Training Log: jyells
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trail||2|| 2:42:00|| 17.31||(9:21)|| 27.86||(5:49)|| 723|
| ||Road/Trail mix||2|| 2:28:00|| 20.31||(7:17)|| 32.68||(4:32)|| 265|
| ||Cycling ||1|| 1:53:00|
| ||Trail/ Mountain mix ||1|| 1:19:00|| 6.84||(11:33)|| 11.01||(7:11)|| 710|
| ||S+C||1|| 40:00|
| ||Total||6|| 9:02:00|| 44.46|| 71.55|| 1698|
|averages - sleep:8.1|
Cycling 1:53:00 
Road bike hills
40k / 972m
Started with 20' easy from the house, through town to the foot of Lundavra hill. So many hills around Fort William but this is the only decent length one on the road. A steepish hill but able to stay seated for the whole thing, keeping to a moderate intensity for the repeats. Bottom to top was taking between 7.5 - 8', did 6 repeats with an easy ride back down in between. Finished with 30' easy on the flat. Looking forward to an 'easy' week now before Jura!
Trail 1:40:00  16.5 km (6:04 / km) +439m 5:21 / km
slept:9.0 shoes: Scott Kinabalu
1hr 40 easy
Initially the ankle was feeling a bit stiff from yesterday but once properly warmed up it didn't cause any bother. Its a bit bruised and sore to touch but seemed fine running on it, especially at a nice easy pace. Waited until later in the day to avoid the worst of the rain - nice evening to be out in the glen.
Trail/ Mountain mix 1:19:00  11.01 km (7:11 / km) +710m 5:26 / km
slept:9.5 shoes: Salomon S-lab Sense SG
20' Easy + 30' Uphill Tempo + Easy jog back down
Headed up to the end of glen nevis and did the session on the Stob ban munro path (avoiding the hoards of tourists on the Ben). A pretty rough path but all runnable.
Really enjoyed the first 20 mins of the tempo; feeling good and moving up the hill well until a frustrating twist to the right ankle. Bad enough to have to stop for a minute or 2; felt very sore initially but after some ankle rotations it felt ok to carry on. Did the last 10 mins, albeit a bit more cautiously. Then a very easy descent back down, again being very cautious with the ankle.
Gave it a good 'ice' in the cold river water back at the bottom of the hill. Still a bit sore this evening but no swelling so hopefully nothing major to worry about.
Sports Massage 1hr
Mainly focusing on the legs and a bit of time on the back. Released a lot of tension in the peroneus longus muscles and some good work on the hamstrings. Legs always feel great after this.
Road/Trail mix 1:00:00  10.68 km (5:37 / km) +63m 5:27 / km
slept:7.5 shoes: Adidas UltraBoost
60' Easy + 6 x hill sprints
Easy from the house up along the canal and back. All pancake flat apart from the hill sprints. Cut off the canal at 30mins and did the hill sprints on a quiet section of road. These woke the legs up and felt good.
Road/Trail mix 1:28:00  22.0 km (4:00 / km) +202m 3:49 / km
slept:7.5 shoes: Adidas UltraBoost
Ran the first 60’ on some gently undulating trail, then the rest was a mix of trail and road. Had a good stretch of the hamstrings before properly getting going - the left hammy feeling much better today.
Moving well, legs turning over nicely. Kept it feeling fairly comfortable and relaxed, dropping the pace a bit in any small climbs to keep the intensity at a moderate level .
Trail 1:02:00  11.36 km (5:27 / km) +284m 4:51 / km
slept:7.0 shoes: Scott Kinabalu
60’ easy + 6x strides
Some easy trail running in Glen nevis. Left hamstring feeling a bit odd initially, just some tightness I think. Seemed fine once fully warmed up though and felt good on the strides which I did on a grassy section of trail.
all weeks |