Training Log Archive: wstewart88In the 1 days ending Apr 9, 2021:
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Friday Apr 9, 2021 #
10 AM
Specific Endurance 4:10:58 [3] 43.12 km (5:49 / km) +1322m 5:03 / km
slept:9.0 shoes: EVO Speedgoat
Great night sleep and reckon I would have slept through a war last night. Was hoping I’d dodge the dog walking duties and get straight on the road but no joy. Mrs S gotten wise to my tactics. Absolute gem of a day. Dare I say a little hot! Certainly not long sleeve merino weather so was melting a bit. Not sure what to make of that run to be honest. Didn’t feel anywhere near as good as Sunday’s run and didn’t seem to have the legs on the climbs. Sunday I was getting stronger as the run went on whereas today I was flagging on the last two climbs.
First hour felt good, once I’d remembered how to get on the bloody WHW! Parked the car and walked up to the trail head and had a banana before the start. Once I got on the trail and got moving I was feeling good and I was up and over Conic Hill in no time before descending down into Balmaha. Legs were moving well and settled into a nice rhythm. Got on the nutrition sharp today and a gel at 15, 30, 55 and a salt tab on the hour.
The second hour was a bit odd. It’s one of my favourite sections of the course and normally like running the undulating trails. Was okay to begin with but flagged a bit and hiked the steep staircase. I’ve not looked at the pace on this section but it felt slow and arduous. Gel at 75 and 95 (missed 3rd one this hour as was up a climb) and salt tab on the hour. Stomach was sloshing a bit and think I overdrunk a bit.
Third hour was better and actually got back into a better rhythm again running the reverse section back to Balmaha. Running on the rolling hills again and the tarmac sections were downhill so a bit of a coast here. Got 3 gels in again this hour (125, 150, 170) and again a tab on the hour. Then came the reverse of Conic. What a bastard!
Got up to the fence line running well but after this it was a hike to the top and was slow going. Legs felt burst. It is quite steep and rocky but didn’t have much bounce to get up any faster. Got a gel in at the top and got some more fluids on board. Ran it in from here and the undulating firetrail went fine. Took a wrong turn and wading through gorse/bog/forest before getting on the path again.
Legs feel pretty hammered but will get plenty of fuel on board. I’ll get my wrappers out the car now and add in the nutrition break down added in.
Nutrition Summary
500ml water
350ml Maurten 160mix - approx 20g carbs
9x Gel100 - 225g carbs (25g in each)
First hour felt good, once I’d remembered how to get on the bloody WHW! Parked the car and walked up to the trail head and had a banana before the start. Once I got on the trail and got moving I was feeling good and I was up and over Conic Hill in no time before descending down into Balmaha. Legs were moving well and settled into a nice rhythm. Got on the nutrition sharp today and a gel at 15, 30, 55 and a salt tab on the hour.
The second hour was a bit odd. It’s one of my favourite sections of the course and normally like running the undulating trails. Was okay to begin with but flagged a bit and hiked the steep staircase. I’ve not looked at the pace on this section but it felt slow and arduous. Gel at 75 and 95 (missed 3rd one this hour as was up a climb) and salt tab on the hour. Stomach was sloshing a bit and think I overdrunk a bit.
Third hour was better and actually got back into a better rhythm again running the reverse section back to Balmaha. Running on the rolling hills again and the tarmac sections were downhill so a bit of a coast here. Got 3 gels in again this hour (125, 150, 170) and again a tab on the hour. Then came the reverse of Conic. What a bastard!
Got up to the fence line running well but after this it was a hike to the top and was slow going. Legs felt burst. It is quite steep and rocky but didn’t have much bounce to get up any faster. Got a gel in at the top and got some more fluids on board. Ran it in from here and the undulating firetrail went fine. Took a wrong turn and wading through gorse/bog/forest before getting on the path again.
Legs feel pretty hammered but will get plenty of fuel on board. I’ll get my wrappers out the car now and add in the nutrition break down added in.
Nutrition Summary
500ml water
350ml Maurten 160mix - approx 20g carbs
9x Gel100 - 225g carbs (25g in each)