Training Log Archive: ba-baIn the 31 days ending Mar 31, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Mar 31, 2021 #
S&C 10:00 [0]
rhr:39 slept:8.0
The stretchy bits.
Running - Trail 1:09:59 [1] 11.95 km (5:51 / km) +248m 5:19 / km
shoes: La Sportiva Bushido
S&C 10:00 [0]
Tuesday Mar 30, 2021 #
Running - Road 50:25 [2] 11.02 km (4:34 / km) +93m 4:23 / km
rhr:38 slept:8.0 shoes: NB 1080 #2
Eaaby and Ayton lanes and tracks.
S&C 20:00 [0]
Monday Mar 29, 2021 #
Running - Road 46:17 [2] 10.21 km (4:32 / km) +110m 4:18 / km
rhr:40 slept:8.0 shoes: NB 1080 #2
S&C 20:00 [0]
Sunday Mar 28, 2021 #
Running - Road 38:10 [1] 7.25 km (5:16 / km) +65m 5:02 / km
rhr:41 slept:7.0 shoes: NB 1080 #2
Easy with hannah then back around town. Just working out what's sore. Knee generally OK, bit of soreness at hop of hammy.
Saturday Mar 27, 2021 #
S&C 30:00 [0]
rhr:42 slept:8.0 (rest day)
Pretty much pain free up and down stairs which is good. Plenty more leg/glute work and rolling, made easier by a few beers
Friday Mar 26, 2021 #
S&C 20:00 [0]
slept:8.0 (rest day)
Thursday Mar 25, 2021 #
Running - Road 25:34 5.29 km (4:50 / km) +23m 4:44 / km
rhr:40 slept:7.5 weight:73.2kg shoes: NB 1080 #2
Slight soreness above r knee. Needs a bit more rolling on that side.
S&C 30:00 [0]
Probably due to overloading the quad a bit, though I have been much better with S&C off late and been feeling much stronger and balanced in my running form. Normally when quad overload happens I notice more as I get a blocked quad/ITB fusion.
Wednesday Mar 24, 2021 #
Running - Trail hills 1:28:36 18.01 km (4:55 / km) +630m 4:11 / km
rhr:39 slept:7.5 shoes: La Sportiva Bushido
4x Gribdale gate to Monument; 4 x 30 (steeper than normal strides). Jog down for each (4.10ish/1.20ish)
Monument climbs in 4.45, 47, 51, 53. Getting through my early winter's 3 min rep point in 2.52-57. All felt really good. So much so I even let out a few woohoos! at the end of the session.
S&C 30:00 [0]
Core, glutes and ML. Body feels awesome!
Tuesday Mar 23, 2021 #
Note
rhr:40 slept:7.5 (rest day)
Monday Mar 22, 2021 #
Running - Road 27:03 5.89 km (4:35 / km) +29m 4:29 / km
rhr:41 slept:7.0 shoes: NB 1080 #2
Off night's sleep with brain zinging. However cruising along nicely and had to reign myself in. Day off work to do adult stuff (replace car that is now in a cube)
Running - Trail 58:22 [2] 10.94 km (5:20 / km) +251m 4:47 / km
shoes: La Sportiva Akasha 2
S&C 30:00 [0]
Sunday Mar 21, 2021 #
Running - Trail long 2:46:00 32.65 km (5:05 / km) +980m 4:25 / km
rhr:44 slept:8.0 shoes: La Sportiva Akasha 2
Spring has sprung and the rubbish is migrating to the moors. First BBQs removed yesterday evening (amongst much else)
Started easy with Hannah then eased into it. Did 4.5 longish steadyish (~2h race pace) hills which felt good if they were quite gentle gradient, less so if steeper, but plenty of time to start working on that. Ankley bits alright, the odd twinge after a muddy/steeper bit but settling down quick and recovering well between runs. Catching it early and being a bit sensible paying off.
started eating at 30mins and did 85/65g carbs in each hour after that.
Saturday Mar 20, 2021 #
Running - Trail 1:30:05 17.45 km (5:10 / km) +534m 4:29 / km
rhr:41 slept:8.0 shoes: La Sportiva Akasha 2
Round Gribdale. Everyone out enjoying the start of spring. Hopefully a couple more weeks like this will dry the moors out a bit so I can have a good crack over the Lyke Wake on easter weekend.
S&C 15:00 [0]
Friday Mar 19, 2021 #
Running - Trail 1:17:16 [2] 15.75 km (4:54 / km) +314m 4:28 / km
slept:7.0 shoes: La Sportiva Akasha 2
Sleep a bit disrupted last night. Generally felt good this week though with 2 rest days and no sessions you'd hope that was the case.
S&C 10:00 [0]
Thursday Mar 18, 2021 #
Running - Road 44:37 [2] 9.85 km (4:32 / km) +87m 4:20 / km
rhr:39 slept:8.25 shoes: NB 1080 #2
Easy aroubd town. Amazong how cruiaing on the road feels even after the decent ttails around here. Achilles fine, post tib a little sensation here and there but nothing to worry about. Keep it easy over the weekend and keep on strengthening it and working other things out
S&C 20:00 [0]
Wednesday Mar 17, 2021 #
S&C 20:00 [0]
rhr:41 slept:8.0
Slightly tweaked my R achilles/post tib yesterday (at the end of the flat strides) so, combined with feeling a bit lethargic the last few days, taking it easy.
core, glutes, lower legs
Tuesday Mar 16, 2021 #
Running - Trail 1:09:51 13.11 km (5:20 / km) +300m 4:47 / km
rhr:36 slept:8.0 shoes: La Sportiva Bushido
Round roseberry and some hill and flat strides. Everything feeling a bit more effort than it should.
Monday Mar 15, 2021 #
Note
rhr:43 slept:8.0 (rest day)
Sunday Mar 14, 2021 #
Running - Trail 3:11:15 37.49 km (5:06 / km) +1121m 4:26 / km
rhr:36 slept:8.0 shoes: La Sportiva Akasha 2
1 year anniversary of last proper race.
Wasn't feeling up to much hard effort so opted for a standard long run. Ate a bit earlier than usual and perked up a bit which, coupled with an initial tail wind, started me running at something like long race pace. Given this was what I was planning to do initially I stuck with it for 1h20 or so. Felt pretty good, if a bit tireder on the later hills (after the L3 section) than I would like - but by this point I was more into the wind so will blame that.
Carbs 25/75/65 g/h
An odd week. Felt good at the start and Wednesday's session was great. The last few days have been feeling a bit off and tired - maybe work getting a bit busier, maybe kerosene fumes after we got topped up on Thursday. Still got everything that needed doing done though.
Saturday Mar 13, 2021 #
Running - Trail 1:30:27 17.44 km (5:11 / km) +553m 4:29 / km
rhr:40 slept:7.5 shoes: La Sportiva Akasha 2
Feeling a bit tired and Hrv backed this up so just went for a normal run rou d Gribdale.
Passed a couple twice - bloke about 300m ahead of his Mrs and dog inbetween the two not knowing which way to go. Made me feel better about when I only get a bit ahead of Hannah when we run together.
Running - Road 25:41 [1] 5.3 km (4:51 / km) +27m 4:44 / km
shoes: NB 1080 #2
Friday Mar 12, 2021 #
Running - Road 40:30 8.31 km (4:52 / km) +43m 4:45 / km
rhr:39 slept:8.0 shoes: NB 1080 #2
Round town and some flat strides
Running - Road 8:19 [1] 1.67 km (4:58 / km) +7m 4:52 / km
shoes: NB 1080 #2
Running - Road race 5:07 [5] 1.61 km (3:11 / km) +6m 3:07 / km
shoes: NB 1080 #2
S&C 10:00 [0]
Thursday Mar 11, 2021 #
Running - Trail 1:26:32 15.46 km (5:36 / km) +487m 4:50 / km
rhr:40 slept:8.5 weight:74.3kg shoes: La Sportiva Akasha 2
Easy back o' monument including a new muddy path. Nice waterfall though.
4 x hill strides felt ok.
Wednesday Mar 10, 2021 #
Running - Road 27:25 [1] 5.29 km (5:11 / km) +22m 5:05 / km
rhr:41 slept:8.5 shoes: NB 1080 #2
Leg loosener. Feeling a bit frumpy this morning.
Running - Road hills 1:21:04 16.83 km (4:49 / km) +487m 4:13 / km
shoes: NB 1080 #2
These felt good, hard but not staggering over the top.
Felt like things are starting to click. It might be the short hills, it might be the consistency, it might be yesterday's rest day, it was probably the hooning tail wind I had in the last half of each rep.
S&C 10:00 [0]
Tuesday Mar 9, 2021 #
Note
rhr:40 slept:7.75 (rest day)
Felt the need to eat a lot after work.
Monday Mar 8, 2021 #
Running - Trail 1:19:03 14.84 km (5:20 / km) +334m 4:47 / km
rhr:39 slept:8.0 shoes: La Sportiva Akasha 2
Swapped rest day as today is more conducive to running. Round Roseberry+ the moors. Felt a bit tired but not too bad. All the nice narrow paths back to being slidey death traps.
S&C 30:00 [0]
Sunday Mar 7, 2021 #
Running - Trail 2:50:41 29.11 km (5:52 / km) +1144m 4:54 / km
rhr:42 slept:8.0 shoes: La Sportiva Akasha 2
Got out a bit quicker this morning as working this weekend - a good habit as planning to get out jn afternoons after weekend runs more to walk to try and build more endurance.
Around gizzy woods and over the moors. Shoehorned in more a bit more steeper climbs today and found them a bit tougher than ideal after yesterday, but plenty of time for that.
Long run a coupke of weeks back had me sketching out my children's book series 'the adventures of pebble the greyhound.' Today was planning the 'Hannah Commentates' youtube channel after some crackers when watching yesterday's European indoors, top picks being 'I bet they get sand right up their vaginas' and 'what's the difference between the 60m and 100m?'. Another get rich quick scheme that will never come to fruition.
Carbs ~ 45/65/35g/h
Saturday Mar 6, 2021 #
Running - Road 19:48 4.16 km (4:45 / km) +12m 4:41 / km
shoes: NB Vazee Rush
Felt good this week. Didn't sleep well last night - got home to find a near neigbour had put 'no parking' signs on their wall but that affected my land so was thinking on that. Thankfully #adventurelawyer Tedwards offered some advice and I managed to straighten it out so I felt very grown up going into to the run.
Running - Road tempo 18:11 [4] 5.06 km (3:36 / km) +29m 3:30 / km
rhr:39 slept:7.0 shoes: NB Vazee Rush
Helm virtual challenge - 5km loop clockwise, then do it anticlock and get as close as possible without looking at your watch.
Felt pretty good, fatigued a bit earlier than ideal.
Running - Road tempo 17:44 [4] 5.06 km (3:30 / km) +23m 3:26 / km
shoes: NB Vazee Rush
Running - Road warm up/down 9:45 [1] 1.96 km (4:58 / km) +12m 4:49 / km
shoes: NB Vazee Rush
Running - Trail 33:38 6.04 km (5:34 / km) +132m 5:01 / km
shoes: La Sportiva Bushido
S&C 20:00 [0]
Friday Mar 5, 2021 #
Running - Trail 1:04:07 10.83 km (5:55 / km) +257m 5:18 / km
slept:9.0 shoes: La Sportiva Bushido
Thursday Mar 4, 2021 #
Running - Road 26:00 [1] 5.32 km (4:53 / km) +26m 4:47 / km
rhr:41 slept:8.5 weight:74.8kg shoes: NB 1080 #2
Easy shakeout.
The dog often drags on her morning walk. However if I trot or skip she will often look at me like an embarrassed teen and reluctantly start trotting along beside me. I have started using this as a chance to do a few drills on a morning. No big arm movement though.
Running - Trail 1:17:08 14.48 km (5:20 / km) +381m 4:42 / km
shoes: La Sportiva Akasha 2
S&C 15:00 [0]
Wednesday Mar 3, 2021 #
Running - Road 1:18:36 17.32 km (4:32 / km) +196m 4:18 / km
rhr:41 slept:8.5 shoes: NB 1080 #2
Long lunch/dog walker avoidance. Close on the latter but not close enough.
10x1(1.5) on the Battersby loop, then 4 x short minute hills from Easby, as the 4th seemed enough. Legs a bit unresponsive, I think a reduction in core/hill strides in the last week or so made yesterday a bit of a shock.
Tuesday Mar 2, 2021 #
Running - Trail 1:27:47 15.79 km (5:34 / km) +542m 4:45 / km
rhr:38 slept:8.0 shoes: La Sportiva Akasha 2
WFH for a few days so some nice daylight runs. Roseberry moors and Monument. 5 x hill strides which felt a bit heavy but were the best set of times I've ever produced for them. Ace cakes.
S&C 20:00 [0]
Monday Mar 1, 2021 #
Note
rhr:40 slept:8.0 (rest day)
Monday Monday. Despite feeling a bit tired last week (I think because the previous fri/sat/sun was a bit excessive in combination for the moment) mentally pretty good with some good work in the bank. I generally believe that, physically, rest days are only needed intermittently when you feel tired. In practise I've found that this leads to 2nd guessing and worrying at any sign of fatigue or ache, providing mental drain. Especially with life in general on top (even if I have a pretty simple life). Having Fajita Monday as a standard rest day may do nothing phtsically but for general wellbeing and happiness I've found it really works. I've also noted much less blockage in my quads since resting more regularly (despite a lack of massages), though there are many potential causalities here.