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Training Log Archive: alanhilley87

In the 7 days ending Jun 5:

activity # timemileskm+m
  Running5 6:32:39 44.22(8:53) 71.17(5:31) 2206
  S&C1 30:00
  Total6 7:02:39 44.22 71.17 2206
averages - sleep:7.1

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Saturday Jun 5 #

8 AM

Running long (Specific Endurance) 2:00:40 [4] 16.93 km (7:08 / km) +1298m 5:09 / km
slept:6.0 shoes: Salomen SLAB Cross

Got to bed way later than i would normally. Had to see a friend before he left to go to AUstralia for 2years. GOt to bed for around 12. Had planned to set off at 5 but thought itd be better to get an extra hour so got up at 6 and set off at 20 past. PRevious day managed to carb load all day. Had a banana, energy bar and gel on the drive to the lakes.

Decided to coledale horseshoe at braithwaite is close and estimated vertical was 1000m and around 17km. So thought this would be suitable. Garmin underestimated elevation however.

WEather was perfect, warm, no wind. Legs felt very heavy on the way up Gridzedale. Was thinking it was going to be a bit of slog, but on the descnet from hopgill head i let the legs go a bit and after that they woke up a bit and by around 10km i felt they were starting to feel amazing. The ascents were easier, felt fast on the level gorund and free and easy on the descents. Wanted to keep going. Felt i could have ran all day.

Took 500ml water with me and was wearing full race vest so hopefully race conditions. Felt very well fuelled throughout, Never even crossed my mind.
Only injury cncerns at the beginning was a bit of lateral left knee pain but this quickly settled.

Shoes felt good but maybe starting to get a little bit of foot pain towards the end on the descents.

Overall, loved this run. Felt good except at the beginning, Feel it takes me a few km's to get started.

Refuelled with smoothie, banana and gel in car. Plenty of water. Had some pasta when i got home.

Friday Jun 4 #

2 PM

Running (Hills) 1:00:11 [3] 12.21 km (4:56 / km) +130m 4:41 / km
slept:7.5 shoes: Nike Pegasus

Hill sprints felt way better than last time. Wind was behind this time which helped but definitely felt stronger at the top of the hill than i did last time. Only slight injury niggle was very minor left groin pain. But not really an issue.

Took a while to get my breathing sorted after the last hill on the easy run home. Had smoothie in car for recovery.

Thursday Jun 3 #

12 PM

Running (Easy Run) 1:01:07 [3] 11.51 km (5:19 / km) +75m 5:09 / km
shoes: Nike Pegasus

Felt well recovered after long hill sessions on tues. Focused on increasing stridelength on the strideouts.
All in all felt pretty good.

Tuesday Jun 1 #

3 PM

Running (Long Hill Sprints) 1:30:40 [4] *** 16.12 km (5:37 / km) +637m 4:42 / km
slept:8.0 shoes: Salomen SLAB Cross

Slept pretty well but was really exhausted after a busy weekend up north. Non-stop seeing friends and family. Had a long lie until 0700. Had a bowl of porridge and berries around 0800 and this was all i had eaten really prior to the run. Also diet day before wasnt that great so didnt feel really fuelled up before this run. Had a energy gel in the car just before starting.

The first rep felt terrible. Not sure why it felt so rough. Maybe i started a bit to fast and died a bit when it got to the steep part at the end. The first km was road and 2nd was trail. I managed to run all the way up first time around but wasnt sure id complete the next two reps.

Thankfully, the next two reps were much better, maybe it was just i knew what was coming which made things easier. I started off slower and i think my pace was more steady throughout.

3rd rep didnt feel any better or worse than the second and i got the top running all the way. I would say though that my RPE was probably around 9 when nearing the top and on one particularly steep bit.

Run home as fine. it was a really hot day but didnt feel dehydrated and didnt actually feel like i was under fuelled.

Picked up a recovery drink 3:1 CHO to protein ration in tesco on the way to the start and had that when i finished.
4 PM

S&C 30:00 [3]

Felt good. comfortable with the exercises now. Felt most progress with the mountain climbers and the hamstring curls. Dont feel i get a lot out of the supermans. I have some resistance bands so will start working these in

Monday May 31 #

8 PM

Running (Moderate work out) 1:00:01 [3] 14.4 km (4:10 / km) +66m 4:04 / km
slept:7.0 shoes: Nike Pegasus

Really busy day saturday, long walk with friends then dinner and late night. Family commitments on sunday. Got back to glasgow about 8. Headed straight out for run. Didnt actually feel horrendous. Legs felt fine, pace felt quite easy. Turned in to the wind around 6km and RPE felt around 6-7 for 2km. Overall, very glad i did the run. Strideouts i have started to not time them and was I am just doing them on feel but i think they may be too short so ill time the next couple of sessions to make sure they are long enough They felt quite strong. I probably eased of at about 90-95%

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