Training Log Archive: fletch

Finally found a short session that felt hard enough to be useful, but still seemed to recover quickly afterwards.
I wish the warm up and cool down bits were a bit higher intensity rather than feeling like you’re doing absolutely nothing.
3 x 6 minute effort ramps, each broken into 3-2-1, with intensities a little higher as the efforts got shorter.

Rolling along before session started.

Oops. May have overdone it. Meant ro be 10km-ish and I got a bit carried away exploring some sand dunes. Running in sand dunes is also really slow, which blew things way out past a nominal 60 min max. Should probably also have had heel inserts in for running on soft stuff.
Calves survived really well, achilleses not so much.

Repeat of first interval session from a couple of weeks ago, but 4 times thru instead of 3. Lateral calves tight during WU. A quick massage sorted the L, R stayed a bit tight. Didn’t worsen till CD, when L joined back in.
Different shoes, forgot to use Mg cream last night and clag sleeves in the wash, so could be a few contributing factors...

Otherwise, running felt good. Could definitely have done 5th rep and hit target times 42/84) pretty comfortably.

Tried moving the cleats on my new shoes backwards. Think I went too far. Have moved them most of the way back to where they started now. Arches were getting sore today.

Plan had been to plod along for 2 hours, but I lost interest, and feet getting sore was a good excuse to cut things short Only meant to be an easy day in any case.

2 and a bit laps of London loop today, so 2 climbs of Box Hill to make sure I did a little bit of work.

2018 in review. Pretty disastrous really.
Was just starting to get the running going well through March and April when I broke myself in the April rogaine. Eased back into it 5 weeks later with Kalbarri Adventurethon, then my calves were basically shot for the rest of the year.
Goals - 100hrs running - fail. About 80hrs, which is crap, but about the same as 2014 and better than the last 2 years.

Consistency- had a non- injured non-training week back in February, so fail again. Many more injury affected weeks too. The two ‘races’ I did, I was expecting to need some recovery time after each, probably one week, possibly two. As it was, they destroyed my whole year and my prep for Easter 2019.

Performance: 5km under 18 and 10km under 38. Fail again, although happy to go under 19 just before Christmas for 5km. Never cracked 40 min for 10.

So... 2019... goals are basically the same as 2018. I’d like to go quicker. If I’m not sub-18 for 5km by March 24, I won’t run Elites at Easter. If I am, and I’m doing regular 90 min+ long runs I’ll probably have yet another ‘last hurrah’

After Easter will try to ride and paddle enough to enjoy Kalbarri and Wild West Bike tour. Will be at a Rogaine at some piint for school, but unlikely to do more than 6hrs.

Headed to Cape Burney for some non-technical trails.
2km WU, 3x 1600m tempo w 1min recoveries, CD back to car.
Tempted to do a 4th (usually do 5...) but knew this was already going to be quite long compared to recent runs.
Target time approx 6:30, but not too bothered given lumpy and sometimes sandy nature of the track.
Calves good until CD. Achilles a little sore while warming up, but OK after that.

Lap of the river on the bike after running.
New bike shoes are a better fit, but need to move cleats further back.
Also need to fix bike (still) so the gears work and don’t jump.
Fun times. Tired now.