View of Ely from Trail by Barway
Welcome to my training report for week commencing 15th December 2014. Part of a series of weekly reports, briefly summarising my training during that week and plans for the following week. You will find the vast majority of my workouts published through my Strava, Runkeeper and Movescount accounts. Where applicable I have provided direct links to specific workouts on Strava below, should you wish to see more detail on them. OK so lets get into it…
Last week (commencing 15th December 2014)
So the plan for this week was always about pushing the run mileage on yet again, with a super long run at the weekend. Originally this was going to be a reccie run of the second half of the Peddars Way Ultra, however time constraints mean’t I changed plans and ran locally, notching up a 43km trail run which I was more than happy with.
Other positive notes from this week were that I got back into the pool at last and also managed a bike session. The downside was I let my core sessions slip a bit.
Monday Mud Fest
So here is a full break down of the week:
Lunchtime trail run – very muddy! Ely
Headed out for an easy lunchtime running, ticking off extra hour that I didn’t do on my run yesterday. Mud glorious mud, totally caked but great fun! Back to the office to try and find a hose pipe and clean up. Issues with HRM for first 2km through tracking off. Static from my winter shirt I would guess. , 7 °C, WC: 4 °C, 13km/h WSW, 83%
In London with work from early till late, so gave training a miss.
Endurance turbo session, Ely
Easy endurance turbo session, with 3x10m sessions at around 80-85% FTP, using combination of low and high cadence. Not a lot to add really, felt fine, could have pushed harder but save legs for weekends run.
Lunchtime swim session, Ely
Dragged myself back into the pool for the first time in months. Felt like treacle and have seriously lost my feel for the water. 200m sets, with a couple of PB’s thrown in for good measure. Splits not massively off but a lot of work to do.
Coaching club run session, Ely
Another coaching session, this week an easy trail run around Ely. Topped and tailed with my own running to get the miles up. Weather put a number of people off but two of us headed out along the gloopy trails chatting and slip sliding away. Extended the route as we were similar pace and fitness before looping home around Kings. Legs were tired heading out after lunchtime swim and was starving by the end. 13 °C, 33km/h WSW, 82%
Recovery break on lunchtime tempo run
Lunchtime tempo session (2-2-1), Ely
Headed out for a lunchtime tempo run – 2+2+1, making up for missed session last night. Blowing a flipping gale, so hard work on the way out and cross wind meant I never got the benefit on the return. Legs felt right at start but eased by 2km and felt great through tempo’s. Slight tightness in left groin but eased with stretch. Phone keypad being tapped by keys during final tempo was distracting but fortunately no calls made and phone lock was released after 5 mins so could stop session. 9 °C, WC: 5 °C, 33km/h W, 68%
Rest day ahead of Sunday’s planned long trail run
Views from Trail Marathon
Very long trail run, Ely
Final opportunity for a really long run this year, what better thing to do than a cross country marathon, following The Cam to Waterbeach and back. Killer head wind on the way down and some really muddy sections slowed the pace considerably. Quick refuel at the Waterbeach Convenience Store before heading home up the other side of the river. Held my ultra pace through out, practicing nutrition strategy for next race and also carrying a heavy vest loaded down with winter kit. Once back on Tarmac into Ely even managed to push the pace, conscious I was being run down by The Ely Runners heading up the river on their Christmas run. Again practiced walking hills when applicable to get back into the ultra groove. Felt great, fabulous way to run into Christmas. 7 °C, WC: 3 °C, 19km/h SSW, 87%
Knackered by the end of the week
9 hours and 53 minutes of training, with a TSS of 758 and total distance of 120km broken down as follows:
- Run: 86km in 7h 52m
- Cycle: 1h 25m easy endurance spin on turbo, covering 32km
- Swim: Single 1000m swim session in 21 minutes
- Core work: Only one quick session this week, lasting 15m
Plan for next week (commencing 22nd December 2014)
Well we are into Christmas week now and time to back of the volume and intensity for a week or so, not only to allow me to spend time with my family but also to rest after the last few weeks of training. My local pool is shut over the next few weeks, so swimming opportunities will be limited, not that that makes much difference to me anyway!
- 60 minute easy spin on the bike
- Lunchtime run
- Full core and flexibility session
Wednesday (Christmas Eve)
Thursday (Christmas Day)
Friday (Boxing Day)
- Early morning long run, 10 miles minimum
- Long run, 10 miles minimum
- Full core and flexibility session
So that’s the plan! Feel free to follow my progress through my Strava, Runkeeper or Movescount accounts. Will be back next week with an update on how it went and plan for the next training block.