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Training Log Archive: Aky04

In the 7 days ending Jun 2:

activity # timemileskm+m
  Run8 12:15:23 62.67(11:44) 100.85(7:18) 3491
  S&C1 45:00
  Total9 13:00:23 62.67 100.85 3491
averages - sleep:8.4

» now

Sunday Jun 2 #

(rest day)

Another full day of the event, briefing and working the race. Lot of time on my feet. Did not get out for a run, no free time came up.

Event was a success and I am happy with how it went.

Saturday Jun 1 #

4 PM

Run (Trail) 2:16:22 [2] 11.55 km (11:48 / km) +517m 9:39 / km

Long day with 2 1/2 hours briefing the competitors. Then another 2 1/2 hours speaking to people when they came back in at the finish.

Collection/ Placement route for the event. Slow going and felt like I never really switched on. Stop starting putting the controls out.

Friday May 31 #

12 PM

Run (Control placement ) 4:36:08 [3] 27.39 km (10:05 / km) +1486m 7:56 / km

First night in the tent, colder than I expected so woke up a few times and had to re-adjust my layers.

Cereal, 2 bananas and a bacon and sausage butty for breakfast.

Waited for the team to arrived and then briefed them on the routes for the day.
We were short of gripples for the controls so I had to wait for some new ones before I could head out on my route. Warm and windy day, full sun.

I had 13 controls to put out, essentially the Fairfield horseshoe with some extea out and backs. Strong throughout to be honest, able to move decently well and got round in 4 1/2 while putting out the control boxes.

Coffin route back in and I was pleased how strong I felt after 4 hours, could tell my legs were a bit fatigued. Still rolling over the climbs and moving well.

Chicken, pasta meal and a cheese burger for lunch. Competitors had started to arrive now. Worked on the website to make sure it was ready for the tracking.

Chilli for tea, family arrived and I helped them put u[ the tents.

Thursday May 30 #

1 PM

Run (Trail) 52:57 [2] 10.26 km (5:10 / km) +296m 4:31 / km

Porridge with berries for breakfast. WFH today, getting last few things ready for the festival over the weekend.

Lunch run over the moor, feeling good and moving well. Protein shake and 2 bananas after. Meatfeast pizza for lunch.

Headed off to Grasmere around 4ish, 2 hour drive which was pleasant. Bit more work getting things ready. Pizza for tea.

Headed out for a quick run up to Alcock tarn with a few of the team.
9 PM

Run (Trail) 41:14 [2] 4.53 km (9:06 / km) +296m 6:52 / km

Easy run out with the team

Wednesday May 29 #

2 PM

Run 52:53 [2] 9.82 km (5:23 / km) +270m 4:44 / km

6 PM

Run (Road) 37:13 [2] 7.63 km (4:53 / km) +115m 4:32 / km
shoes: Puma Deviate Nitro

6 Stair drills and 4 strides

Tuesday May 28 #

2 PM

Run (Kenyan Fartlek) 1:00:58 [3] 13.85 km (4:24 / km) +178m 4:08 / km
slept:8.5 shoes: Takum Sen 8

Went to bed at 12, fell asleep straight away. Slept soundly through to 8 and then dozed in for 30 minutes. WFH today.

Porridge with berries and 2 cups of coffee for breakfast. Busy day at work, had a lot on my plate this week anyway but the stock system has helpfully shit the bed.

Headed out later than planned with the workload. Feeling good on the warmup, just loping along nicely. Looking forward to the session.

Felt great on the session. Very strong on the reps, poppy off the ground and the pace felt easy. The minutes flew by. Recovering quickly on the moderates and didn't seem to slow down that much on them.

Easy back up to the flat, moving well poppy still.

Protein shake, 2 bananas after the run.

Finished the work day off, happy with the amount of work I got done today. House viewing after work, seems like a good spot. Might put an offer in tomorrow.

Chilli and rice for tea.
10 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)
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, good on this one
2 x 10 Sit to Stand CR - 15kg in each hand

Weight feeling good again, left hip got a bit sore after the single leg jumps but settled down in the hip thrusts

Did S&C, didn't realise it's on the plan for tomorrow

Monday May 27 #

2 PM

Run (Trail) 1:17:38 [2] 15.82 km (4:54 / km) +333m 4:26 / km

Bed by 12 and fell asleep quickly, slept through to 10 and woke up naturally. Another good night sleep.

Porridge and berries with 2 cups of coffee.

Easy morning bumbling round the flat. Headed out for the run. Hip felt normal on this run again which I am happy about. Body felt great and I was rolling along nicely. Strong on the climbs and loose on the descents. Windy but sunny. Enjoyed that.
Did 6 strideouts at the end, nice tailwind for these. Strong and speedy, paces from 2:20-2::06.

Protein shake, 2 bananas. Rice and mixed veg with cheese for lunch.

Headed out with Jess for an easy bike ride round the town looking at houses for sale. 13km of stop start.

Chilli and rice for tea, custard for pudding.

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