Welcome to my training report for week commencing 2nd March 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 i.
Last week (commencing 2nd March 2015)
This was going to be the final week of heavy running before starting my two week taper into the Hardmoors 55. Following illness in the previous week, I started the week with a double run day to complete the running that should have been undertaken the previous weekend. All in all very good, with 36 miles of running in less than 24 hours.
Was quite tired after that, so knocked the running on the head until later in the week, instead focussing on strength sessions, with a TRX session thrown in for good measure. The original plan had been to do a last double run weekend but instead I decided to reduce this back to one final 2-3 hour run and then start the taper a 2 weeks out, with a full weekend off running.
Not sure how well this will work but after carrying fatigue into the last two ultras I have raced, I am keen to minimise the load as I head into this one and instead focus on feeling fresh and ready to go on the start line. Truth is if I don’t have the fitness in me already to tackle the Hardmoors 55, one final long run 2 weeks out won’t help matters.
Monday
Catch-up run, Ely
Double run – battling brutal winds, Ely
Tuesday
Complete rest
Wednesday
Morning TRX session, with 2.5km warm-up and cool-down runs either side
Thursday
Morning core session
Lunchtime run, Ely
Friday
Final long trail run, Ely
Saturday
Morning core session
Sunday
Morning core session
Weekly summary:
In the last week there was 9 hours of training, with a TSS of 721.1 and total distance of 79.3km broken down as follows:
- Run: 79.3km in 6h 40m
- Cycle: None
- Swim: None
- Core work: 2h 20m
Plan for next week (commencing 9th March 2015)
So we are now into the taper and as previously mentioned, I am keen to maximise this as much as possible, to ensure I am fully fresh on the start line. I will drop the running back to around 50km this week, with a hill session at the beginning to throw in a little intensity. I will also include a endurance turbo session to keep the legs spinning but without the impact from running.
Core strength will once again be a focus, with a number of sessions and also a TRX session mid week. Finally two complete days rest will also be included.
Here is the plan for this week
Monday (Double run day)
- Morning core session
- Ten mile run with hill reps
Tuesday
- Full core session
Wednesday
- Ten mile easy run
- TRX core session
Thursday
- Rest day
Friday
- Morning core session
- One hour endurance turbo ride
Saturday
- Ten mile easy run
Sunday
- Rest day
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.
- One hour endurance turbo ride