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Training Log: Lexc

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	6	5:41:27	49.04	(6:58)	78.92	(4:20)	343	202.8
Gym	1	1:00:00
Total	6	6:41:27	49.04		78.92		343	202.8
[1-5]	6	5:41:27

1:42

0:00

Wednesday Feb 26 #

5 PM

Running 41:08 9.11 km (4:31 / km) +76m 4:20 / km
ahr:138 max:160

Tuesday Feb 25 #

6 PM

Running warm up/down 16:38 3.4 km (4:53 / km) +7m 4:50 / km
ahr:134 max:154 shoes: Nike Pegs 35 #blue

Running intervals 40:00 11.7 km (3:25 / km) +7m 3:24 / km
ahr:177 max:191 shoes: Nike Zoom Fly Flyknit

4 x 8mins [2mins]

Progressing down from 3:30's -> 3:15's over the 4 reps post nationals.
Purpose was to not merk ourselves. Kept it controlled and felt pretty good with the boys. Stopped just as the heavy legs started to kick in but never felt like I was having to dig deep.

Good session. Almost time to start hitting the track up again, canne wait. That said, these sessions are definitely ticking a box I've previously struggled to tick. Good stuff.

Running 7:01 1.47 km (4:46 / km)
ahr:152 max:178 shoes: Nike Zoom Fly Flyknit

Strides

Running warm up/down 14:59 3.08 km (4:52 / km) +7m 4:49 / km
ahr:142 max:154 shoes: Nike Pegs 35 #blue

Monday Feb 24 #

6 PM

Running 34:43 7.95 km (4:22 / km) +85m 4:09 / km
ahr:145 max:166 shoes: Saucony Jazz 21

Easy recovery with JT round the seat.

Gym 1:00:00 [0]

Mostly rehab from the weekend.

Sunday Feb 23 #

11 AM

Running 1:42:21 23.05 km (4:26 / km) +83m 4:22 / km
ahr:153 max:174 shoes: Saucony Jazz 21

Long run with the boys x

Saturday Feb 22 #

9 AM

Running 11:22 2.45 km (4:39 / km) +3m 4:37 / km
ahr:141 max:161 shoes: Nike Pegs 36

Shake out

1 PM

Running warm up/down 18:48 3.47 km (5:25 / km) +37m 5:08 / km
ahr:143 max:159 shoes: Nike Pegs 36

Running race 37:37 [5] 10.22 km (3:41 / km) +5m 3:40 / km
ahr:137 max:159 shoes: Saucony Havok XC 2

Scottish Nationals.

Wet, muddy, snowing, lovely. Probably my best race of the season but I don't know how much that really says! Certainly closest to Jack I've been (minute behind) so was happy with that. Some great running from the boys meant I was bringing up the rear team wise so was good to keep the legs moving. Finished pretty strongly too with a 2:36/km last 220m. Tidy. Managed to dip Max on the line too.

Started fairly cautiously, not really feeling particularly good but definitely grew into the race. Tucked in and worked really well with a Shettleston runner, slowly trying to chase down the stragglers from the front group. Managed to finally make contact with the back of the Haries pack right at the end. Cool to have all 6 of us within a minute.

Shame the season is ending when it is, I feel like I was just beginning to find my flow again. Still, some good work been done and plenty more to come. Great from the boys to finish second team - everyone fully firing what could have been.... Still, really buzzed with that team result. Last XC before the team disbands a bit. Best Haries result (for the men) in over 50 years! Shows the depth we have.

Running warm up/down 16:50 3.02 km (5:35 / km) +33m 5:18 / km
ahr:132 max:157 shoes: Nike Pegs 36