Welcome to my training report for week commencing 12th January 2015. 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 12th January 2015)
After last weeks large block of running I decided to take a few days off to allow the legs to recover. My original aim was to throw in a couple of easy turbo spins but with being away for a large part of the coming week with work, family time was the priority so these never happened. Instead I made sure that I was walking briskly everyday to and from work, sometimes hitting nearly 15km.
From Wednesday onwards I was up in the Highlands, where running and swimming were going to be the only options. In the end running was the activity of choice – surprise, surprise! – and I ran 4 consecutive days through wind, rain, snow and ice. Great fun and a chance to try out my Yaktrax, which have been waiting patiently for 18 months for some significant ice to run on. I’ll be sure to write a blog post on these in the coming days.
The running paid off and by Friday morning I had managed to complete my biggest block of running ever, with 77 miles accumulated in a 7 day period.
Here is how the week broke down.
Monday
Tired after weekends running, so rested legs and did lots of brisk walking to get the blood flushing through.
Tuesday
No running today and prioritised family time over a bike session. Again more brisk walking.
Wednesday
A day of travelling by plane and car, so a lot of sitting and no exercise – with the short exception of a sprint from the car park to the airport check-in desk with 25kg of baggage!
Thursday
Portree Light Run+, Skye
Friday
Running into The Snow, Skye
Saturday
Yaktrax Run, Cairngorms
Sunday
Slipping and Sliding to Nessy, Inverness
Weekly summary:
5 hours and 43 minutes of training, with a TSS of 545.1 and total distance of 66.3km broken down as follows:
- Run: 66.3km in 5h 43m
- Cycle: None
- Swim: None
- Core work: None
Plan for next week (commencing 19th January 2015)
So I’m into the final two weeks now before my next ultra, so I need to start backing the running off but leaving some intensity. Childcare commitments means that running this weekend is going to be impossible, probably a good thing, so will be replacing my runs with one or more long endurance spins on the turbo. I also plan to ramp up the core training to ensure my joints and muscles retain their strength, aiming to do a session once a day, with a couple of longer sessions thrown in for good measure.
Monday
- Rest day, with just a short core session in the morning
Tuesday
- One hour easy run and short core session
Wednesday
- One hour tempo run
- Full core session
Thursday
- Rest day, with just a short core session in the morning
Friday
- Ten mile morning run and short core session
Saturday
- Full core session
- One hour endurance turbo session
Sunday
- Full core session
- One hour endurance turbo 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.