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Training Log Archive: ȷames

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m				load
Running (out of date)	13	6:04:39	48.16	(7:34)	77.5	(4:42)	815				130.5
Forest-O	4	4:17:19	21.87	(11:46)	35.2	(7:19)	698	67 /	80c	83%	145.6
Sprint-O	2	50:06	5.84	(8:35)	9.4	(5:20)		22 /	25c	88%	17.5
Total	19	11:12:04	75.87	(8:51)	122.1	(5:30)	1513	89 /	105c	84%	293.6

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Friday Sep 30, 2016 #

Event: Junior European Cup 2016

5 PM

Sprint-O race 16:00 [3] *** 2.8 km (5:43 / km)
spiked:22/25c

JEC Sprint

Caught T at 3 going for a cheeky wall-inspection detour. Poor route to 5 plus stupid recovery, then alright until some shockers right at the end. I call dodgy controlling...

Guessing length cos forgot garmin

C • dodgy controlling 1

Tuesday Sep 27, 2016 #

6 PM

Running (out of date) 22:40 [1] 4.1 km (5:32 / km) +55m 5:11 / km

Skipped intervals for a short recovery jog, feeling super rusty from the weekend. Everything hurts/rusty, extra stretching tonight.

Sunday Sep 25, 2016 #

Event: Junior Inter Regional Championships Relays

10 AM

Forest-O race 32:41 [4] ** 5.7 km (5:44 / km) +20m 5:38 / km
spiked:16/17c

JIRCS relay, great race trying to hold off Ewan, missed one control and a couple poor route choices but I was never gonna beat him on the finish. Not sure it was that smart to run as everything is in pain but worth it to make up for yesterday.

Saturday Sep 24, 2016 #

Event: Junior Inter Regional Championships Individual

2 PM

Forest-O race 1:41:29 [4] **** 13.0 km (7:48 / km) +348m 6:53 / km
spiked:12/15c

JIRCS Individual - mega tough race with plenty of crazy long legs, looking back was actually fairly clean, but the ones I did miss I missed big. Legs ruined after being out that long in the heavy terrain.

Wednesday Sep 21, 2016 #

Running (out of date) race 10:30 [3] 3.0 km (3:30 / km)

Wednesday League. 4th again. Dull.

Tuesday Sep 20, 2016 #

Running (out of date) intervals 17:00 [4] 5.0 km (3:24 / km)

Meadows Intervals

Really wasn't looking forward to training tonight but turned out to be a half-decent session. Ran my second ever sub 3:20, and then just ran another 4 in a row ;)

Splits 3min(17,19,19,17,14)

Sunday Sep 18, 2016 #

Running (out of date) 1:09:00 [3] 11.9 km (5:48 / km) +310m 5:08 / km

Legs like lead on the pentlands today - nice to get some terrain in the bag but paid for it on the roads back home. Grim stuff but nice day up on Caerketton.

Saturday Sep 17, 2016 #

Running (out of date) 19:09 [3] 5.1 km (3:45 / km) +120m 3:22 / km

Round the park 9s over colours time. Kinda frustrating and abso ideal conditions but definitely doable in the next few months.
km Splits: 3.29,4.29,3.51,3.32,3.32

C • Park time 5

Running (out of date) 45:00 [3] 8.0 km (5:38 / km) +100m 5:18 / km

Run down/back/other training at Arthur's Seat

Thursday Sep 15, 2016 #

Running (out of date) 21:46 [3] 5.0 km (4:21 / km) +55m 4:08 / km

Short run around Blackford - felt like I was putting in a bit too much effort to hold a pace but generally not bad.

Tuesday Sep 13, 2016 #

8 PM

Running (out of date) intervals 17:00 [4] 5.0 km (3:24 / km)

Meadows 5x1k Intervals
SplitsL 3min(23,21,18,23,24)

Losing a bit of consistency today but getting faster overall. Recovered okay from the weekend.

Sunday Sep 11, 2016 #

11 AM

Forest-O race 1:27:58 [4] *** 11.3 km (7:47 / km) +210m 7:07 / km
spiked:22/27c

Highland Wolf Long (SOL)

Seriously tough race and was dying for a gel by about 40 mins in. Turns out I was actually still 4th until right at the end when I got within 20m of the control but lost focus with oxygen debt and ended up binning at least 5 minutes, probably more. So angry looking at winsplits cos it should've been a good run but I guess this happens.

Actually ran fairly well and no errors over 2/3mins until the end.

Spot the bonk.

7 PM

Running (out of date) 28:00 [3] 5.7 km (4:55 / km) +125m 4:26 / km

extra

Saturday Sep 10, 2016 #

Event: Highland WOLF - Middle, Sprint, SOL

12 PM

Forest-O race 35:11 [3] ** 5.2 km (6:46 / km) +120m 6:04 / km
spiked:17/21c

Cruising at Highland Wolf Middle. Fairly clean with just a few 10-30s errors. Never really got up to full speed but nice to be hitting the flags before tomorrow.

Inov-8s died badly halfway round, new shoes time :)

Wednesday Sep 7, 2016 #

5 PM

Running (out of date) race 11:00 [3] 2.8 km (3:56 / km) +50m 3:36 / km

1st Wednesday league, got done on the finish but 4th in the end. Running in school cotton shirt is abso mingin but otherwise felt alright.

C • 4th 3

Tuesday Sep 6, 2016 #

8 PM

Running (out of date) intervals 17:30 [3] 5.0 km (3:30 / km)

5 x 1k, thought I'd gone off way too hard on the first one trying to chase people down but actually turned out fine.

splits: 3min(25,24,23,25,24)

How is it so hot, serious sauna feels at 8 in the evening.

Sunday Sep 4, 2016 #

Running (out of date) 28:51 [3] 5.5 km (5:15 / km)

Run home from Figgate park ultrasprint. Felt pretty dead but knees alright. Roasting on the Arthur's Seat road and zero wind.

1 PM

Sprint-O 34:06 [3] ***** 6.6 km (5:10 / km)

ESOC Maze Ultrasprint, pretty much impossible. Massively looking forward to watching Thierry do this at SprintWOC in Denmark...

Race 1: 13.11(+2) missed the final control cos im an idiot
Race 2: 12.09(+2) reckon i punched too fast but oh well
Race 3: 8.46 and definitely wasn't gonna mp this time... (+4)

ugh.

Saturday Sep 3, 2016 #

9 AM

Running (out of date) 20:00 [3] 3.5 km (5:43 / km)

First Saturday with school xc. pretty tragic pace as not really a session, will try go out later but that's not gonna happen lets be honest. Knee better although a little dodgy coming home.

forgot garmin

7 PM

Running (out of date) 37:13 [3] 7.9 km (4:43 / km)

Decent pace evening run with dad. Extended meadows loop. Knee surprisingly good, ability to get out for a proper run surprisingly good.

May pay the price tomorrow morning but hopefully ultrasprinting.

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