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Training Log Archive: ba-ba

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running - Road and Trail13 9:08:19 73.65(7:27) 118.52(4:38) 1293
  Running - Trail + Terrain1 1:53:00 14.51(7:47) 23.34(4:50) 651
  S&C3 1:05:00
  Ministry of Silly Walks1 33:00 1.32(25:03) 2.12(15:34)
  Total16 12:39:19 89.47 143.99 1945
  [1-5]13 11:01:19
averages - sleep:8.2 rhr:37 weight:161.3lbs

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Sunday Feb 4 #

Note

I was planning to up the distance a bit this week, but jumping from ~115 to ~140km was maybe a case of eyes a bit bigger than belly. However I feel alright and will sleep well tonight!
Plan to get 2 decent sessions in this week but will listen to body and shorten/cut if needs be. Easy days easy with Friday a full rest day. Sunday is an out-n-back flat trail half marathon, the plan being to 3.45-55 the way out, then come back a bit quicker.

From general feeling of legs holding back an aerobic system that feels fine, speaking to Craig and from reading the Dave Norman blog, I need to start doing some more strides to try and improve leg turnover.
So that's strides for speed, band exercises for glute activation and hill sprints for form/glutes. What ever happened to just running? What's happened to me!
10 AM

Running - Road and Trail 5:37 [2] 1.25 km (4:29 / km)
shoes: Xtalon 212 #9 (GtWhernside'17)

Suddenly ranmout of time before the start.

Running - Trail + Terrain 1:53:00 intensity: (1:33:00 @3) + (20:00 @4) 23.34 km (4:50 / km) +651m 4:15 / km
rhr:38 slept:8.5 shoes: Xtalon 212 #9 (GtWhernside'17)

Mickleden Straddle. 6th.

Once we hit the hill it was obvious that today was just going to be a steady lope out to keep my terrain eye in, which I expected and had dressed for. Moving pretty well and quads happier today. Nice and snowy on the tops, if a bit shitty in places on the path we were running, bit boggy on the climb from Howden Clough. Took a long time to real in Fanning in the long descent but got him eventually. Nice day out, bottle of beer and good spread at the end.

About 7mins down on Steve, 3-4 off the following pack.

Running - Road and Trail 18:18 [1] 3.71 km (4:56 / km) +35m 4:42 / km
shoes: Asics Gel Impression Orange

Loop of the '4km, allow 2h' walking trail.

Saturday Feb 3 #

8 AM

Running - Road and Trail 1:28:53 intensity: (21:43 @1) + (11:35 @2) + (38:00 @4) + (17:35 @5) 22.21 km (4:00 / km) +43m 3:58 / km
slept:8.0 weight:159.4lbs shoes: Asics Gel Contend 3 Black

Out at Rother Valley. Banana at 7.45 and wrapped up in thermal and legs to remind myself this was a session not a 'race'.
18mins at 3.45
Parkrun at 17.35 (3.31s), Craig went off but after first mile gap stayed fairly similar. Another guy sat on me for a bit then we worked to hold 3.30s for the last few km, let him wind up the finish a bit.
20mins at 3.42 with Craig and Chris (2nd place) for first 15mins. Craig moving well and once solo found it a bit difficult to hold the 3.39 pace we had average up to then.
(6min/mile is 3.44 min/km).
Good cool down followed by a bacon butty. Good morning out. 6s felt a bit easier than Thursday.
10 PM

S&C 10:00 [0]

Women's CD world champs race. Despite spokilers well worth a watch

Friday Feb 2 #

7 AM

Running - Road and Trail 48:59 intensity: (5:00 @1) + (37:59 @2) + (6:00 @3) 9.42 km (5:12 / km) +239m 4:37 / km
slept:8.0 shoes: Roclite 280 #1 Blue

Morning Porter. Quads not that happy with the downhills

Running - Road and Trail 17:59 [2] 3.96 km (4:32 / km) +11m 4:29 / km
shoes: Asics Gel Impression Orange

Costume change then ITW
7 PM

Running - Road and Trail 22:20 [2] 4.43 km (5:03 / km) +92m 4:34 / km
shoes: Asics Gel Impression Orange

Late HFW via chippy. Craig said as I push the mileage I need to make sure I'm eating enough. Whilst this has never been a problem before I'm happy to follow the good Doctor's orders.
9 PM

S&C 10:00 [0]

Thursday Feb 1 #

8 AM

Running - Road and Trail 26:26 intensity: (20:00 @1) + (6:26 @2) 5.27 km (5:01 / km) +54m 4:46 / km
slept:8.0 weight:161.6lbs shoes: Asics Gel Contend 3 Black

1 PM

S&C 45:00 [0]
shoes: Asics Gel Contend 3 Black

Got some input from Si to get glutes working properly. A couple new/modified exercises and doing some of current exercises with added resistance band.
And more of them, natch.
5 PM

Running - Road and Trail 1:23:32 intensity: (29:23 @1) + (16:33 @2) + (37:36 @4) 19.11 km (4:22 / km) +184m 4:10 / km
shoes: Asics Gel Contend 3 Black

6miles (act 10.1km) at 6min miles round Attercliffe with John Birch. Kept on pace but felt a bit harder than expected, more like threshold today. John pulled away in the last 1.5 miles or so. Got it done though, mightl put harder feeling down to freshness (or lack thereof).

Wednesday Jan 31 #

8 AM

Running - Road and Trail 35:05 intensity: (30:00 @1) + (5:05 @2) 7.17 km (4:54 / km) +61m 4:42 / km
slept:8.0 shoes: Asics Gel Impression Orange

Keeping it a bit easier - knee fine when warmed up but aware of potential of it throwing my 'form' off.

I find this highly relevant (if not the race positions or times!): https://www.fastrunning.com/fast-runners/2018/dave...
5 PM

Running - Road and Trail 20:59 [2] 4.12 km (5:06 / km) +93m 4:35 / km
shoes: Asics Gel Impression Orange

How. Thought about heading out for a bit more but had had enough of headwind and sleet.

Tuesday Jan 30 #

8 AM

Running - Road and Trail 24:06 [1] 4.97 km (4:51 / km) +22m 4:45 / km
rhr:37 slept:8.5 shoes: Asics Gel Contend 3 Black

5 PM

Running - Road and Trail 1:24:47 intensity: (32:24 @1) + (30:47 @2) + (21:36 @5) 18.69 km (4:32 / km) +216m 4:17 / km
shoes: Asics Gel Contend 3 Black

8x800. 2:36, 30, 32, 34, 35, 36, 35, 41.

Was feeling well up for this, then caught my feet in some wire in Attercliffe on the run down and stacked it. Knee took a hit but was running OK. Got a bit excited on rep 2 which maybe brought the cliff forward to 8, 10 would have been nice, felt good for the first 7 at least.

Then run back up with Pete and John for most. John moving well on the 800s.
8 PM

Running - Road and Trail 8:53 [1] 1.55 km (5:44 / km)
shoes: Asics Gel Contend 3 Black

Rollmdown the hill from carvery

Monday Jan 29 #

8 AM

Running - Road and Trail 31:40 intensity: (25:00 @1) + (6:40 @2) 6.49 km (4:53 / km) +70m 4:38 / km
rhr:37 slept:8.5 weight:162.9lbs shoes: Asics Gel Impression Orange

ITW. Feeling good, legs 'good tired'. Looking forward to cracking on.

Need to sort out my running style - my bum sticks out way too much at the moment (especially when I race).
5 PM

Running - Road and Trail 30:45 [2] 6.18 km (4:59 / km) +175m 4:22 / km
shoes: Asics Gel Impression Orange

Ministry of Silly Walks 33:00 [0] 2.12 km (15:34 / km)
shoes: Asics Gel Impression Orange

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