Monday, 13 October 2014

Week in review: returning to base work

Long run



Quality training sessions
I didn't do any high intensity training sessions this week. Instead I started my first week of focused training for races in 2015. Ian and I decided to remove the quality sessions I've been doing so that I can put more endurance work into the coming months. The plan is to reduce the stress from high intensity work so I can put that effort into longer runs and more volume.

Other
This week was my fourth week of general strength and mobility and I'm still happy with the work I'm doing and the progress that I'm making. However, I feel that I need to add some more core strength and upper body work. Next week I'll add in some of the TRX work that I've done in the past.

Equipment used
Salomon Sense Mantra 2, Skechers GoRun Ultra, Nike Terra Kiger 2, Garmin Fenix2, 32Gi (Endure and Recover)

Garmin Statistics
77.38km
7:28:22
2,267m
133bpm (average heart rate)

Summary
This week was a return to base training for me. I haven't had a very busy season this year, but with the changes in weather and the closing down of the trail running season in Europe it makes sense for me to start working towards races in 2015. I'm excited about what is coming up next year and the progress I made in Les Diablerets racing in the mountains a couple of weeks ago. I feel that I have enough time and knowledge to prepare for my upcoming goals and now it's full steam ahead to becoming a mountain ultra-marathon racer in 2015!

This week's photos are from my current favorite running route (the "easy hour" as my friend Moi and other people who follow me on Strava know it). It's about a 10km run from home and goes out to the Arboretum and back. The route is marked all the way by yellow trail signs and yellow diamonds.

A gentle climb early on.

Beautiful forest in the Arboretum (notice the yellow diamond on the tree?)

A little winding single track.

The sign says 1h 10min to Aubonne for walking - it's about 25min running.

The forest of the Arboretum.

I love all the little bridges and walkways in the forest.

My favorite section of trail - soft and smooth running :).

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