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Training Log Archive: wstewart88

In the 7 days ending Mar 27:

activity # timemileskm+m
  Specific Endurance2 4:28:21 31.43(8:32) 50.58(5:18) 1413
  Mile Hills1 1:17:02 9.06(8:30) 14.58(5:17) 436
  S+C2 1:10:00
  Hill Sprints1 1:06:09 8.23(8:02) 13.24(5:00) 142
  Easy + Strideouts1 1:04:39 8.09(7:59) 13.02(4:58) 68
  Moderate1 1:00:01 9.0(6:40) 14.49(4:09) 100
  Easy road run1 1:00:00 7.03(8:32) 11.32(5:18) 68
  Total9 11:06:12 72.84 117.23 2227
  [1-5]8 10:36:12
averages - sleep:8.3

» now

Saturday Mar 27 #

9 AM

Specific Endurance 1:58:19 [2] 22.42 km (5:17 / km) +655m 4:36 / km
slept:8.0 shoes: Hoka Torrent 2

Not a great night sleep and felt quite restless. Woke up feeling grim and spent most of the morning shitting through the eye of a needle. Really upset stomach and cramping quite badly. Gave it an hour to see if it would improve but not much. Headed out at 9ish and a bit later than planned but a stunning day out there. Cold, gusty wind but really nice in the sun.

First hour was grim to be honest. Felt good on the climbs but every descent was disrupting my stomach and pretty uncomfortable. Ended up taking another 2 shits and started to feel a bit better. Probably as I was empty by then but at least could run uninterrupted for the second hour.

Second hour was good and felt in a much better flow. Uphills nice and steady and feeling good. Legs were moving well today and knee was fine today throughout. Feet certainly work harder in the Torrents vs the Speedgoats but fine enough for a shorter run.

Overall the intensity today was probably lacking a bit compared to a race specific effort but got it done despite feeling like death. Need to refuel now and get some fluids in.

Friday Mar 26 #

7 AM

Hill Sprints 1:06:09 [1] 13.24 km (5:00 / km) +142m 4:45 / km
slept:7.0 shoes: Zoom Fly 3

Dogs up early so up at 4.50 and struggled to get back to sleep. Lomborg’s book is great so was reading that with a coffee before heading out the door. Felt rested enough after a good sleep. Horizontal rain and blowing a gale. Hands really cold and soaked through but it was great to get out.

For the first 6k again I had the same sharp pain in the left knee again and then completely disappeared. Really odd. Feels like I need some wd40. Other than that I was moving fine today and felt relatively fresh after yesterday’s session.

Hill sprints went well again. Slightly rushed the recoveries with the weather but felt strong. Remainder of the run felt great - really light on my feet and quite efficient.

When I’m 39 I want to get to the Olympics! Great run from Chris Thomson. Those corners look a nightmare.

Thursday Mar 25 #

5 PM

Mile Hills 1:17:02 [3] 14.58 km (5:17 / km) +436m 4:36 / km
slept:8.5 shoes: EVO Speedgoat

Good night sleep but ended up snoozing and then dog walking so the morning plan went out the window. Paid the price as I missed the good weather and turned out to be a graft tonight. Left the house at lunch and packed shorts and T-shirt but by the time I ran after work it was proper jacket weather.

Warm up felt okay but still a little flat and during the first rep it took a bit to get going and get the legs turning but settled into a good pace. Really hard to draw a comparison to last week as the whole rep was into a strong headwind and the rain came on. Was blown to a halt once or twice but just tried to run to rpe. Second rep was really good and surprised myself. Rep 3 was okay but again really gusty although didn’t tie up so badly at the end this time. Recoveries felt better - still breathing out my arse but was able to get a slow jog back down the hill before going again.

Legs felt fine once they got moving which was good. Was getting really cold in the cool down so cut 5mins off the end to get back in the car.

Wednesday Mar 24 #

7 AM

S+C 30:00 [0]

Devils (3kg)
1. 12
2. 12

Angels (7kg)
1. 6
2. 6

Cobra push-ups
1. 15
2. 12

RR (7kg)
1. 20
2. 20

1. 15
2. 12

Bench press (7kg)
1. 20
2. 20

Front raise (7kg)
1. 10
2. 11
6 PM

Easy + Strideouts 1:04:39 [1] 13.02 km (4:58 / km) +68m 4:50 / km
shoes: Mizuno Neo

Well that was fucking awful. Felt good getting up this morning and s&c went well. Breakfast and then out and about for work today. Jam packed schedule that proved to be very draining. Got done at about 6 and out for a run.

Legs felt fine although a slight pain behind my left patella. Came and went throughout the run. Energy levels felt really low and was really lightheaded throughout the run. So much so that I needed to stop and sit at halfway before feeling a little better. Ran okay after that but a real grind. Strideouts felt okay and moving fine but not feeling super sharp.

Not sure if it’s calories I’m lacking or just an off day with a lot going on but a bit annoying. Will get the mile hills done tomorrow first thing.

Tuesday Mar 23 #

4 PM

Moderate 1:00:01 [2] 14.49 km (4:09 / km) +100m 4:00 / km
slept:9.0 shoes: Endorphin Speed

Good night sleep. Shit day at work. Bloody brilliant run.

Woke feeling well rested today and out walking the dogs first thing before breakfast and work. Long day but got done sharpish in the absence of a lunch break. No niggles today and calf raises felt fine.

Ran at 4 and a chilly afternoon with strong winds. Gloves back out again. Not sure where that run came from to be honest. Nothing spectacular but just felt really comfortable and dialled into the intensity today. The best moderate run since the long run in Feb. Legs moving really well and enjoyed that. Out in 30mins and into the wind and then back in 27mins so ran up and down the street a bit.

Monday Mar 22 #

7 AM

Easy road run 1:00:00 [1] 11.32 km (5:18 / km) +68m 5:09 / km
slept:8.5 shoes: NB 1080

Slept like a baby last night and feeling much better now. Up and out this morning so I can get the PC session done this evening. Cold one and T-shirt only was a bad choice.

Legs were feeling absolutely battered which I was a bit surprised at. Wasn’t expecting the added elevation to have that much effect. Was a bit of a shuffle this morning but eased a little after 7km. Slight ache in left knee but main issue this morning was my guts. Really unsettled and mad dash into the bushes as well as cutting run short to get in the house.
6 PM

S+C 40:00 [1]

Ball Pass
1. 24
2. 17

Front plank routine
2 sets as 10, 10, 10, 15

Reverse plank (iso)
1. 51s
2. 52s

Split Squats (7kg)
1. L15 R15
2. L15 R15

RDL (7kg)
1. L12 R12
2. L12 R12

Side plank + knees
1. L25 R25
2. L25 R25

Hamstring Curls
1. 10/4/4
2. 10/4/4

Step Ups (7kg)
1. L15 R15
2. L15 R15

Single leg glute bridge (4kg)
1. L10 R10
2. L10 R10

Sunday Mar 21 #

10 AM

Specific Endurance 2:30:02 [2] 28.16 km (5:20 / km) +758m 4:42 / km
slept:8.5 shoes: EVO Speedgoat

Good night sleep again and feeling a lot more normal now. Dogs seem to be back to usual health and antics so get back to some consistency back to sleeping and recovery. Legs were feeling good this morning. Coffee and breakfast and then out the door. Really sunny again and about 13 degrees.

Split the run into two with the first hour at Arthurs Seat and then the second half at Braids and Blackford. Thinking was that it would give a good mix of trails and not too much elevation per hour. Turned out to be pretty dead on and pretty decent.

First 20mins or so took a bit of time to get going and warm up but got moving after that and settled into a nice rhythm. Climbs felt good in the first hour and was in cruise control for flats and descents. Really good fun but the elevation was racking up and still a little front ended. First hour was about 450m.

Second hour went well but as the run went on I started to feel the effects of the heat on the climbs. Still moving okay but definitely started to tire a bit. Last couple of climbs were a grind but then was moving okay on the flats. Last 30 mins I was feeling a little light headed and could have really done with some fluids.

Good run but was lagging a bit in the last 45mins today vs last week’s run. Multitude of factors but a more normal training week, warmer weather, better quality run yesterday and building in volume. Pretty happy overall but need a lie down now and some fluids.

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