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Training Log Archive: Aky04

In the 7 days ending May 19:

activity # timemileskm+m
  Run9 9:15:37 70.25(7:55) 113.05(4:55) 2552
  S&C2 1:25:00
  Total11 10:40:37 70.25 113.05 2552
averages - sleep:7.1

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Sunday May 19 #

9 AM

Run race (Calderdale Way ) 1:11:12 [5] 17.16 km (4:09 / km) +582m 3:33 / km
slept:5.0

Went to bed at 12, took 20 or so minutes to get to sleep. Woke up at 5:30 to my alarm.

Porridge and berries with 2 cups of coffee for breakfast. Left the flat at 6 and got a lift to the race. Signed on at 7:20, did a short 10 minute warm up with 4 short strides. Was feeling a bit leggy but quite good.

Race went off fast, Tom shot to the front and I got caught behind a pack for a few minutes, worked my way through the pack. Ran into a low branch on a singletrack path. Tom was definitly the stronger of the two of us. Kept running 15m ahead which made my job following easy. Was feeling strong on the last two climbs, still able to push on and ran as hard as I could down the final descent.

1st team for the leg and gave the team a 4 minute lead. Had a pint of coke at the pub. Ran back to the car, was told this was a 6.5 mile run but ended up being a 15km run which Tom set the pace at 4:20 pace.

Happy with the race, better than I expected to be going with the race the previous weekend. Nice to be running on the rivet from the off and seeing if I could hold on.

Drove the hour back to the flat. Had a picnic on the moor with Jess which was nice.

Packed for the sales conference.
10 AM

Run 1:06:47 [3] 14.76 km (4:31 / km) +21m 4:30 / km

Run bar to the car, easy pace for the first 2km as we were running with the B team squad. They nabbed a lift back and then we upped the pace. Rolling along at 4:20 pace and it felt quite comfortable which I was happy with after the race.

Saturday May 18 #

10 AM

Run (Trail) 40:37 [2] 7.8 km (5:12 / km) +249m 4:29 / km
slept:6.5

Went to bed at 12:30, fell asleep quickly and woke up around 7ish.

Busy day with a lot of house viewings at awkward timings. Porridge and berries with 2 cups of coffee for breakfast.

Got back from the first viewing and headed out over the moor, felt a tad sluggish to start out with but warmed into the run and was feeling good towards the end.

Banna and protein shake after.

Chicken BLT with a flat white in town for lunch. Finished viewings at 4:30, got back to the flat and was quite tired and didn't get out for the second run.

Tea at the Cow and Calf at 6, Burger and Chicken parmigiana for mains with Chocolate brownie for pudding. Got back to the flat after 9ish and got my stuff ready for the relay tomorrow.

Friday May 17 #

1 PM

Run (Moderate) 1:21:15 [4] 17.91 km (4:32 / km) +421m 4:04 / km
slept:8.5

Bed by 12, fell asleep quickly.

Porridge with berries and 2 cups of coffee for breakfast. WFH today.

80 mins moderate, picked a new route over to Dick Hudsons which was more technical and boogy then I hoped. Felt good though, moving well on all the terrain really. Had to double back at one stage as I dropped my t-shirt. Nice fun run in the sun on the moor.

Protein shake, 2 bananas and apple after. Rice and mixed veg for lunch.

Sausages, sauté veg and rice for tea.
9 PM

S&C 45:00 [3]

2 x 12 Side Steps with Band
2 x 12 Squat Sidesteps with Band
2 x 10 each leg Single leg squat (15kg in one hand) - Strong today
2 x 30s Ball Leg squats - Slow and controlled
6 Jump (3 sec reception hold)
6 each leg Jump and 1 leg landing
2x 10L/10R Bulgarian split squat w 15kg in each hand - Strong on this as well
2 x 8 Push Press 8kg in each hand
2 x 6 each leg Feet elevated single leg hip thrust
2 x 10 SL Calf Raise - 8kg dumbell in one hand, started to fade in the last few reps
2 x 10 Sit to Stand CR - 15kg in each hand

Thursday May 16 #

12 PM

Run (Trail) 51:44 [2] 9.87 km (5:14 / km) +287m 4:35 / km
slept:8.5

Bed by 12:15, fell asleep quickly and slept through to my alarm. Good night sleep, felt rested in the morning.

Porridge with berries and 2 cups of coffee. WFH today.

Body felt good on the run, moving well and stronger on the climbs today, stable on the descents.

Protein shake, 2 apples and banana after the run.

Late lunch of rice and mixed veg.

Leftover chicken curry with rice for tea. Pear and chocolate crumble for pudding
5 PM

Run (Road) 40:00 [2] 8.04 km (4:59 / km) +106m 4:40 / km
shoes: Puma Deviate Nitro

After work on the roads, feeling good again. Moving along nicely. Did 6 stair drills, got a bit slower on the last one so called it there. Did 6 strideouts. These were great again. Feel I have been going through the motions of doing them rather than attacking them with purpose. Last 2 reps I felt like I was flying along

Wednesday May 15 #

2 PM

Run (Trail) 1:13:21 [3] 14.86 km (4:56 / km) +309m 4:28 / km
slept:8.0

Bed by 12:30, fell asleep quickly and slept through to my alarm.

Porridge with berries and 2 cups of coffee. WFH again today.

Felt good on the run, quads a bit tight to begin with. Took it real easy until they loosened up. More power of the climb up Middleton today and moving well over the top and back down into the town.

Did 6 strideouts, really strong on these. Paces from 2:30-2:16

Protein shake and apple after. Had some malt loaf for a snack.

Chicken curry with rice for tea.
9 PM

S&C 40:00 [3]

2 x 12 Side Steps with Band
2 x 12 Squat Sidesteps with Band
2 x 10 each leg Single leg squat (15kg in one hand) - Strong today
2 x 30s Ball Leg squats - Slow and controlled
6 Jump (3 sec reception hold)
6 each leg Jump and 1 leg landing
2x 10L/10R Bulgarian split squat w 15kg in each hand - Strong on this as well
2 x 8 Push Press 8kg in each hand
2 x 6 each leg Feet elevated single leg hip thrust
2 x 10 SL Calf Raise - 8kg dumbell in one hand, started to fade in the last few reps
2 x 10 Sit to Stand CR - 15kg in each hand

Tuesday May 14 #

5 PM

Run (Trail) 1:02:13 [2] 10.74 km (5:48 / km) +334m 5:01 / km
slept:8.5

Bed by 12 and fell asleep quickly, slept through to my alarm. Good nice sleep and glad to be back in my bed. WFH today.

Porridge with berries and 2 cups of coffee for breakfast.

Rainy today so went out for my run after work. Slightly more doms today I think. But legs loosened up when I got moving. Low on power on the climbs but moving nicely on the flats and descents.

Happy with how I am feeling after the race.

Rice and mixed veg with cheese for tea.

Monday May 13 #

2 PM

Run (Trail) 1:08:28 [3] 11.91 km (5:45 / km) +243m 5:13 / km
slept:4.5 shoes: Terrax 260 O

Short sleep on the ferry, combination of my mind being wired after the race and our cabin seemly being above the engines meant it took me a long time to fall asleep.

Snacky breakfast of protein balls, bananas. Drove the 2 hours home. Unpacked a bit while having 2 coffees and then headed into the office.

Not sure if it was the back to work blues after a good weekend but not too happy today. Office was busy and I did not enjoy coming straight back to work.

Lunch run with James, had to walk a few times. Legs felt okay actually, bit tight on my quads but much better than previous races. Had a weird moment where my heart was beating really fast but calmed down after I walked for 30 seconds or so.

Protein shake, apple and 2 bananas after the run. Cycled back up to the flat and it was such a nice evening I rode up to the top of the moor.

RIce, mixed veg and then pasta, tuna, sweetcorn and cheese for tea.

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