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Training Log Archive: Peds

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m	load
Running	26	25:23:01	180.31	(8:27)	290.19	(5:15)	4518	419.2
Cycling	8	8:46:55						152.9
S+C	13	8:40:00						78.0
Spinning	6	3:35:00						39.6
Total	53	46:24:56	180.31		290.19		4518	689.7

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Sunday Jan 31, 2021 #

10 AM

Running 1:39:29 19.52 km (5:06 / km) +331m 4:42 / km
ahr:141 max:162

Up to 100 and feeling good. Maybe a tad risky incorporating quite a long hill in the middle but didn't back the calves and shins to handle the full thing on the canal. In the end legs felt pretty good the whole way. Callis wood descent was fun, such a nice gradient to run down.

Saturday Jan 30, 2021 #

9 AM

Running 1:14:27 14.8 km (5:02 / km) +177m 4:45 / km
ahr:141 max:168

Canal mileage with 4 x 30s strides getting down to around 3:20s. Feeling fairly good, quads a little tired towards the end.

Friday Jan 29, 2021 #

10 AM

Cycling 1:38:27
ahr:139 max:170

34.7k, +790m, 21.1kph

Scout Rd, top road to Baitings, over to Booth Wood, down to Ripponden, up Dyson Ln then back via Cottonstones. Quite decent conditions, 8 degrees and no rain. Put in some effort on a few of the climbs but all fairly short ones today.

5 PM

S+C 40:00 [1]

Thursday Jan 28, 2021 #

9 AM

S+C 40:00 [1]

4 PM

Running 1:00:04 10.61 km (5:40 / km) +229m 5:06 / km
ahr:130 max:151

Started off with dad then carried on on the canal to Hebden. Took a hillier route back than initially planned.

Wednesday Jan 27, 2021 #

10 AM

Running 1:09:06 12.2 km (5:40 / km) +328m 4:59 / km
ahr:135 max:157

Nice run up to Stoodley and round Withens Res. Up to 70 on the moors in inov-8s and achilles was all good during and just a tad tight after.

Tuesday Jan 26, 2021 #

9 AM

Running 1:10:00 14.0 km (5:00 / km) +146m 4:45 / km
ahr:141 max:164

Easy canal to Luddenden, and then the beginnings of a session on the cycle path. 2 x 30s strides then 4 x 2mins (1min) sort of easy tempo at 3:55s. Felt fine bar some minor L glute and R quad DOMS from gym.

4 PM

Spinning 30:00
ahr:120 max:139

Just chilling, quads a bit tired.

Monday Jan 25, 2021 #

9 AM

S+C 40:00 [1]

3 PM

Running 47:24 8.74 km (5:25 / km) +104m 5:07 / km
ahr:130 max:150

Gentle one along the canal. R patella twinge on the first or second step but faded away over the first couple k. Legs feeling alright otherwise.

Sunday Jan 24, 2021 #

11 AM

Running 1:25:26 16.86 km (5:04 / km) +254m 4:43 / km
ahr:140 max:160

Up to 85, mostly canal but with a couple gradual climbs around halfway. Calves and shins feeling a bit tight but held solid, and achilles felt fine but some stiffness noticeable afterwards. Hopefully all just part of the healing process and should be fine as long as I stay sensible. 6 hours this week, hopefully 7 next week but 6:30 would also be ok, no rush.

Saturday Jan 23, 2021 #

11 AM

Running 1:00:25 12.32 km (4:54 / km) +113m 4:41 / km
ahr:138 max:160

Canal, feeling quite comfy ticking along at 4:40s in z2 today. Did 4 x 30s very relaxed strides too. Bit snowy up near home but clear everywhere else.

5 PM

S+C 40:00 [1]

Performance gym has a bit less core (or maybe I've just been slacking) and a euoc core set today felt noticeably harder already.

Friday Jan 22, 2021 #

10 AM

Cycling 1:17:12
ahr:132 max:168

25.1k, +680m, 19.5kph

Midgley Rd (in sunshine), along to Pecket Well, down to Hebden, up the Heptonberg, back down, up Horsehold Rd (hard as ever) then back home in some sleet which was unenjoyable.

Thursday Jan 21, 2021 #

9 AM

S+C 40:00 [1]

5 PM

Running 1:00:24 11.0 km (5:29 / km) +172m 5:05 / km
ahr:129 max:149

Easy miles in the dark, but thankfully the sleet had stopped. Got a L patella twinge out the blue after 5mins which took a few k to settle down, but fine by the end.

Wednesday Jan 20, 2021 #

11 AM

Running 48:36 8.12 km (5:59 / km) +202m 5:19 / km
ahr:132 max:150

On the moors, which were horrendously wet. Tried to keep to the slightly more solid tracks on the way up, then nipped up to Stoodley and came back down the river that is the Clough. Achilles much improved from last Wednesday, maybe a few tiny 'feelings' but no twinges, happy days.

5 PM

Spinning 35:00
ahr:130 max:149

Good fun, although quads get pretty tired holding zone 2, turbo is a different ball game to road bike. Also Avicii's 'Somewhere in Stockholm' got me heavily missing the scandi skog.

Tuesday Jan 19, 2021 #

10 AM

Running 1:10:42 14.2 km (4:59 / km) +140m 4:45 / km
ahr:141 max:166

Up to 70, achilles all fine. Lots of puddles and mud on the canal but managed to avoid the worst of the rain.

Monday Jan 18, 2021 #

7 AM

Running 35:40 6.13 km (5:49 / km) +107m 5:21 / km
ahr:130 max:151

Easy Monday morning, legs a bit tired but no niggles.

9 AM

S+C 40:00 [1]

3 PM

Cycling 47:09
ahr:125 max:150

15.9k, +350m, 20.2kph

Thought I'd get out before it rains for the next few days, but the rain started just as I left. Punctured after 5mins too which was also sub-optimal.

Sunday Jan 17, 2021 #

9 AM

Running 1:05:02 12.74 km (5:06 / km) +142m 4:50 / km
ahr:141 max:163

Canal, Hebden direction. Achilles all good.

3 PM

Cycling 59:36
ahr:134 max:170

18.7k, +570m, 18.8kph.

Some half decent road biking weather and no ice so hit up a few of the steeper climbs. Up Midgely Rd to start, then an effort up Stocks Ln. Back down to Luddenden and then another little effort up Jerry Fields Ln.

Saturday Jan 16, 2021 #

3 PM

Running 1:05:04 12.48 km (5:13 / km) +139m 4:56 / km
ahr:144 max:161

Waited til the snow had melted then dad and I drove down track and did the first 1.5k together, then I carried on for some standard canal. Achilles much better than Thursday, pretty much fine, maybe 1 downhill twinge, and also maybe felt a bit weak on uphills. Enjoyed myself, even though I appear to losing fitness and hitting zone 3 at 4:55s. Ah well, stick to the plan and I should be back to normal mileage soon enough.

Friday Jan 15, 2021 #

11 AM

Spinning 1:00:00
ahr:126 max:143

Plan was road bike but still snowy and didnt fancy carrying it a k down to the road, so spin it was. -2, -3 might be about optimum, still get sweaty but any colder and the fingers start getting a bit numb. Glad to get an hour done as not super motivated.

5 PM

S+C 40:00 [1]

EUOC core.

Thursday Jan 14, 2021 #

9 AM

S+C 40:00 [1]

Despite yesterday feeling like it was doing damage, the Achilles actually reacted ok, SL calf raises with no pain yesterday afternoon and fine with the hops in gym today too.

5 PM

Running 44:46 8.21 km (5:27 / km) +116m 5:05 / km
ahr:127 max:148

On the main road as it was the only thing snow free, bit skechy at times but we survived. Too much snow for a lift down to the road as well. Achilles not great, 1-2, a few twinges on some downhills, getting to the point where it was noticeable constantly, although as always better going uphill at the end.

Wednesday Jan 13, 2021 #

8 AM

Running 48:19 7.43 km (6:30 / km) +234m 5:37 / km
ahr:131 max:151

Tried the moors but achilles didn't really like it. Fine on the uphill, but started getting a few small twinges when I hit some downhills, and gradually more as it went on (2-3 but only on certain steps). Conditions weren't ideal with quite a lot of slippy ice and mud. Don't think I've completely screwed it but back to the roads/canal for a while.

Tuesday Jan 12, 2021 #

8 AM

Running 1:01:10 12.2 km (5:01 / km) +126m 4:46 / km
ahr:142 max:165

Cycle path and canal, achilles mostly fine but maybe a couple feelings of tightness on downhills. Steady ish effort back up the hill to finish.

11 AM

S+C 40:00 [1]

2 PM

Cycling 47:25
ahr:136 max:153

18.5k, +360m, 23.4kph

Monday Jan 11, 2021 #

9 AM

Running 35:46 6.4 km (5:35 / km) +143m 5:01 / km
ahr:133 max:158

Ran from home today, down the track then out and back up Cragg Rd. Achilles mostly ok but a little bit of tightness coming back down Cragg. Snow's all melted and had some delightful rain instead.

4 PM

Spinning 30:00
ahr:123 max:137

Probably about 7 degrees, way too warm

Sunday Jan 10, 2021 #

10 AM

Running 1:07:51 13.79 km (4:55 / km) +164m 4:39 / km
ahr:144 max:164

Canal, Hebden direction this time. Most of the ice melting but some patches left. Achilles all good, will probably try a return to the moors Tuesday or Wednesday.

Saturday Jan 9, 2021 #

1 PM

Cycling 1:15:02
ahr:138 max:174

28.1k, +590m, 22.5kph

Out and back to Littleborough, giving the Blackstone Edge climb some beans on the way back. Not gone hard on a bike since the summer really and kind of forgot how grim it can be. Good fun though and it stopped me getting cold, about 0 and windy today, and everything but the road snow-covered. Achilles all good.

Friday Jan 8, 2021 #

8 AM

Running 53:46 10.53 km (5:06 / km) +108m 4:51 / km
ahr:136 max:155

Cycle path and canal again, with some sleet and a bit slippy underfoot. Achilles mostly fine, some tightness around 45mins but fine back up the hill. Met the postman and he didn't think he'd make it up so had my hands full of post on the way home too.

5 PM

Spinning 30:00
ahr:122 max:141

Thursday Jan 7, 2021 #

9 AM

Running 48:12 9.34 km (5:10 / km) +109m 4:53 / km
ahr:142 max:161

Cycle path and canal, with a lift down and running back up. Achilles a little tight at times but mostly ok, better than yesterday. Cold one today, but the canal is no longer icy, just dry and frozen.

11 AM

S+C 40:00 [1]

Performance gym on zoom, good session, think some glute DOMS could be on the way. Achilles pretty good, even the hops, and no pain on calf raises.

5 PM

Spinning 30:00
ahr:128 max:143

Good fun, though -1 still seems to be on the warm side for spinning.

Wednesday Jan 6, 2021 #

11 AM

Running 40:35 7.01 km (5:47 / km) +179m 5:08 / km
ahr:131 max:153

Thought I'd be ok to try a hillier run off road but achilles was a bit tight, a 1. Snow not helping. Hopefully ok to run tomorrow but will stick to roads. Enjoyable run though in some glorious sunshine.

5 PM

S+C 40:00 [1]

Achilles a little tight but ok, can do SL calf raises with a 0.5 ish

Tuesday Jan 5, 2021 #

10 AM

Running 1:00:56 11.91 km (5:07 / km) +221m 4:41 / km
ahr:140 max:165

Canal beyond Hebden has finally reopened after the 2016 floods, so enjoyed a nice out and back. Achilles good, maybe a tiny bit of tightness on a downhill at ~50mins but could've been imagining it. Steady ish effort back up the track at the end feeling good.

3 PM

Cycling 29:11
ahr:137 max:167

10.4k, +260m, 21.3kph

Short one to check the Achilles is ok with cycling. It was.

Monday Jan 4, 2021 #

11 AM

Running 45:03 8.66 km (5:12 / km) +88m 4:57 / km
ahr:139 max:161

Another fairly flat one, mix of tarmac, canal and cycle path. Achilles was good, maybe felt it on one step ~5mins in but happy days overall, even the climb back up home.

5 PM

S+C 40:00 [1]

Sunday Jan 3, 2021 #

10 AM

Running 35:35 6.3 km (5:39 / km) +132m 5:07 / km
ahr:133 max:152

Got a lift down to Royd but even the cycle path was icy so Cragg Rd it was. Achilles fine for most, maybe some tightness coming downhill, a 1 perhaps, but no sharp twinges. Positive overall I think, but still, nervous times.

Saturday Jan 2, 2021 #

9 AM

Running 1:09:13 14.67 km (4:43 / km) +314m 4:16 / km
ahr:150 max:176

Tempo on Stubb field. 9 laps (About 25mins), 2:30min rest, 3 laps (8mins).

A decent session, plan said one long tempo but I'll take it considering the sub zero conditions. The field was mostly frosty grass which was fine in spikes but a few patches were more frozen solid, inov8s would've been a safer bet. L achilles unsurprisingly a little aggravated so will need to be careful in the next few days.

5 PM

S+C 40:00 [1]

Achilles fine on all this, reverse lunges, SL squats, plank type stuff, but definitely not feeling 100% during the day. Currently think I'll run tomorrow but make sure it's not on snow, ie probably tarmac.

Friday Jan 1, 2021 #

Note

Should probably note that I did some yoga every day (nearly) throughout the autumn, but let it slip for the past week or two since coming home. Back on it today.

11 AM

Cycling 1:32:53
ahr:131 max:165

33.4k, +700m, 21.6kph

Up Cragg, Baitings, over to Booth Wood, down to Ripponden, up Stoney Ln which was just as brutal as I remembered, then home via Cottonstones and Scout Rd. Roads mostly ice free and felt quite comfortable but just 90 as L knee getting a bit achy, same as last week's cycle.

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