Week in review: back to base work

Long run



Quality training sessions

Hill intervals: 2 x [200m D+, 2min recovery, 200m D-, 2min recovery]

This is a new session for me aimed at building strength for climbing. The intention is to run about 200m of vertical gain, recover, run back down again and repeat. Both the climbing and the descent are to build strength and allow my legs to adapt to the stresses of this type of terrain. The hill I run on is is about 1.8km to gain the 200m so it's not very steep and I can run all the way, but it's definitely not easy!

Intervals: 10 x [2min hard, 1 min recovery]

A slight variation on the pyramids that I've been running in the previous few weeks. I'm feeling much more comfortable in the faster sections and enjoy running these intervals.

Other
This week I could really feel the TRX work. My body was a little stiff and sore each day that I woke up after a TRX session. I guess I still have some work to do to get a stronger.

Equipment
32Gi (Endure, Foodbar, Gels and Recover), UVU clothing, Zero Point Compression (intense socks and ankle socks), Nike Pegasus 28+ Trail, Nike Terra Kiger 2, Garmin Fenix2

Garmin statistics
125.50km
12:40:49
3,802m
133bpm (average heart rate)

Summary
Back to base training after a lower volume week last week and it felt great. My first week back after some recovery always feels good and I'm much smoother and faster in all the running I do. Ian gave me some different quality sessions to do which were a lot of fun. Overall, I feel like I'm progressing and doing some good training.

Monday morning: time to hit the trails :)

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Week in review: low volume week

Long run



Quality training sessions

Hill pyramids: 2 x [1min hard/1min easy /2/2/3/3/3/3/2/2/1/1]

I enjoyed this session cruising along in the arboretum. After a lower volume week this session was relatively easy and felt good to get my legs turning over in preparation for my next week. I particularly enjoy this session and the relative lack of structure, but focus on running a little faster.

L2/L3 run for 1hrs

Nice and quick feel in my legs and fun running on the trails. An hour seemed a little short so I wasn't tired at the end of the run. A great recovery week session.

Other
I continue with my strength work and no injuries or issues in my running this base period suggests that it's helping to maintain my running consistency. I'll be keeping this up.

Equipment
32Gi (Endure and Recover), UVU clothing, Zero Point Compression (intense socks and ankle socks), Nike Pegasus 28+ Trail, Garmin Fenix2

Garmin statistics
97.80km
10:14:20
3,807m
136bpm (average heart rate)

Summary
A lower volume week to let me rest and absorb and appreciate the work I've done in this base period so far. I felt quite rested by the end of the week and I'm looking forward to what's coming up in the next few weeks. Matias was here visiting and it was excellent to have some to show my normal routes to and to share a few miles chatting and philosophising about races and running.



Way more snow than I expected!!

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My favorite trails! (Photo: @matiasfbr) #switzerland #aubonne #trail

A photo posted by Daniel Rowland (@danielwrowland) on

Week in review

Long run



Quality training sessions

Hill pyramids: 3 x [1min hard/1min easy /2/2/3/3/3/3/2/2/1/1]

A great run at the end of the week and a vast improvement on last week. I felt smooth and fast and ran well through all three pyramids. I was happy with how this session went and the progress I've made in the last few weeks.

L2/L3 run for 2hrs

The longest "tempo" paced run that I've done in this build up period. A good run with an emphasis on actually running as opposed to jogging and being in ultra-mode… I enjoyed going faster and being at a running effort.

Other
Still working on the general strength and mobility routine and happy with my progress.

Equipment
32Gi (Endure and Recover), UVU clothing, Zero Point Compression (intense socks and ankle socks), Skechers GoRun Ultra, Nike Pegasus 28+ Trail, Garmin Fenix2

Garmin statistics
148.40km
14:31:34
4,328m
139bpm (average heart rate)

Summary
My longest week to date in this base period. I felt quite good at the end of the week and managed the longer mileage well. My base period is going well and I can feel that I'm get faster, a little leaner and more efficient in my running. A lot of work is still needed, but I'm pleased with where I'm at right now.





More miles, more smiles!

A photo posted by Daniel Rowland (@danielwrowland) on

Week in review: end of October

Long run



Quality training sessions

Hill pyramids: 2 x [1min hard/1min easy /2/2/3/3/3/3/2/2/1/1]

This week I was feeling a little flat and tired at the end of the week when it came time to do this session. The plan was to increase the number of pyramids to three, but I stuck with two and tried to keep the quality high. Accumulated time on the legs from the last month of base work means I'm starting to feel slightly fatigued. This is a great session which I enjoy and I hope I can manage the full three pyramids next week.

L2/L3 run for 1.5hrs

I have this training session perfected now. I can run right in the correct heart rate zone and I feel comfortable and quick when doing it. I enjoy running faster on my usual routes and testing the legs each week.

Other
My general strength and mobility work is going well and I'm getting stronger. I need to think about what to do after the eight-week progression to maintain the strength and fitness I've built up. Maybe some more intense TRX work?

Equipment
32Gi (Endure and Recover), UVU clothing, Zero Point Compression (intense socks and ankle socks), Skechers GoRun Ultra, Nike Terra Kiger 2, Nike Pegasus 28+ Trail, Garmin Fenix2, Black Diamond Ultra Z-poles

Garmin statistics
112.04km
11:37:24
4,612m
137bpm (average heart rate)

Summary
A very positive week of training and general progress this week. I'm pleased with my weekly training mileage and base training and the time I get to spend in the mountains is helping to improve my climbing and descending. I entered my first two goal races for 2015 this week which defines where I want to go and means I can focus my training to the specific race demands. I also received a whole lot of amazing new apparel to train and race with so I have the best gear to take me through the coming months.





A photo posted by Daniel Rowland (@danielwrowland) on




A photo posted by Daniel Rowland (@danielwrowland) on