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| Premià de Dalt |
From Monday, 30/11/20 until Sunday, 4/4/21 (one week before Ultra Montseny, 76km, 4374m+)
Figures
- average weekly elevation gain: 1772m+ (total: 31,896m+)
- average weekly time run/hiked: 7hr 31min (135hr 18min)
- average weekly distance run/hiked: 55.8km (1004.4km)
- average weekly total
training time: 11hr 2min (running + strength, isometrics and cross-training) - longest run (by time):
4hr 6min on 6/3/21 - longest run (by distance): 27.4 km on 20/2/21 (36% of race distance)
- biggest run (by elevation gain): 1531m+ on 6/3/21 (35% of race elevation gain)
Not much intensity
- only did two hill sprint sessions
- only did two Z3 workouts (two more on the bike)
Mainly because of niggles; upping the vert turned out to be stressful enough. I had planned to do more as per the Big Vert plan I’m following.
Quite a bit of muscular endurance (ME) and lots of strength work
- did a lot of strength work: improved calf strength out of sight (hopefully this will prevent injury); got back into squating and deadlifting; started single-leg exercises
- would have done more ME sessions if I’d realised they were supposed to be the building block for the Z3 workouts, i.e. as I didn’t end up doing most of the Z3 sessions; I could have done more ME work instead
- isometrics to get over calf, Achilles and peroneal niggles (worked a charm and is my new secret weapon against tendon and muscle niggles)
Built up elevation gain
From averaging just over 1200m+ a week to around 1900m+ for this year. And I can now comfortably do 2500m+ a week. This would have been an overreach previously.
I thought I’d be able to up it to 3000m+, but at least I have that number well within reach for my next cycle of the Big Vert plan leading up to the Ultra Pirineu.
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