Training Log Archive: RunarSIn the 7 days ending May 21, 2022:
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Saturday May 21, 2022 #
7 PM
Moderate run 1:08:00 [3] 15.4 km (4:25 / km) +331m 3:59 / km
slept:7.0 shoes: Hoka Zinal
10' prehab
Drills + 59' moderate.
Done on undulating trails/4x4 tracks with a few longer climbs. Very warm evening. Legs were good, no pains or niggles.
Friday May 20, 2022 #
9 AM
Easy run 1:17:00 [1] 12.5 km (6:10 / km) +181m 5:45 / km
slept:8.0 shoes: Hooka Torrent 2
Good night sleep
10' prehab
Drills + 57' easy + Strides.
More tired today than yesterday - legs pretty sluggish. Slow going on the trails and quad roads, but still an enjoyable morning. And strides were a lot better than i expected - not superfast but not too shabby either. Actually felt pretty good. No pains or niggles.
10' prehab
Drills + 57' easy + Strides.
More tired today than yesterday - legs pretty sluggish. Slow going on the trails and quad roads, but still an enjoyable morning. And strides were a lot better than i expected - not superfast but not too shabby either. Actually felt pretty good. No pains or niggles.
5 PM
Strength - legs and core 20:00 [0]
Thursday May 19, 2022 #
9 AM
Strength - upper body 30:00 [0]
7 PM
Easy run 1:13:00 [1] 12.8 km (5:42 / km) +277m 5:09 / km
slept:8.5 shoes: Hooka Torrent 2
Very good night sleep.
10' prehab
Drills + 61' easy on 4x4 tracks/gravel road.
Legs a bit tired but not too bad. Nice evening run, no pains or niggles.
10' prehab
Drills + 61' easy on 4x4 tracks/gravel road.
Legs a bit tired but not too bad. Nice evening run, no pains or niggles.
Wednesday May 18, 2022 #
6 AM
Long/specific run 4:41:00 [2] 48.0 km (5:51 / km) +1539m 5:03 / km
slept:8.5 shoes: Hooka Speedgoat 5
Very good night sleep.
10' prehab.
Felt tired and sluggish from the start but got into a good rhythm after a few km, and that lasted throughout - more or less. Climbed well and found a good pace on the flat bits - a pace that I could hold for a very long time. Kept asking myself "is this 100k effort?" and it felt like it all along. Nutrition has been good up until today, but was struggling a bit late in the run. Prob a combination of running at a slightly higher intensity than i've done so far in the buildup and the heat and being slightly dehydrated. I brought extra fluids but it still wasn't enough, so for next weeks sessions I need to plan my route to be able to top up with more water during the run. At least once. Was completely out of water for the last bit and really thirsty. Drank a LOT after I got back. Was incredibly thirsty. So think that might have affected the gel intake as well... Still managed to get down 9 gels, 2 bottles of energy drink (20g carb pr drink) and a Mountain Fuel bar (40g carb). All in all approx 75g carb pr hour. Was hoping to get a little more in but today wasn't the day. Will tweak and make sure I drink more next week to better absorb the nutrition as well.
Pleased with the pace of the run - especially as I never felt super, only ok. Much more runable route, with one big climb and 2 smaller. But total vert a little low. A bit surprised as Alltrails estimated 1900m and Coros 2250. Usually it ends up being somewhere between those two, which would have been spot on. But today it was a lot less. So will keep that in mind for next week as well, to try to get a little more vert in but still similar sort of runable terrain. All in all I think it was a good session and it definitely gives me confidence in terms of what pace is realistic for Mozart. Not having seen or run on the actual course yet of course :)
Protein shake post run.
No pains or niggles.
10' prehab.
Felt tired and sluggish from the start but got into a good rhythm after a few km, and that lasted throughout - more or less. Climbed well and found a good pace on the flat bits - a pace that I could hold for a very long time. Kept asking myself "is this 100k effort?" and it felt like it all along. Nutrition has been good up until today, but was struggling a bit late in the run. Prob a combination of running at a slightly higher intensity than i've done so far in the buildup and the heat and being slightly dehydrated. I brought extra fluids but it still wasn't enough, so for next weeks sessions I need to plan my route to be able to top up with more water during the run. At least once. Was completely out of water for the last bit and really thirsty. Drank a LOT after I got back. Was incredibly thirsty. So think that might have affected the gel intake as well... Still managed to get down 9 gels, 2 bottles of energy drink (20g carb pr drink) and a Mountain Fuel bar (40g carb). All in all approx 75g carb pr hour. Was hoping to get a little more in but today wasn't the day. Will tweak and make sure I drink more next week to better absorb the nutrition as well.
Pleased with the pace of the run - especially as I never felt super, only ok. Much more runable route, with one big climb and 2 smaller. But total vert a little low. A bit surprised as Alltrails estimated 1900m and Coros 2250. Usually it ends up being somewhere between those two, which would have been spot on. But today it was a lot less. So will keep that in mind for next week as well, to try to get a little more vert in but still similar sort of runable terrain. All in all I think it was a good session and it definitely gives me confidence in terms of what pace is realistic for Mozart. Not having seen or run on the actual course yet of course :)
Protein shake post run.
No pains or niggles.
Tuesday May 17, 2022 #
9 AM
Long/specific run 1:44:00 [1] 16.1 km (6:28 / km) +568m 5:29 / km
slept:8.0 shoes: Hooka Torrent 2
Another good night sleep.
10' prehab
Drills + 1h36' specific on the trails.
Nice combo of single track, technical trails, and very runable 4x4 tracks. Felt good, little stiffness in the calfs, but that disappeared quickly. Poles out for this one as well. No nutrition but Protein shake post run.
No pains or niggles - happy days.
10' prehab
Drills + 1h36' specific on the trails.
Nice combo of single track, technical trails, and very runable 4x4 tracks. Felt good, little stiffness in the calfs, but that disappeared quickly. Poles out for this one as well. No nutrition but Protein shake post run.
No pains or niggles - happy days.
Monday May 16, 2022 #
7 AM
Easy run 1:16:00 [1] 14.2 km (5:21 / km) +63m 5:14 / km
slept:6.0 shoes: Saucony Endorphine Pro - Blue
For some reason I couldn't fall asleep last night. So a little less sleep than normal.
10' prehab
Drills + easy + 6 x strides
Did the run along the coast - to keep it flat. Felt good and kept it very easy. Strides were very good - felt fast. No pains or niggles.
10' prehab
Drills + easy + 6 x strides
Did the run along the coast - to keep it flat. Felt good and kept it very easy. Strides were very good - felt fast. No pains or niggles.
7 PM
Strength - legs and core 20:00 [0]
Sunday May 15, 2022 #
8 AM
Uphill Tempo 2:06:00 [4] 20.8 km (6:03 / km) +915m 4:58 / km
slept:9.0
Very good night sleep!
10' prehab.
Drills + 25' easy + 40' uphill tempo + easy back home.
I just love the uphill tempos. Think those are my favourite sessions! Love the work going uphill - pushing but controlling it. Allthough today I think I was a bit on the conservative side. Could probably gone slightly harder and still be in control. Was a bit unsure how hard to push from the start as I didn't know the route. But now I do. So the next one should be even better. Still a great session - I really feel I'm working and just love seeing the progress as you get higher and higher up. Brilliant morning with amazing views helps as well.... No pains or niggles - body feeling real good at the moment! A tiny bit of tiredness from the start but that dissappeared as soon as I got going. Tomorrow I will go down to the coast to do a super flat easy run to give the legs some "rest" ahead of tues and wed.
10' prehab.
Drills + 25' easy + 40' uphill tempo + easy back home.
I just love the uphill tempos. Think those are my favourite sessions! Love the work going uphill - pushing but controlling it. Allthough today I think I was a bit on the conservative side. Could probably gone slightly harder and still be in control. Was a bit unsure how hard to push from the start as I didn't know the route. But now I do. So the next one should be even better. Still a great session - I really feel I'm working and just love seeing the progress as you get higher and higher up. Brilliant morning with amazing views helps as well.... No pains or niggles - body feeling real good at the moment! A tiny bit of tiredness from the start but that dissappeared as soon as I got going. Tomorrow I will go down to the coast to do a super flat easy run to give the legs some "rest" ahead of tues and wed.