Training Log Archive: RunarSIn the 7 days ending Apr 30, 2022:
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Saturday Apr 30, 2022 #
10 AM
Long/specific run 2:54:00 [2] 24.8 km (7:01 / km) +1452m 5:26 / km
slept:9.0 shoes: Hoka Zinal
Slept like a baby! Never usually sleep 9 hours....
Brilliant run on the fells. A little more climb pr hour than planned but kept it all to what I think is current 100k effort. Controlled and enjoyable. Poles all the way. Gels every 30' plus a weaker mixed energy drink + a bar. Average 75-80g carb pr hour. Protein drink post run. No pains or niggles, but quads a bit sore towards the end. Could definitely feel yesterdays harder effort by the end.
Brilliant run on the fells. A little more climb pr hour than planned but kept it all to what I think is current 100k effort. Controlled and enjoyable. Poles all the way. Gels every 30' plus a weaker mixed energy drink + a bar. Average 75-80g carb pr hour. Protein drink post run. No pains or niggles, but quads a bit sore towards the end. Could definitely feel yesterdays harder effort by the end.
Friday Apr 29, 2022 #
7 AM
Strength - legs and core 20:00 [0]
3 PM
Uphill Tempo 1:33:00 [4] 13.5 km (6:53 / km) +902m 5:10 / km
slept:8.0 shoes: Hoka Zinal
Another really good night sleep.
Drills + 20ish easy + 34' uphill tempo + 25ish easy back down.
Really enjoyed that! Like the uphill tempo sessions. Kept it controlled - trying to dial in similar effort to the treadmilll reps. So basically an 8, but maybe slightly less from the start. Used poles. Legs felt pretty good, no pains or niggles.
Drills + 20ish easy + 34' uphill tempo + 25ish easy back down.
Really enjoyed that! Like the uphill tempo sessions. Kept it controlled - trying to dial in similar effort to the treadmilll reps. So basically an 8, but maybe slightly less from the start. Used poles. Legs felt pretty good, no pains or niggles.
Thursday Apr 28, 2022 #
8 AM
Easy run 1:40:00 [1] 22.9 km (4:22 / km) +186m 4:12 / km
slept:8.0 shoes: Adidas Adizero Adios 5
Very good night sleep.
Drills + 35' easy + 8 x hill sprints + 30' easy.
Slightly longer than planned but very good. Legs a bit stiff from the start but loosened and hill sprints went really well. No pains or niggles.
Drills + 35' easy + 8 x hill sprints + 30' easy.
Slightly longer than planned but very good. Legs a bit stiff from the start but loosened and hill sprints went really well. No pains or niggles.
Wednesday Apr 27, 2022 #
8 AM
Moderate run 1:09:00 [3] 17.0 km (4:04 / km) +93m 3:57 / km
slept:6.5 shoes: Saucony Endorphine Pro - Blue
Not a great night sleep. Slept a bit on and off.
10' prehab.
Drills + 60' moderate.
Quads a little bit stiff still before the start, but felt fairly good. Was shocked though when I looke at the watch after completing the run (ran it all blind, based on effort) and it showed average 3:46 pace.... It felt fairly easy/controlled and since I felt good I expected something like 3:50-55. But obviously my legs were pretty good today. And my body felt awesome. Enjoyed it from start to finish and felt like floating. Excellent session! No pains or niggles.
10' prehab.
Drills + 60' moderate.
Quads a little bit stiff still before the start, but felt fairly good. Was shocked though when I looke at the watch after completing the run (ran it all blind, based on effort) and it showed average 3:46 pace.... It felt fairly easy/controlled and since I felt good I expected something like 3:50-55. But obviously my legs were pretty good today. And my body felt awesome. Enjoyed it from start to finish and felt like floating. Excellent session! No pains or niggles.
5 PM
Strength - upper body 30:00 [0]
Tuesday Apr 26, 2022 #
7 AM
Strength - legs and core 20:00 [0]
The usual leg and core S&C 1
7 PM
Easy run 1:19:00 [1] 14.7 km (5:22 / km) +105m 5:11 / km
slept:8.0 shoes: Adidas Adizero Adios 5
Good night sleep.
10' prehab
Drills + 60' easy + 6 x strides.
Legs better than yesterday but still a bit stiff and sore. Loosened throughout the run and strides were actually pretty good. No other pains or niggles.
10' prehab
Drills + 60' easy + 6 x strides.
Legs better than yesterday but still a bit stiff and sore. Loosened throughout the run and strides were actually pretty good. No other pains or niggles.
Monday Apr 25, 2022 #
4 PM
Easy run 1:13:00 [1] 12.9 km (5:40 / km) +102m 5:27 / km
slept:8.5 shoes: Saucony Endorphine Shift
Very good night sleep.
10' prehab
Drills + 61' easy.
Legs pretty tired today - quads a bit sore so no strides. Kept it super easy. No other pains or niggles.
10' prehab
Drills + 61' easy.
Legs pretty tired today - quads a bit sore so no strides. Kept it super easy. No other pains or niggles.
Sunday Apr 24, 2022 #
12 PM
Long/specific run 3:58:00 [2] 36.2 km (6:34 / km) +1875m 5:13 / km
slept:8.0 shoes: Hooka Speedgoat 5
Another good night sleep.
That was a great run - best long run in ages!
Legs a bit tired from the start but loosened quickly. Good day for it allthough pretty windy and cold on the tops. But didn't mind at all. Longest climbs in ages, so they felt a little bit off from the start, but the running between the two climbs was fab - felt easy and very enjoyable - and once I got into the rhythm on the climbs, those felt good as well. Not as fast as in peak shape yet, but din't expect that as this was really the first proper long run with some proper climbing. Used poles (also did that on the shorter one yesterday) and fueled weel. Gel every 30mins mixed with tailwind + homemade bananacake. Will bring bananas on the coming long runs as well - like i did last year. 300-350kcal an hour. So a little on the lower side. Protein shake post run. Legs a little tired towards the end and could def feel the quads from the fownhill runnning. But better than expected. A vert good and enjoyable sunday. Ready for 7 solid weeks of training now - excited about Mozart!
That was a great run - best long run in ages!
Legs a bit tired from the start but loosened quickly. Good day for it allthough pretty windy and cold on the tops. But didn't mind at all. Longest climbs in ages, so they felt a little bit off from the start, but the running between the two climbs was fab - felt easy and very enjoyable - and once I got into the rhythm on the climbs, those felt good as well. Not as fast as in peak shape yet, but din't expect that as this was really the first proper long run with some proper climbing. Used poles (also did that on the shorter one yesterday) and fueled weel. Gel every 30mins mixed with tailwind + homemade bananacake. Will bring bananas on the coming long runs as well - like i did last year. 300-350kcal an hour. So a little on the lower side. Protein shake post run. Legs a little tired towards the end and could def feel the quads from the fownhill runnning. But better than expected. A vert good and enjoyable sunday. Ready for 7 solid weeks of training now - excited about Mozart!