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Training Log Archive: Felly

In the 7 days ending Nov 19, 2017:

activity # timemileskm+mload
  Running4 5:34:18 41.07(8:08) 66.09(5:03) 1203330.2
  Cross Training4 3:35:2783.5
  Strength and Conditioning3 2:20:0035.0
  Drills/Mobility1 30:007.5
  Total11 11:59:45 41.07 66.09 1203456.2
  [1-5]11 11:56:00
averages - weight:72.1kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

8 AM

Running 1:40:35 intensity: (1:50 @0) + (12:04 @1) + (1:16:01 @2) + (10:40 @3) 18.03 km (5:35 / km) +325m 5:07 / km
ahr:130 max:156 shoes: VJ Iroc - Nov 18

Run with the fam nearly to Kendal then back on my own.

Saturday Nov 18, 2017 #

10 AM

Running 10:20 intensity: (20 @0) + (14 @1) + (8:00 @2) + (1:46 @3) 1.46 km (7:06 / km) +68m 5:45 / km
ahr:137 max:159 shoes: VJ Iroc - Nov 18

Checking out the cobbles we'd be finishing down. They were horrific, especially slightly damp.

Running 39:56 intensity: (8:12 @4) + (31:44 @5) 10.44 km (3:49 / km) +222m 3:27 / km
ahr:176 max:188 shoes: VJ Iroc - Nov 18

Kendal Mountain Festival 10km - 2nd

Coolest race I've ever done with huge crowds, Steve Backshall starting us, a landrover leading us up the hill, loads of cameras, awesome views at the top, and then finishing down the high street to hundreds of people applauding. Awesome. So great to share it with family too.

In terms of the race I felt great today, banter started but then kept it comfortable up the road and got gapped a bit, then slowly worked my way through, eventually got into 2nd at about 6km and stayed there. Had to work hard at the end and was neck and neck with Damian Hall coming down the steep cobbles but I got the inside line and sprinted all the way to the line.

Also forgot my shoes so it was lucky that Tom brought his that he's giving me cos they're too big for him - they were awesome!

Results: http://results.opentracking.co.uk/kmftrail17

Running 8:28 intensity: (29 @2) + (1:41 @3) + (4:45 @4) + (1:33 @5) 1.44 km (5:53 / km) +3m 5:49 / km
ahr:170 max:179 shoes: VJ Iroc - Nov 18

1st warm down with Tom.

Running 10:29 intensity: (21 @1) + (1:04 @2) + (9:04 @3) 1.86 km (5:39 / km) +45m 5:02 / km
ahr:151 max:169 shoes: VJ Iroc - Nov 18

2nd with Jack.

Friday Nov 17, 2017 #

7 AM

Cross Training (Aquajogging) 1:00:00 [1]

Feeling in need of a rest day but decided to go anyway and keep it chilled. Beth much the same.

Thursday Nov 16, 2017 #

7 AM

Strength and Conditioning 1:00:00 [1]
weight:71.8kg

Tested single leg squats again and I was much better than a month ago. Spoke to Steve after about my original testing results - my backs still too tight (but way better than it was), static holds not good at all (but this is mainly arm strength which I'm not too bothered about) and left leg is slightly less stable than my right (probably why my injuries have mainly been down my left side).

Right hamstring feeling a bit tender during the circuits today so smashed some core in the last set.

Also weight has gone back down again, even after eating a load of pasta last night. I'm learning not to necessarily trust fluctuations, but will still try to eat as well as I can until exams.
11 AM

Running 1:30:06 intensity: (8 @0) + (16 @1) + (40:55 @2) + (48:47 @3) 17.07 km (5:17 / km) +393m 4:44 / km
ahr:144 max:161 shoes: Nike Zoom Winflo 2

Long easy on B and B. Chilly but lovely.
7 PM

Strength and Conditioning 20:00 [1]

Body balance with Madara. Expecting nice and relaxed yoga but it was really fast and intense, with quite a bit of core.

Wednesday Nov 15, 2017 #

7 AM

Cross Training (Aquajogging) 1:00:00 [2]

Laura joined too this week.
2 PM

Cross Training (Spinning) 1:00:25 intensity: (34:06 @1) + (26:02 @2) + (17 @3)
ahr:118 max:150 weight:71.6kg

Tuesday Nov 14, 2017 #

7 AM

Drills/Mobility 30:00 [1]
shoes: Nike Zoom Winflo 2

5 PM

Running 22:45 intensity: (29 @0) + (1:38 @1) + (16:13 @2) + (4:25 @3) 4.09 km (5:34 / km) +15m 5:28 / km
ahr:135 max:161 shoes: Nike Zoom Winflo 2

Running tempo 33:00 intensity: (1 @1) + (1:55 @2) + (5:02 @3) + (15:04 @4) + (10:58 @5) 8.43 km (3:55 / km) +50m 3:48 / km
ahr:171 max:182 shoes: Nike Zoom Winflo 2

3 x 9 mins [2 mins]

Running slightly too quick so needed Tim's help to keep working hard to the end of the second and third reps, running with him for most of it. Running quicker every week which is cool, but need to watch that I'm staying in the right zone.

Calves still very sore, fairly sure its nothing dangerous just gotta get through it.

Running 5:35 intensity: (58 @2) + (4:37 @3) 1.07 km (5:13 / km) +2m 5:10 / km
ahr:156 max:167 shoes: Nike Zoom Winflo 2

Strides.

Running 13:04 intensity: (19 @1) + (4:54 @2) + (7:51 @3) 2.21 km (5:54 / km) +80m 5:00 / km
ahr:145 max:159 shoes: Nike Zoom Winflo 2

Monday Nov 13, 2017 #

4 PM

Strength and Conditioning 1:00:00 [1]
weight:73kg

Hmm seem to be putting on weight. Now all my big deadlines are done, and training is pretty settled, will try to put an effort into eating well for the next month.

Cross Training (Spinning) 35:02 intensity: (58 @0) + (2:19 @1) + (31:15 @2) + (30 @3)
ahr:127 max:152

With Laura.

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