Welcome to my training report for week commencing 19th 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 19th January 2015)

This week was always going to be a much easier week, as the taper took hold and the run mileage was cut back to 45km.  Work and travel meant that I had to re-jig things a little.  By the weekend I also decided to drop one of the turbo sessions and just do a single 90 minute one instead.

So overall a good week, managing to get a decent level of core work in as well for a change. Here is how the week broke down.

Monday

Travelling with work and tired from weekends running, squeezed a short core session in first thing in the morning.

Tuesday

Quick core in the morning

Easy lunchtime taper run, Ely

Starting to back the mileage off, with first official taper week. Easy lunchtime run, legs felt sore which may have been fatigue or could have been new trainers I was breaking in. Kept to MAF HR and now easy cadence. Fresh but soon warmed up. 2 °C, WC: 0 °C, 9km/h SE, 83%

Evening run with Mrs T, Ely

Took the opportunity to escort the lovely Mrs T out on her chatting run. Very easy pace with lots of chat but always good to be out running with my wife. 2 °C, WC: 0 °C, 9km/h SE, 87%

Wednesday

Another long day of travelling with work, so no training.

Thursday

Lunchtime tempo run, Ely

Final session of intensity before next weeks ultra, time to pull out my old favourite, tempo session with 3 efforts of 2×2 and 1 km. Legs felt good heading out but had to work hard to get HR up, probably due to general fatigue. Pushed hard at end knowing the hard work is now done. Three more runs and we’re off! 4 °C, 4km/h NNE, 77%

Friday

Frosty Out and Back Footsteps

Frosty Out and Back Footsteps

Crisp morning trail run, Ely

Final long run before race. Super cold so headed out for a ten mile trail run to avoid slippery tarmac. Legs felt heavy for first few km’s and was tough going on frozen mud. Once warmed up felt much better and upped the pace a little on easier ground. Extremities struggled to keep warm but dawn was stunning, so took the edge off. Nice easy pace keeping HR around 140bpm. Just two more easy leg turners and its race time! -5 °C, 4km/h ESE, 93%

Saturday

Full core and flexibility session

Sunday

Single Speed Endurance Session, Ely

No running this weekend, so threw in a 90 min endurance session to keep legs ticking over. Single speed, using cadence to alter power output, floating around 50-80% FTP. Legs felt a little tight but soon eased.

Weekly summary:

8 hours and 10 minutes of training, with a TSS of 420.6 and total distance of 80km broken down as follows:

  • Run: 45km in 3h 57m
  • Cycle: 35km in 1h 30m
  • Swim: None
  • Core work: 2h 42m

Plan for next week (commencing 26th January 2015)

Well race week has finally arrived, so there will be minimal training in the run up to Saturday.  A few core sessions to keep up the strength and a couple of short sharp runs to try and keep the legs fresh.

Monday

  • Short core session in the morning

Tuesday

  • 5km run with some intensity

Wednesday

  • Lunchtime swim
  • Short core session in the morning

Thursday

  • 5km run with some intensity

Friday

  • Short core session in the morning

Saturday

  • Race day – Peddars Way Ultramarathon 2015

Sunday

  • Recover!

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.