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Training Log Archive: Harry Runs

In the 7 days ending Jun 12:

activity # timemileskm+m
  Trail4 5:59:41 46.26(7:47) 74.45(4:50) 1892
  Mix Trail/Road3 2:32:57 19.09 30.72 639
  Ski Erg1 45:00 5.34(8:25) 8.6(5:14)
  Total8 9:17:38 70.69 113.77 2531
  [1-5]7 9:17:37
averages - sleep:7.3

» now

Saturday Jun 12 #

10 AM

Mix Trail/Road 1:32:53 [2] 19.01 km (4:53 / km) +459m 4:22 / km
slept:7.5 shoes: Evo Speedgoat

Felt much better in the upper body than I expected after yesterdays Ski-Erg Session, just a little tightness in the triceps. Legs and everything else feeling happy through the drills.

Nice mix of trails and road linking up some hills. Realised around halfway that I was feeling really good and holding back the pace with everything feeling effortless. First time in a while there's not been something at the back of my mind with regards to injury. Just enjoying things.

Let a little loose on some technical/steep downhills for short segments and felt like I was moving better than I have in some time.

Added 6 stride-outs in the final mile or so of the run with some good pace. Felt like I was driving through the stride well and balanced.

Looking forward to tomorrows 4 hours.

Friday Jun 11 #

10 AM

Trail 1:04:13 [1] 13.28 km (4:50 / km) +273m 4:23 / km
slept:7.5 shoes: HOKA Mach 4

Better sleep. Woke feeling fresh. Not much of yesterdays session in the legs, a sign things could have been pushed a little harder maybe, but a good sign that the body is absorbing things well enough.

Cold morning.

Felt good in drills, expected the right foot to be nagging a little but no sensation at all. Easy and relaxed on rolling forest trails. Everything felt good, energy, legs and body as a whole.

Finished up with 6 strideouts, leg speed feeling good and relaxed at pace.
4 PM

Ski Erg 45:00 [3] 8.6 km (5:14 / km)

Made the decision to hit the Ski Erg today, as it fit better with gym availability and the body feeling fresh from yesterday. Sorry didn't run this by you.

Technique needs a little fine-tuning, but enjoyed the session and arms definitely got blasted towards the end. Triceps feeling pretty worked as expected but shoulders and everything else felt strong. We'll see how the arms feel tomorrow.

4 x 2100m efforts with 1 min easy rec.
Avg time for efforts was approx 10:35.

After the Ski Erg, straight into Legs S + C:

2 x 10 single leg squats
2 x 10 single leg RDL w/5kg
2 x 10 box step ups w/10kg ( 2 x 5kg dumbells)
2 x 10 Split squat w/10kg

Thursday Jun 10 #

4 PM

Trail hills 1:39:14 [3] 21.3 km (4:40 / km) +690m 4:01 / km

Schedule thrown off today with a tough night with the baby. With a solicitor meeting thrown in the mix it meant a late start to the training.

Drove out to Cwmcarn forest, where there are decent gravel road hills to hit the efforts. Legs feeling good in the drills, a bit of nagging in my foot, think it's my extensor flaring up a little but should calm down a bit in the next few days.

Efforts were decent, felt like I held back a little wanting to get through the session with no flare up in the left knee. First effort ran out of hill so came up a little short, 2nd and 3rd efforts switched the route up, but ended up jumping on MTB trails to keep heading up as the roads started dropping.

Whilst interval segment wasn't perfect, enjoyed the session a lot and felt good on the trails coming down.

No issue at all in the knee which was a huge positive, for the head at least. Could've ran another effort.

1: 2.68km +189m 12:40
2: 3.23km +178m 15:00
3: 3.67km +177m 17:10

Wednesday Jun 9 #

10 AM

Trail 1:19:17 [2] 16.34 km (4:51 / km) +275m 4:29 / km
slept:7.5 shoes: HOKA Clifton 7

Decent uniterrupted nights sleep. Bit cooler than previous days. Body feeling good through the drills.

Loops of the forest, enjoying very light pace ahead of tomorrows hill session, no issue in the legs/body. Just felt fresh and looking forward to tomorrows long hills.

Finished up with 6 stride outs after the run. Feeling smooth and good acceleration.

Tuesday Jun 8 #

10 AM

Trail 1:56:57 [2] 23.53 km (4:58 / km) +654m 4:22 / km
slept:7.5 shoes: Evo Speedgoat

Feeling nice and refreshed on waking. Hot and sunny morning.
Threw on the Speedgoat Evo for the first time in a while as I'll likey be racing in them. Forgot just how soft they are, enjoy the ride though.

Legs feeling fresh through the drills after a day off. After the initial bike path section of 2km, I'm on trails. Moving well, feels like the left knee responded really well to the two easier days, with no sensations at all within the run. Hitting the descents with a little more pace than recently and no issue at all, even on rockier, technical and steeper sections. So a good opener to the week.

Messed up with the Ski Erg, realised a few hours before I planned to head to the gym that I'd need to book in. Unfortunately no spots left for the day. Stupid mistake, haven't been to any Covid restricted situations in a long time, so slipped my mind that booking etc is still a thing. Planning/booking well ahead for next sessions and find alternative back-up gym with Ski-Erg.

Spent a good hour hiking about canal trails and the park with the baby in the carrier if that makes up for anything at all.

Monday Jun 7 #

Mix Trail/Road 1 [0]
(rest day)

No issues. Just lost the day and training opportunity came too late again. Weighed up getting out late vs banking an earlier nights sleep. An earlier night seemed the right choice today.

Sunday Jun 6 #

6 PM

Mix Trail/Road 1:00:03 [1] 11.71 km (5:08 / km) +180m 4:46 / km
slept:8.0 shoes: HOKA Clifton 7

Active family day carrying the baby for a few hours. so felt a bit tired come the run. Kept pace super light and relaxed, nice and hot sunshine.

Ran out the first half of the river trail here along the Teifi river and looped back along the lanes. Finished up with 4 strideouts. No nagging with the leg.

No dumbbells or pull bar here so couldn’t hit the full UB strength today, but ran through some tiger push ups and dips focusing on the technique points. The tiger push ups are tough for sure, great isolation there on the tris. Will add some of the other movements into tomorrow’s strength but not over do things ahead of Tues Erg.

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