Training Log Archive: RunarSIn the 31 days ending May 31, 2022:
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Tuesday May 31, 2022 #
6 AM
Moderate run 1:06:00 [3] 16.1 km (4:06 / km) +118m 3:57 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Good night sleep!
10' prehab.
Drills + 58' @ avg 3:49 pace.
Felt good this morning! Looked at pace half ways and at the end, but did the run by effort all the way. No pains or niggles and legs felt pretty fresh.
10' prehab.
Drills + 58' @ avg 3:49 pace.
Felt good this morning! Looked at pace half ways and at the end, but did the run by effort all the way. No pains or niggles and legs felt pretty fresh.
Monday May 30, 2022 #
6 AM
Strength - upper body 30:00 [0]
4 PM
Long/specific run 1:47:00 [1] 17.9 km (5:59 / km) +804m 4:53 / km
slept:8.0 shoes: Hoka Zinal
Another good night sleep - up early for strength session at the gym. Run PM.
10' prehab.
A little shorter than planned, but a decent session. Felt a bit tired for some reason, so kept the effort very easy. Still 6:00 pace average on mixed surface. No pains or niggles. Protein shake post run.
10' prehab.
A little shorter than planned, but a decent session. Felt a bit tired for some reason, so kept the effort very easy. Still 6:00 pace average on mixed surface. No pains or niggles. Protein shake post run.
Sunday May 29, 2022 #
12 PM
Easy run 1:12:00 [1] 14.4 km (5:00 / km) +98m 4:50 / km
slept:8.5 shoes: Saucony Endorphine Pro - Blue
Very good night sleep.
10' prehab
Drills + Easy + Strides.
Legs felt fine - good run and decent strides. No pains or niggles.
10' prehab
Drills + Easy + Strides.
Legs felt fine - good run and decent strides. No pains or niggles.
Saturday May 28, 2022 #
7 AM
Easy run 1:12:00 [1] 14.4 km (5:00 / km) +137m 4:46 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Very good night sleep but early start to join Laura for the start of Ecotrail 80.
Drills + 53' easy + strides
Felt much better today! Slept really well, and legs were ok. No pains or niggles and the strides were pretty good. Lacking the top gear but not too shabby at all.
Drills + 53' easy + strides
Felt much better today! Slept really well, and legs were ok. No pains or niggles and the strides were pretty good. Lacking the top gear but not too shabby at all.
Friday May 27, 2022 #
6 AM
Easy run 1:01:00 [1] 10.5 km (5:49 / km) +60m 5:39 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Decent night sleep - in bed for more than 8 hours but woke up now and then. Typical post long run/race night sleep.
Drills + 49' easy
Cut it short - legs pretty tired and sluggish, but no pain or niggles.
Drills + 49' easy
Cut it short - legs pretty tired and sluggish, but no pain or niggles.
Thursday May 26, 2022 #
6 AM
Long/specific run 5:57:00 [1] 56.0 km (6:23 / km) +2560m 5:11 / km
slept:8.0 shoes: Hooka Speedgoat 5
An ok night sleep. Woke up a couple of time thinking I had to get up to get going....
A good route apart from a couple of new sections with trails that disappeared..... Anyway - mostly runable with a bit of single track and two long climbs. Felt a bit tired and sluggish from the start and also had to carry a lot of extra water/drink for the first few km to drop at a point I would pass three times. After that I got into a really good rhythm and I felt super good. I think I might have been a little bit conservative - and that shows on the average pace. A bit slow. But I'd rather be on the conservative side than to dig myself into a hole three and some weeks ahead of the race. Felt strong and very positive - a long session but still enjoyable. Got up early to get an hour in the dark as well - plus trying to avoid the warmest part of the day. Nutrition was spot on - No issues this time. All gels went down easily and drank 1,5l of energy drink on top + 2 MF bars. All in all close to around 85g carb an hour. Big protein shake post run. And more importantly - no pains or niggles.
A good route apart from a couple of new sections with trails that disappeared..... Anyway - mostly runable with a bit of single track and two long climbs. Felt a bit tired and sluggish from the start and also had to carry a lot of extra water/drink for the first few km to drop at a point I would pass three times. After that I got into a really good rhythm and I felt super good. I think I might have been a little bit conservative - and that shows on the average pace. A bit slow. But I'd rather be on the conservative side than to dig myself into a hole three and some weeks ahead of the race. Felt strong and very positive - a long session but still enjoyable. Got up early to get an hour in the dark as well - plus trying to avoid the warmest part of the day. Nutrition was spot on - No issues this time. All gels went down easily and drank 1,5l of energy drink on top + 2 MF bars. All in all close to around 85g carb an hour. Big protein shake post run. And more importantly - no pains or niggles.
Wednesday May 25, 2022 #
9 AM
Easy run 1:18:00 [1] 14.2 km (5:30 / km) +38m 5:25 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Good night sleep.
10' prehab
Drills + 60' easy + strides.
Opted to do the run along the coast to keep it flat and easy - saving my legs for tomorrow. A bit sluggish from the start and overall a bit slower than usual, but felt ok actually. Strides felt fast. No pain or niggles.
10' prehab
Drills + 60' easy + strides.
Opted to do the run along the coast to keep it flat and easy - saving my legs for tomorrow. A bit sluggish from the start and overall a bit slower than usual, but felt ok actually. Strides felt fast. No pain or niggles.
7 PM
Strength - legs and core 20:00 [0]
Tuesday May 24, 2022 #
7 AM
Long/specific run 1:39:00 [1] 16.6 km (5:58 / km) +563m 5:06 / km
slept:8.0 shoes: Hoka Zinal
Another good night sleep.
10' prehab.
Felt tired before the run and legs a bit stiff. Felt sluggish throughout and despite being a lovely morning the run was not the greatest. Just wanted to get it done today. At least no pains or niggles and I expect to feel my normal self again tomorrow. Will keep it very easy for sure - knowing I've got a few hours, km and vert to do on thursday :)
10' prehab.
Felt tired before the run and legs a bit stiff. Felt sluggish throughout and despite being a lovely morning the run was not the greatest. Just wanted to get it done today. At least no pains or niggles and I expect to feel my normal self again tomorrow. Will keep it very easy for sure - knowing I've got a few hours, km and vert to do on thursday :)
7 PM
Strength - upper body 30:00 [3]
Monday May 23, 2022 #
7 AM
Strength - legs and core 20:00 [0]
7 PM
Easy run 1:18:00 [1] 12.9 km (6:03 / km) +293m 5:26 / km
slept:8.0
Good night sleep.
10' prehab.
Drills + 59' easy + strides
A little tired pre run, but got out for what turned out to be a beautiful evening and enjoyable run. legs a little tired but no pains or niggles. Strides weren't too bad in the end either. Not the fastest, but lots better than I feared when starting the run.
10' prehab.
Drills + 59' easy + strides
A little tired pre run, but got out for what turned out to be a beautiful evening and enjoyable run. legs a little tired but no pains or niggles. Strides weren't too bad in the end either. Not the fastest, but lots better than I feared when starting the run.
Sunday May 22, 2022 #
8 AM
Uphill Tempo 2:08:00 [4] 21.3 km (6:01 / km) +942m 4:55 / km
slept:8.5 shoes: Hoka Zinal
Very good night sleep.
10' prehab
Drills + 25' easy + 40' uphill tempo, the rest easy back home.
Good session! Was 1'20" quicker on the segment than last time. Went a little harder from the start and think I hit the right effort more or less. Maybe even a tad harder would be ok, but that's marginal. All in all - very pleased and with a very good feeling. Legs a little tired from the start (could feel yesterdays moderate run) but they loosened quickly and I felt strong on the climb. No pain or niggles, all good.
Protein shake post run.
10' prehab
Drills + 25' easy + 40' uphill tempo, the rest easy back home.
Good session! Was 1'20" quicker on the segment than last time. Went a little harder from the start and think I hit the right effort more or less. Maybe even a tad harder would be ok, but that's marginal. All in all - very pleased and with a very good feeling. Legs a little tired from the start (could feel yesterdays moderate run) but they loosened quickly and I felt strong on the climb. No pain or niggles, all good.
Protein shake post run.
Saturday May 21, 2022 #
7 PM
Moderate run 1:08:00 [3] 15.4 km (4:25 / km) +331m 3:59 / km
slept:7.0 shoes: Hoka Zinal
10' prehab
Drills + 59' moderate.
Done on undulating trails/4x4 tracks with a few longer climbs. Very warm evening. Legs were good, no pains or niggles.
Friday May 20, 2022 #
9 AM
Easy run 1:17:00 [1] 12.5 km (6:10 / km) +181m 5:45 / km
slept:8.0 shoes: Hooka Torrent 2
Good night sleep
10' prehab
Drills + 57' easy + Strides.
More tired today than yesterday - legs pretty sluggish. Slow going on the trails and quad roads, but still an enjoyable morning. And strides were a lot better than i expected - not superfast but not too shabby either. Actually felt pretty good. No pains or niggles.
10' prehab
Drills + 57' easy + Strides.
More tired today than yesterday - legs pretty sluggish. Slow going on the trails and quad roads, but still an enjoyable morning. And strides were a lot better than i expected - not superfast but not too shabby either. Actually felt pretty good. No pains or niggles.
5 PM
Strength - legs and core 20:00 [0]
Thursday May 19, 2022 #
9 AM
Strength - upper body 30:00 [0]
7 PM
Easy run 1:13:00 [1] 12.8 km (5:42 / km) +277m 5:09 / km
slept:8.5 shoes: Hooka Torrent 2
Very good night sleep.
10' prehab
Drills + 61' easy on 4x4 tracks/gravel road.
Legs a bit tired but not too bad. Nice evening run, no pains or niggles.
10' prehab
Drills + 61' easy on 4x4 tracks/gravel road.
Legs a bit tired but not too bad. Nice evening run, no pains or niggles.
Wednesday May 18, 2022 #
6 AM
Long/specific run 4:41:00 [2] 48.0 km (5:51 / km) +1539m 5:03 / km
slept:8.5 shoes: Hooka Speedgoat 5
Very good night sleep.
10' prehab.
Felt tired and sluggish from the start but got into a good rhythm after a few km, and that lasted throughout - more or less. Climbed well and found a good pace on the flat bits - a pace that I could hold for a very long time. Kept asking myself "is this 100k effort?" and it felt like it all along. Nutrition has been good up until today, but was struggling a bit late in the run. Prob a combination of running at a slightly higher intensity than i've done so far in the buildup and the heat and being slightly dehydrated. I brought extra fluids but it still wasn't enough, so for next weeks sessions I need to plan my route to be able to top up with more water during the run. At least once. Was completely out of water for the last bit and really thirsty. Drank a LOT after I got back. Was incredibly thirsty. So think that might have affected the gel intake as well... Still managed to get down 9 gels, 2 bottles of energy drink (20g carb pr drink) and a Mountain Fuel bar (40g carb). All in all approx 75g carb pr hour. Was hoping to get a little more in but today wasn't the day. Will tweak and make sure I drink more next week to better absorb the nutrition as well.
Pleased with the pace of the run - especially as I never felt super, only ok. Much more runable route, with one big climb and 2 smaller. But total vert a little low. A bit surprised as Alltrails estimated 1900m and Coros 2250. Usually it ends up being somewhere between those two, which would have been spot on. But today it was a lot less. So will keep that in mind for next week as well, to try to get a little more vert in but still similar sort of runable terrain. All in all I think it was a good session and it definitely gives me confidence in terms of what pace is realistic for Mozart. Not having seen or run on the actual course yet of course :)
Protein shake post run.
No pains or niggles.
10' prehab.
Felt tired and sluggish from the start but got into a good rhythm after a few km, and that lasted throughout - more or less. Climbed well and found a good pace on the flat bits - a pace that I could hold for a very long time. Kept asking myself "is this 100k effort?" and it felt like it all along. Nutrition has been good up until today, but was struggling a bit late in the run. Prob a combination of running at a slightly higher intensity than i've done so far in the buildup and the heat and being slightly dehydrated. I brought extra fluids but it still wasn't enough, so for next weeks sessions I need to plan my route to be able to top up with more water during the run. At least once. Was completely out of water for the last bit and really thirsty. Drank a LOT after I got back. Was incredibly thirsty. So think that might have affected the gel intake as well... Still managed to get down 9 gels, 2 bottles of energy drink (20g carb pr drink) and a Mountain Fuel bar (40g carb). All in all approx 75g carb pr hour. Was hoping to get a little more in but today wasn't the day. Will tweak and make sure I drink more next week to better absorb the nutrition as well.
Pleased with the pace of the run - especially as I never felt super, only ok. Much more runable route, with one big climb and 2 smaller. But total vert a little low. A bit surprised as Alltrails estimated 1900m and Coros 2250. Usually it ends up being somewhere between those two, which would have been spot on. But today it was a lot less. So will keep that in mind for next week as well, to try to get a little more vert in but still similar sort of runable terrain. All in all I think it was a good session and it definitely gives me confidence in terms of what pace is realistic for Mozart. Not having seen or run on the actual course yet of course :)
Protein shake post run.
No pains or niggles.
Tuesday May 17, 2022 #
9 AM
Long/specific run 1:44:00 [1] 16.1 km (6:28 / km) +568m 5:29 / km
slept:8.0 shoes: Hooka Torrent 2
Another good night sleep.
10' prehab
Drills + 1h36' specific on the trails.
Nice combo of single track, technical trails, and very runable 4x4 tracks. Felt good, little stiffness in the calfs, but that disappeared quickly. Poles out for this one as well. No nutrition but Protein shake post run.
No pains or niggles - happy days.
10' prehab
Drills + 1h36' specific on the trails.
Nice combo of single track, technical trails, and very runable 4x4 tracks. Felt good, little stiffness in the calfs, but that disappeared quickly. Poles out for this one as well. No nutrition but Protein shake post run.
No pains or niggles - happy days.
Monday May 16, 2022 #
7 AM
Easy run 1:16:00 [1] 14.2 km (5:21 / km) +63m 5:14 / km
slept:6.0 shoes: Saucony Endorphine Pro - Blue
For some reason I couldn't fall asleep last night. So a little less sleep than normal.
10' prehab
Drills + easy + 6 x strides
Did the run along the coast - to keep it flat. Felt good and kept it very easy. Strides were very good - felt fast. No pains or niggles.
10' prehab
Drills + easy + 6 x strides
Did the run along the coast - to keep it flat. Felt good and kept it very easy. Strides were very good - felt fast. No pains or niggles.
7 PM
Strength - legs and core 20:00 [0]
Sunday May 15, 2022 #
8 AM
Uphill Tempo 2:06:00 [4] 20.8 km (6:03 / km) +915m 4:58 / km
slept:9.0
Very good night sleep!
10' prehab.
Drills + 25' easy + 40' uphill tempo + easy back home.
I just love the uphill tempos. Think those are my favourite sessions! Love the work going uphill - pushing but controlling it. Allthough today I think I was a bit on the conservative side. Could probably gone slightly harder and still be in control. Was a bit unsure how hard to push from the start as I didn't know the route. But now I do. So the next one should be even better. Still a great session - I really feel I'm working and just love seeing the progress as you get higher and higher up. Brilliant morning with amazing views helps as well.... No pains or niggles - body feeling real good at the moment! A tiny bit of tiredness from the start but that dissappeared as soon as I got going. Tomorrow I will go down to the coast to do a super flat easy run to give the legs some "rest" ahead of tues and wed.
10' prehab.
Drills + 25' easy + 40' uphill tempo + easy back home.
I just love the uphill tempos. Think those are my favourite sessions! Love the work going uphill - pushing but controlling it. Allthough today I think I was a bit on the conservative side. Could probably gone slightly harder and still be in control. Was a bit unsure how hard to push from the start as I didn't know the route. But now I do. So the next one should be even better. Still a great session - I really feel I'm working and just love seeing the progress as you get higher and higher up. Brilliant morning with amazing views helps as well.... No pains or niggles - body feeling real good at the moment! A tiny bit of tiredness from the start but that dissappeared as soon as I got going. Tomorrow I will go down to the coast to do a super flat easy run to give the legs some "rest" ahead of tues and wed.
Saturday May 14, 2022 #
3 PM
Long/specific run 1:56:00 [2] 19.4 km (5:59 / km) +707m 5:03 / km
slept:7.0
Some noise in the streets at night so was woken up a few times. Apart from that, a decent night sleep.'
10'prehab
Drills + 1h49' on the trails. Slightly long but very enjoyable. Warm afternoon but but quite enjoyed being out in the sun. Happy, no pains or niggles.
10'prehab
Drills + 1h49' on the trails. Slightly long but very enjoyable. Warm afternoon but but quite enjoyed being out in the sun. Happy, no pains or niggles.
Friday May 13, 2022 #
7 AM
Easy run 1:19:00 [1] 13.2 km (5:59 / km) +247m 5:28 / km
slept:8.0 shoes: Hooka Torrent 2
Very good night sleep.
10' prehab
Drills + 28' easy + 6x8sec hillsprints + 28' easy.
Kept it supereasy today. Yesterday was a bit too much vert I think so wanted to minimize the vert apart from the hill sprints. This is probably the "flattest" route I can do from Competa :) Body felt pretty good though - no pains or niggles and sprints felt good.
Thursday May 12, 2022 #
8 AM
Strength - legs and core 20:00 [0]
6 PM
Easy run 1:27:00 [1] 14.0 km (6:13 / km) +444m 5:22 / km
slept:8.5 shoes: Hoka Zinal
Very good night sleep
10' prehab
Drills + 64' easy + strides
Legs a bit tired from the training over the past few days. Felt sluggish and took it very easy, especially uphill. No pains or niggles though. Strides were ok, a little better than expecte, but not awesome.
10' prehab
Drills + 64' easy + strides
Legs a bit tired from the training over the past few days. Felt sluggish and took it very easy, especially uphill. No pains or niggles though. Strides were ok, a little better than expecte, but not awesome.
Wednesday May 11, 2022 #
6 AM
Long/specific run 3:32:00 [1] 26.3 km (8:04 / km) +1513m 6:16 / km
slept:8.0 shoes: Hooka Speedgoat 5
Good night sleep - went to bed early to get up and do part of the run in the dark.
10' prehab
What a beautiful morning! Didn't meet anyone on my run up to Cerro Lucero (or back). Comfortable temperature, no wind and clear sky. Lovely running the first hour seeing stars and the sun gradually coming up. Sunrise coming up cerro lucero. Amazing views from the peak - absolutely loved it!
Most of the trail was pretty technical with the climb up to cerro lucer quite gnarly (close to some light scrambling towards the end). So average space pretty low. Focused on effort and moving well on tehcnical terrain. Next long run I will focus on more runable terrain though, but glad i've got acouple of long and technical ones done as well. Especially for the climbing. Gel every 30min and energydrink add up to approx 75g carb pr hour. Big protein shake post run. No pains or niggles.
10' prehab
What a beautiful morning! Didn't meet anyone on my run up to Cerro Lucero (or back). Comfortable temperature, no wind and clear sky. Lovely running the first hour seeing stars and the sun gradually coming up. Sunrise coming up cerro lucero. Amazing views from the peak - absolutely loved it!
Most of the trail was pretty technical with the climb up to cerro lucer quite gnarly (close to some light scrambling towards the end). So average space pretty low. Focused on effort and moving well on tehcnical terrain. Next long run I will focus on more runable terrain though, but glad i've got acouple of long and technical ones done as well. Especially for the climbing. Gel every 30min and energydrink add up to approx 75g carb pr hour. Big protein shake post run. No pains or niggles.
Tuesday May 10, 2022 #
6 AM
Uphill Tempo 1:44:00 [4] 19.8 km (5:15 / km) +645m 4:31 / km
slept:8.5 shoes: Saucony Endorphine Pro - Blue
Very good night sleep.
10' prehab.
Drills + 20'ish easy + 3 x 10' hills + 20'ish easy.
Got up early to do the session as the sun got up. Was curious about how I would feel after yesterdays moderate run, but legs were really good from the start. A bit of climbing even in the first 20' easy, but kept it very easy. Like last time, probably started the first of the three reps a little slow. But rather that and being able to finish strong on the second and third. 20 and 25 sec faster up the same hill on those two. Nice progression. Felt strong and had fun. Enjoyed it! Again - no pains or niggles.
10' prehab.
Drills + 20'ish easy + 3 x 10' hills + 20'ish easy.
Got up early to do the session as the sun got up. Was curious about how I would feel after yesterdays moderate run, but legs were really good from the start. A bit of climbing even in the first 20' easy, but kept it very easy. Like last time, probably started the first of the three reps a little slow. But rather that and being able to finish strong on the second and third. 20 and 25 sec faster up the same hill on those two. Nice progression. Felt strong and had fun. Enjoyed it! Again - no pains or niggles.
5 PM
Strength - upper body 30:00 [0]
Monday May 9, 2022 #
9 AM
Moderate run 1:05:00 [3] 16.5 km (3:56 / km) +181m 3:44 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Another good night sleep.
10' prehab
Drills + 57' moderate.
Used the trail between Competa and Canilla de albaidas as it is fairly flat and mostly very runable. It's short so I ran there and back 4 times. Felt really good and got into a nice rhythm. Ended up being a lot faster than expected - maybe I pushed a little harder than moderate at times but first moderate I've done on trails in a while and need to dial in and adjust. Felt great afterwards as well though - great session. No pains or niggles.
10' prehab
Drills + 57' moderate.
Used the trail between Competa and Canilla de albaidas as it is fairly flat and mostly very runable. It's short so I ran there and back 4 times. Felt really good and got into a nice rhythm. Ended up being a lot faster than expected - maybe I pushed a little harder than moderate at times but first moderate I've done on trails in a while and need to dial in and adjust. Felt great afterwards as well though - great session. No pains or niggles.
7 PM
Strength - legs and core 20:00 [0]
Sunday May 8, 2022 #
9 AM
Long/specific run 1:34:00 [2] 16.7 km (5:38 / km) +582m 4:48 / km
slept:8.5 shoes: Hooka Torrent 2
Very good night sleep.
10' prehab
Fab run after breakfast. Beautiful, warm morning and a brilliant loop with mixed trails. Some wide and super runable, some runable single track and a bit of technical and rough to top it up. Really enjoyed that! No pains or niggles - legs feel good.
10' prehab
Fab run after breakfast. Beautiful, warm morning and a brilliant loop with mixed trails. Some wide and super runable, some runable single track and a bit of technical and rough to top it up. Really enjoyed that! No pains or niggles - legs feel good.
Saturday May 7, 2022 #
8 AM
Easy run 1:19:00 [1] 12.9 km (6:07 / km) +415m 5:17 / km
slept:8.0
Very good night sleep.
10' prehab.
Drills + 59' easy + Strides
Legs felt good - kept it very easy. No pains or niggles and strides felt fast.
10' prehab.
Drills + 59' easy + Strides
Legs felt good - kept it very easy. No pains or niggles and strides felt fast.
Friday May 6, 2022 #
8 AM
Easy run 1:14:00 [1] 12.4 km (5:58 / km) +294m 5:20 / km
slept:8.0 shoes: Hooka Torrent 2
Another good night sleep.
10' prehab
Drills + 66' easy.
Legs similar to yesterday - no pains or niggles, and no particular stiffness or soreness. Still abit tired so kept it very easy. Super nice morning! Enjoyed it big time!
10' prehab
Drills + 66' easy.
Legs similar to yesterday - no pains or niggles, and no particular stiffness or soreness. Still abit tired so kept it very easy. Super nice morning! Enjoyed it big time!
3 PM
Strength - legs and core 20:00 [0]
Thursday May 5, 2022 #
9 AM
Strength - upper body 30:00 [0]
5 PM
Easy run 1:18:00 [1] 12.2 km (6:24 / km) +410m 5:28 / km
slept:8.0 shoes: Hoka Zinal
Good night sleep.
10' prehab
Drills + Easy 67' - mostly trails
Kept it super easy. Legs did not feel too bad at all. Just a little tired but no particular stiffness or soreness in calfs or quads. And no painsor niggles. Very happy!
10' prehab
Drills + Easy 67' - mostly trails
Kept it super easy. Legs did not feel too bad at all. Just a little tired but no particular stiffness or soreness in calfs or quads. And no painsor niggles. Very happy!
Wednesday May 4, 2022 #
11 AM
Long/specific run 6:26:00 [1] 47.1 km (8:12 / km) +2667m 6:23 / km
slept:8.0 shoes: Hooka Speedgoat 5
Good night sleep
10' prehab
Ended up being a fair bit longer (timewise) than planned. Part of the route was way more technical than expected (not been up to Maroma that way before - not coming down either). Trail was more or less gone at certain points so spend a lot of time finding my way across the top and back down. The path up was mostly good but a bit steep and rocky towards the end. Anyway - kept it very easy today (probably even easier than 100k effort) but wanted to go out of the session feeling good. Which i did. And nutrition was perfect - 2 gels an hour, additional energy drink and 2 energy bars. roughly 350 kcal pr hour. No stomach issues and felt strong all the way through - despite spending a lot more time out there than planned. No pains or niggles.
10' prehab
Ended up being a fair bit longer (timewise) than planned. Part of the route was way more technical than expected (not been up to Maroma that way before - not coming down either). Trail was more or less gone at certain points so spend a lot of time finding my way across the top and back down. The path up was mostly good but a bit steep and rocky towards the end. Anyway - kept it very easy today (probably even easier than 100k effort) but wanted to go out of the session feeling good. Which i did. And nutrition was perfect - 2 gels an hour, additional energy drink and 2 energy bars. roughly 350 kcal pr hour. No stomach issues and felt strong all the way through - despite spending a lot more time out there than planned. No pains or niggles.
Tuesday May 3, 2022 #
4 PM
Easy run 1:21:00 [1] 13.5 km (6:00 / km) +333m 5:20 / km
slept:8.0 shoes: Hooka Torrent 2
Good night sleep!
10' prehab
Drills + 63' easy + strides.
Back in Competax. Lovely run on the GR249 trail and then up a valley. Mix of single track, gravel roads and some tarmac. All runable. No pains or niggles and strides felt pretty good.
10' prehab
Drills + 63' easy + strides.
Back in Competax. Lovely run on the GR249 trail and then up a valley. Mix of single track, gravel roads and some tarmac. All runable. No pains or niggles and strides felt pretty good.
Monday May 2, 2022 #
8 AM
Easy run 1:08:00 [1] 14.3 km (4:45 / km) +112m 4:35 / km
slept:6.0 shoes: Saucony Endorphine Pro - Blue
Some noise outside in the night fucked up sleep a bit.
Drills + easy + 6 x strides.
Back in Spain - lovely easy run along the seafront. Legs felt pretty good and stiffness more or less gone. Strides were quick and felt good as well. No pains or niggles.
Drills + easy + 6 x strides.
Back in Spain - lovely easy run along the seafront. Legs felt pretty good and stiffness more or less gone. Strides were quick and felt good as well. No pains or niggles.
3 PM
Strength - legs and core 20:00 [0]
Sunday May 1, 2022 #
8 AM
Easy run 1:06:00 [1] 12.6 km (5:14 / km) +70m 5:06 / km
slept:8.5 shoes: Salming Enroute
Another good night sleep.
Drills + 54' easy.
Legs a bit sore from the weekend but not too bad. Lots better than after the previous hilly long runs. Happy with that. Kept it real easy and flat. No pains or niggles.
Drills + 54' easy.
Legs a bit sore from the weekend but not too bad. Lots better than after the previous hilly long runs. Happy with that. Kept it real easy and flat. No pains or niggles.