Running Information Forums

29/05/21
RHR: 44
REST DAY

30/05/21
RHR: 45
Run
9.69km Trail in the Welsh Hills
64:10
6:37/km Pace
Ave HR: 146
269m elevation (a lot for me)

31/05/21
RHR: 45
REST DAY

01/06/21
RHR: 46
Bike: 50.4km commutes @ Ave HR 135 (effort on way home)
Run:
10.65km
66mins
6:12/km Pace
Ave HR: 163 (hilly route, hot weather, 2km leg stretch @ 4:30's)

02/06/21
RHR: 46
Bike: 50.4km commutes @ Ave HR 135 (effort on way home)
Run: 2 x 3.1km runs to gym and back @ 5:32/km ave (recoveries)
GYM - 44mins upper body and back with 1min planks in between each machine, total 5 mins planks

03/06/21
RHR: 46
Run: Speedwork
10 x 500m (5reps R100-110s) Rest 3 mins (5reps R100-110s)
reps:
1. 3:58/km max HR 128
2. 3:56/km max HR 138
3. 3:51/km max HR 136
4. 3:54/km max HR 127
5. 3:45/km max HR 133
3min rest
6. 4:02/km max HR 141
7. 3:59/km max HR 142
8. 3:59/km max HR 146
9. 3:58/km max HR 157
10. 3:51/km max HR 141

The quads felt a little tight going into this session, which was was done on a grass track with the club. I was blowing a bit after the first set, I didn't think I had it in me to complete the second set at all, never mind managing a sub 4m/km average pace for that one also. Considering the heat and circumstance (that it was my first interval session for a very long time), the HR stayed pretty low, although it was a lot tougher for me that the HR suggests, I actually felt pretty good throughout and was very surprised at the pace (when a checked the date later on). Minimal fallout from the leg issue, nothing a stretch and some foam rolling wont sort out.

Progressing nicely. Feeling good. Looking at a little 5 or 10km trail race on 8th July, 5 weeks time.

nice to see you coming along nicely Daz

here's to injury free running and enjoyment

TheEd
ps.. I have created a new forum to discuss different aspects of the training which also involves MrsDuck's group who I am coaching

https://www.time-to-run.com/forums/Forum...ing-extras

Thanks Coach, I'm very pleased with the progress so far. Hopefully progress will continue and I will be able to get somewhere close to provious form.

04/06/21
RHR: 46
Swim:
1625m @2:18/100m
39:25

05/06/21
RHR: 40
Run:
21.21km
118:20
5:35/km Pace
Ave HR: 153
06:45 set off time. Heat and humidity had me questioning my life choices by 07:15 hahaha. Legs lasted the distance this time.

06/06/21
RHR: 45
Bike:
88.5km @27Kmph
196:46
Ave HR 128
Yoga, Foam Roll and stretching: 50 mins.

A decent weekend of more base building.

Darren.

nice Daz .. it is often a slow process building back .. patience is key

have a good week TheEd

07/06/21
RHR: 45
Bike: 57km
Run:
6.03km
30:33
5:04/km Pace
Ave HR: 147
Strength: 30 mins all round
Swim: 1500m

08/06/21
RHR: 47
Bike: 50.3km
Run:
10.3km
56:11
5:27/km Pace
Ave HR: 150

09/06/21
RHR: 46
Bike: 50.3km
Run:
3.28km x2 gym and back as recovery plods
36mins
5:30/km Pace
Ave HR: 140
Strength: 46 mins upper body and core

10/06/21
RHR: 41
Bike: 57km
Swim: 1300m

10/06/21
RHR: 42

10/06/21
RHR: 37
HIKE: 15.5km
5hrs over 100om ascent then descent of Snowden
Ave HR 88

10/06/21
RHR: 45

A high intensity few days last week followed by a relaxing weekend in the mountains. Back to it from today.

great stuff Daz ..

hope things keep moving in the right direction

TheEd

Right Calf has tightened up a little so going to be cautious and stay off running for a few days as it just niggles slightly on Full extension either direction. Bike/Swim is ok. Will maybe try the cross trainer or rowing machine tonight instead to see if it is ok on either.

how things going Daz ... has the body settled down again

TheEd

12/06/21
RHR: 43
Run:
Bike:
Swim:
Strength:
Yoga:
Hike: 15km up Snowden - total time 5hrs

13/06/21
RHR: 43

14/06/21
RHR: 41
Run:
Bike: 57km
Swim: 1700m
Strength:
Yoga:

15/06/21
RHR: 43
Run:
Bike: 50.3km
Swim:
Strength:
Yoga:

16/06/21
RHR: 43
Run:
Bike: 57km
Swim:
Strength: Upper Body and Glutes 40 mins
Yoga:
Elliptical: 10 mins - not my thing, feet keep slipping
Indoor rowing: 10 mins 2500m

17/06/21
RHR: 43

18/06/21
RHR: 44
Run:
Bike:
Swim: 1600m
Strength:
Yoga:

19/06/21
RHR: 45

20/06/21
RHR: 45

21/06/21
RHR: 46
Run:
Bike:
Swim: 1500m
Strength:
Yoga:

22/06/21
RHR: 45
Run: 6km @5:21 pace ave HR 147
Bike:
Swim:
Strength:
Yoga:

23/06/21
RHR: 45
Run: 6.4km @5:32 pace ave HR 148
Bike: 55km
Swim:
Strength: Full body 61 mins
Yoga:

24/06/21
RHR: 46
Run: 3.2km @5:57 pace ave HR 135
Bike: 50.3km
Swim:
Strength:
Yoga:

25/06/21
RHR: 45
Run:
Bike:
Swim: 1600m
Strength:
Yoga:

26/06/21
RHR: 45
Run: 21km @5:33/km ave HR 150
Bike:
Swim:
Strength:
Yoga:

26/06/21
RHR: 45
Run:
Bike:
Swim:
Strength:
Yoga: 20 mins

27/06/21
RHR: 45
Run:
Bike: 54km chain gang hard effort
Swim:
Strength:
Yoga:

29/06/21
RHR: 45
Run: 4.44km @4:50/km AveHR 162 - calf went again stopped immediately had to walk home
Bike: 50.2km
Swim:
Strength:
Yoga:

30/06/21
RHR: 45
Run:
Bike:
Swim:
Strength: Full body 52mins
Yoga:
Indoor Rowing 10mins

01/07/21
RHR: 45
Run:
Bike: 51.6
Swim:
Strength:
Yoga:

02/07/21
RHR: 45

03/07/21
RHR: 45

04/07/21
RHR: 45

05/07/21
RHR: 45
Run:
Bike: 100km
Swim: 1720m
Strength:
Yoga:

06/07/21
RHR: 44
Run: 11.22km @5:36 Average HR 153
Bike:
Swim:
Strength:
Yoga:

07/07/21
RHR: 44
Run:
Bike: 54km
Swim:
Strength:
Yoga: 20mins

08/07/21
RHR: 44
Run:
Bike: 57.6km
Swim:
Strength:
Yoga:

09/07/21
RHR: 44

10/07/21
RHR: 45
Run: 51.65km @9:05/km 134ave HR 7hrs 49mins 1260m elevation.

So this may seem a bit mad, but I did an Ultra after struggling on and off with my calf. I have been monitoring and managing my way very carefully towards this event on Saturday. Yes, I know its a bit silly to attempt something like this without training properly but I set a target and a realistic pace of about 8 hours for 50km, as you can see, it was a little longer and I came in slightly quicker. I walked the first 10km and settled into a "Ultra shuffle" @7mins/km pace where appropriate. I walked sand, downhills and steep ups. I kept the watch running so elapsed pace was 9mins/km whilst moving pace was 8:18/km. So I have just done my longest distance ever, an unofficial Ultra and raised a good few quid for charity at the same time. I didn't suffer any injuries/sickness on the day or afterwards so nutrition was good and buying a massage gun last week has really helped my recovery/conditioning.

Hi Daz, you had being doing a lot of cross-training .. how have you recovered from the 50k

TheEd
ps.. on our side we took quite a while to iron out the calf and achilles problems that MrsDuck experienced