Training Log Archive: RunarSIn the 7 days ending Mar 5, 2022:
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Saturday Mar 5, 2022 #
3 AM
Easy run 1:00:00 [1] 12.3 km (4:53 / km) +230m 4:28 / km
slept:5.0 shoes: Adidas Adizero Pro
Not a great night sleep - never is when you have to get up stupid o'clock to catch your flight.
10min prehab.
60' on the treadmill when we arrived in Arabba. Was tired from the journey, but eased into things. To make the session a little less boring, I changed the incline every 500m going up and down from 1-3%. All done at an easy effort - and slower than I would normally do, due to being at height. No pains or niggles but legs a little tired from yesterday and the travels.
10min prehab.
60' on the treadmill when we arrived in Arabba. Was tired from the journey, but eased into things. To make the session a little less boring, I changed the incline every 500m going up and down from 1-3%. All done at an easy effort - and slower than I would normally do, due to being at height. No pains or niggles but legs a little tired from yesterday and the travels.
Friday Mar 4, 2022 #
8 AM
Moderate run 2:07:00 [3] 31.2 km (4:04 / km) +135m 3:59 / km
slept:8.0
Slept really well!
10min prehab
drills + 30k moderate.
Was a bit nervous before the run - how recovered were the legs and how would yesterdays run impact. Luckily quads felt fine, only a bit of stiffnes in my calfs from the start. Kept it moderate minus from the start and eased into thing. Felt good throughout and finished strong. Still feeling like a moderate run. Never looked at the watch/pace diuring the run, and was pleased to see that the average pace was 3:57 in the end. And even better - no pains or niggles, and legs felt fairly good after.
10min prehab
drills + 30k moderate.
Was a bit nervous before the run - how recovered were the legs and how would yesterdays run impact. Luckily quads felt fine, only a bit of stiffnes in my calfs from the start. Kept it moderate minus from the start and eased into thing. Felt good throughout and finished strong. Still feeling like a moderate run. Never looked at the watch/pace diuring the run, and was pleased to see that the average pace was 3:57 in the end. And even better - no pains or niggles, and legs felt fairly good after.
Thursday Mar 3, 2022 #
8 AM
Long/specific run 1:58:00 [2] 22.3 km (5:17 / km) +473m 4:47 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey
Another really good night sleep - woke up feeling fresh.
10' prehab
Drills + 1h45' specific run on the trails, avg. 4:51 pace.
Legs were miles better today - close to normal again. A little bit of soreness in my calfs and quads, but quicly disappeared after a couple of km of running. Felt good throughout, enjoyed doing a loop I haven't done for a while. Picked this one as it gave me the option of cutting it short if needed. Could have added a little additional loop and another 80ish meter of climb to get to 2 hours, but wanted to be a little conservative to have fresh legs for tomorrows session. Good one though.
10' prehab
Drills + 1h45' specific run on the trails, avg. 4:51 pace.
Legs were miles better today - close to normal again. A little bit of soreness in my calfs and quads, but quicly disappeared after a couple of km of running. Felt good throughout, enjoyed doing a loop I haven't done for a while. Picked this one as it gave me the option of cutting it short if needed. Could have added a little additional loop and another 80ish meter of climb to get to 2 hours, but wanted to be a little conservative to have fresh legs for tomorrows session. Good one though.
Wednesday Mar 2, 2022 #
8 AM
Easy run 1:18:00 [1] 14.5 km (5:23 / km) +142m 5:08 / km
slept:8.5 shoes: Saucony Endorphine Shift
Really good night sleep!
10' prehab.
Drills + 30' easy + 10 x Diagonals + 25' easy.
Legs felt awful. Quads really stiff and sore and calfs heavy - like logs. But - I quite often find it like that when legs are actually starting to get better.... So, hopefully, tomorrow it will feel a lot better. Will adjust length of the run based on that - like you suggested. The diagonals actually went a lot better than I thought. Got into a good rhythm and decent pace, increasing slightly from the first to the last. Happy with that. And the 25' after the diagonals felt a lot better than the 30' before. Getting there.
10' prehab.
Drills + 30' easy + 10 x Diagonals + 25' easy.
Legs felt awful. Quads really stiff and sore and calfs heavy - like logs. But - I quite often find it like that when legs are actually starting to get better.... So, hopefully, tomorrow it will feel a lot better. Will adjust length of the run based on that - like you suggested. The diagonals actually went a lot better than I thought. Got into a good rhythm and decent pace, increasing slightly from the first to the last. Happy with that. And the 25' after the diagonals felt a lot better than the 30' before. Getting there.
8 PM
Strength - upper body 30:00 [0]
Tuesday Mar 1, 2022 #
4 PM
Easy run 1:34:00 [1] 16.9 km (5:34 / km) +131m 5:21 / km
slept:5.0 shoes: Salming Enroute
Really bad night sleep - had some stomach issues.
10min prehab
Drills + 76' easy + strides.
Legs worse today - and pretty tired after a shitty night sleep. Was unsure whether to actually do the strides or not, but ended up trying. And it went a lot better than expected. Didn't feel too bad at all, despite legs being sore and tired. Got the job done.
10min prehab
Drills + 76' easy + strides.
Legs worse today - and pretty tired after a shitty night sleep. Was unsure whether to actually do the strides or not, but ended up trying. And it went a lot better than expected. Didn't feel too bad at all, despite legs being sore and tired. Got the job done.
Monday Feb 28, 2022 #
8 AM
Easy run 1:30:00 [1] 17.3 km (5:12 / km) +151m 4:59 / km
slept:7.0 shoes: Saucony Endorphine Shift
Not the best night sleep - woke up early as body was a bit sore and achy. Still got about 7hours in total i think.
10mins prehab.
Drills + 79' very easy effort.
Legs pretty sore - worse today than yesterday, as expected. Especially the quads. But it got better after a few km and there's no pains or niggles, so all in all a very good start to the week.
10mins prehab.
Drills + 79' very easy effort.
Legs pretty sore - worse today than yesterday, as expected. Especially the quads. But it got better after a few km and there's no pains or niggles, so all in all a very good start to the week.
7 PM
Strength - legs and core 20:00 [0]
The regular legs and core #1 session - legs pretty dead...
Sunday Feb 27, 2022 #
9 AM
Easy run 58:00 [1] 9.0 km (6:27 / km) +116m 6:03 / km
slept:8.5 shoes: Saucony Peregrine 10 - Grey
Slept really well!
Very easy recovery on trails with Laura today. No pains or niggles just regular post race "fatigue". Good to get the legs moving again.
Very easy recovery on trails with Laura today. No pains or niggles just regular post race "fatigue". Good to get the legs moving again.