In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running - trail||3|| 6:08:51|| 35.26||(10:28)|| 56.74||(6:30)|| 3661|
| ||Running - Grass||2|| 2:03:53|| 15.46||(8:01)|| 24.88||(4:59)|| 483|
| ||Running - road||1|| 1:04:01|| 8.17||(7:50)|| 13.15||(4:52)|| 1021|
| ||Turbo trainer||1|| 52:00|
| ||Total||7|| 10:08:45|| 58.89|| 94.77|| 5165|
|averages - sleep:6.9|
Running - trail 29:31  2.01 mi (14:40 / mi) +381ft 12:27 / mi
Running - trail 40:41  1.25 mi (32:26 / mi) +273ft 26:54 / mi
Running - trail (Specific endurance) 4:00:34  25.46 mi (9:27 / mi) +2604ft 8:37 / mi
slept:6.0 shoes: Hoka Challenger ATR 5
Long run on causeway coastal trails.
Early start for this one so I wasn’t taking up half the day whilst away with the family. Drizzly and windy but warm enough to run in a tshirt. First the ankle. Not good unfortunately. As this route is a pure out and back course, I was monitoring it on the way out to decide if I should turn back early. I could feel it from the outset but it was just a mild discomfort and not really troubling so thought it was fine to run on. This was the case for the first 3 hours but for the last hour it got quite painful, maybe up to 3 out of 5. At this point I had no choice but to keep running until I got back to the car. It was manageable but not pleasant and I was worried about doing more damage. The soreness appears to be the joint itself which would perhaps explain why I sometimes feel it in different places. I will have to get booked in to see someone about it asap.
Ankle aside, this was probably the best I have felt on this run. I was comfortable throughout and fuelled well and felt I had plenty left in the tank at the end. Looking back it was about 10 mins quicker than when I did this route last year prior to the causeway ultra, in spite of having to take the downhills very easy to protect the ankle. I also felt pretty busted at the end of those runs whereas this time I would have been fine to run on.
Fuelling. Took a bladder with approx 1.75 litres of water mixed with two sachets of tailwind (which felt fairly heavy on my back for the first while) along with gels every 20/30 mins after the first hour. Didn’t feel like eating for the first hour as my breakfast consisted of an energy bar and coffee in the car on the drive round to Portballintrae.
Turbo trainer 52:00 
Running - trail (Easy) 58:05  6.53 mi (8:54 / mi) +404ft 8:24 / mi
slept:7.0 shoes: Nike Epic react (blue)
Easy run around Belfast forest trails and towpath followed by 6 strideouts. I was a bit nervous about the ankle after last night but oddly it was fine again. Everything else felt good and it was an enjoyable run on a nice sunny afternoon
Running - road (Easy) 8:53  1.1 mi (8:05 / mi) +164ft 7:05 / mi
shoes: Nike Epic react (blue)
Running - road (Long hill reps) 46:51  6.0 mi (7:49 / mi) +857ft 6:53 / mi
slept:7.5 shoes: Nike Epic react (blue)
Parked at the playing fields but ran out along the road to a road with a long uphill section. Ended up doing a slightly shorter than planned session of 3 x 1 mile hill repeats as I reached the top of the road after one mile and it was closed for resurfacing after that. It was probably enough for tonight in any case as I was feeling pretty busted on the third one. Ankle was fine to start but sore again in the same location as last night at the end of the run (2 out of 5)
Running - road (Easy) 8:17  1.07 mi (7:44 / mi)
shoes: Nike Epic react (blue)
Running - Grass (Easy) 1:00:20  7.45 mi (8:06 / mi) +258ft 7:50 / mi
slept:6.5 shoes: Hoka Challenger ATR 5
Easy run on grass plus 8 speed variations. Dry evening but windy as seems to be the norm. Felt sluggish after setting off (having done leg swings and calf raises). Didn't sleep too well last night so have been feeling quite tired all day and felt generally quite tired throughout the run. Started the speed variations after 25 mins and repeated every 3.5 mins. Right ankle was feeling a bit sore at the end of the run which is annoying as I didn’t feel it at all last night. It was in a different place to before, this time on the outer part just below the round bony bit
Running - Grass (Easy) 1:03:33  8.01 mi (7:56 / mi) +225ft 7:44 / mi
slept:7.5 shoes: Hoka Challenger ATR 5
Easy run around Mallusk playing fields plus 6 strideouts. Everything felt good and no trouble with the ankle.
all weeks |