devon yesterday afternoon, woke this morning after an unsettled nights sleep in the camper.
Felt fine, had coffee and headed out on the coastal trails.

Skipped breakfast and fasted, turned out to be very hilly terrain with no flat running around really, it was either long ups or long downs.

Really enjoyed the run, kept it to easy running although I could feel the heart rate creeping up on some of the steep climbs but nothing silly.

Despite the elevation gained the hamstring felt the best it has for a couple of months, legs were a little tired after the 80 mins of hills, but hydrated well afterwards and stretched off plenty.

Strength & Conditioning 15:00 [3]

S+C session off Duncan plus stretches.

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