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Training Log: AliMas

In the last 7 days:

activity # timemileskm+m
  Running5 4:43:37 34.29(8:16) 55.18(5:08) 1508
  Total5 4:43:37 34.29(8:16) 55.18(5:08) 1508
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0:00
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Friday Jul 21 #

4 PM

Running 59:08 [2] 11.86 km (4:59 / km) +236m 4:32 / km
shoes: Saucony Kinvara 7W

Easy along the river to Burford Bridge and then up Box, all very nice but feeling a little tired.

Thursday Jul 20 #

5 PM

Running 1:00:44 intensity: (39:42 @2) + (21:02 @4) 11.69 km (5:12 / km) +441m 4:22 / km
shoes: Saucony Kinvara 7W

Three efforts on the regular Box Hill loop twice round (top of field - top, bottom of steps - top of steep bit, Brockham lane junction - top of field), pretty nice session. Surprised to see negative splits, maybe wasn't warmed up enough. So surprised with the split of the 4th rep I got a massive nosebleed.

4.46, 1.45, 4.14
4.27, 1.42, 4.08

Wednesday Jul 19 #

4 PM

Running 1:17:34 [2] 15.18 km (5:07 / km) +355m 4:35 / km
shoes: Saucony Kinvara 7W

Easy, breezy Colley Hill. Feeling tired after a lot of time on the feet and not much sleep due to the mad storms last night.

Tuesday Jul 18 #

Note

Yesterday I asked my sister if she could see if there were any jobs going at the hotel she has been working at for a few weeks, today I got a call at about 8.30 from her saying I should come in and now after a day of cleaning rooms I seem to have a job there, easy. Not the most fun but probably less likely to become a potato than at the warehouse. Anyway start at 7.30 and finish sometime in the afternoon so guess most of my training will be late afternoon/evening now.
5 PM

Running 54:19 [2] 10.55 km (5:09 / km) +272m 4:34 / km
shoes: Saucony Kinvara 7W

Easy Headley with a few segment rages. Yep.

Monday Jul 17 #

Note

JWOC in brief

In the forest races I was probably average technically for me, fair bit of scrappiness but never lost my head too badly. The middle quali was a bit of a blow as I was trying my best not to rush things and stay clean but just couldn't quite hold it together, looking back I also think I should've been pushing the pace a bit more at the beginning of the race. Felt bad physically in all races really, especially the long where I just felt spent from the start, nicely highlighting that my terrain fitness is a very long way from the top. The sprint was pretty good, generally took good routes and just had a few little blips, funny one at the end where my oxygen debted mind momentarily thought the beach was cultivated land. The relay was okay but not especially pleased with the run, Felly and Barri both had very strong runs though.
Overall a very fun week and definitely a great experience, got quite a lot of good stuff coming up over the next months to keep me motivated still so all g.

Middle Quali - 29th +7.32, +1.50 from qualifying
Sprint - 25th +58s
Long - 60th +17.09
Relay first leg - 20th +3.39
Relay Team - 12th (8th nation)
11 AM

Running 31:52 [2] 5.89 km (5:24 / km) +204m 4:37 / km
shoes: Saucony Kinvara 7W

Easy regular Box, lovely stuff.

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