AAUT2011
All posts concerning training related to the 2011 Al Andalus Ultra Trail.
Week 25, 2011 (Base 3)
Preamble Sore soleus to start the week and have physio on Tuesday. Need to get in some volume prior to that and then rest on Wednesday to recover well from physio. Issues: Adductor a little sore, left achilles too, left knee mild. Goals for the week Steady volume. Try and get in some heat acc… Read →
Week 24, 2011 (Base 3)
Preamble Sore soleus to start the week and have physio on Tuesday. Need to get in some volume prior to that and then rest on Wednesday to recover well from physio. Issues: Adductor a little sore, left achilles too, left knee mild. Goals for the week Steady volume. Try and get in some heat acc… Read →
Week 23, 2011 (Base 3)
Preamble Was low on energy after some mild food poisoning on Friday/Saturday. Managed a 2.5 hour run on Sunday afternoon, downhill from Maigmo, and it was apparent that my descending legs need work. This week will focus on descending and resting. Issues: Adductor a little sore, left achilles fine, left knee mild. Goals for the… Read →
Week 22, 2011 (Base 3)
Preamble Ran 41k with a kilometer of vertical on the Sunday to start the week. Pretty sure that will be the last 40k day; I’m not convinced the fitness benefits outweigh the cost of recovery. I could run today (Monday the 30th) but I am carrying some lethargic sensations. Goals for the week Build speed,… Read →
Week 21, 2011 (Base 3)
Preamble The race is getting close, knee injury turned out to be an overworked left quad. Seems to be loosening up. Working into a one day hard one day easy rhythm. Goals for the week Build speed, maintain endurance. Eat lots of vegetable based fats. Top load the day: eat lots for breakfast. Sunday Ran… Read →
Week 20, 2011 (Base 3)
Preamble This is supposed to be the last week of Base 3 before it’s recovery week. However at the end of last week I was really feeling the effects of training: tired, mentally dull and craving fat and junk food. Also, a few hours after my run on Saturday my left knee started to hurt… Read →
Week 19, 2011 (Base 3)
Preamble This is the second week of Base 3. Big volume on Sunday and will try to follow-up during the week with steady easy volume. Goals for the week Volume with some higher intensity than last phase. Sunday Ran about 44k from home to Maigmo gas station and back. About 6h50m – the iphone ran… Read →
Week 18, 2011 (Base 3)
Preamble This is the first week of Base 3. I’ll be running easy but including more hills; rather than start from Tangel will start from base of the mountains to get in hills and scout routes for lengthening the run from home/Tangel and hopefully find my way to Tibi or the Maigmo gas station. Goals… Read →
Week 17, 2011 (Base 2)
Preamble This is a recovery week. I did run long on the Sunday to finish up the Easter training camp. Goals for the week Easy volume and active recovery Sunday Did a 4 hour session consisting of an easy first loop then a hard short climb, a hard technical descent and then a 45 minutes… Read →
Week 16, 2011 (Base 2)
Preamble This is the last week before this phase’s recovery week. Things are being adapted, however, as this weekend is the Easter long weekend, which means there will be a long weekend training camp that runs into next week. The goal here is volume. Early in the week will see some active recovery, then a… Read →