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Training Log Archive: ȷames

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m	load
Running (out of date)	18	10:21:49	85.94	(7:14)	138.3	(4:30)	220	256.3
Squash	1	1:30:00						31.5
Sprint-O	2	1:28:44	11.87	(7:29)	19.1	(4:39)	120	43.2
Forest-O	1	1:20:42	9.57	(8:26)	15.4	(5:14)	180	48.4
S&C	1	1:00:00						21.0
Total	21	15:41:15	107.37		172.8		520	400.4

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Thursday Nov 29, 2018 #

8 AM

Squash 1:30:00 [3]

Morning squash with Calum. Lectures called so a 2-2 draw.

3 PM

Running (out of date) 12:23 [3] 2.9 km (4:16 / km)
shoes: Asics GT 1000 6 (heavies)

Planned to get a run in before a 4pm supervision but somehow managed to procrastinate all the way to 3.30 so this ended up a bit pointless.

7 PM

Running (out of date) 53:34 [4] 12.2 km (4:23 / km) +10m 4:22 / km
shoes: Asics GT 1000 6 (heavies)

Left it late but a nice one. Planned to do the first 6km at 4:45s and come back at 4:15s just to mix it up but ended up a bit quick and inconsistent.

Wednesday Nov 28, 2018 #

Running (out of date) 56:41 [3] 12.4 km (4:34 / km) +20m 4:32 / km
shoes: Asics GT 1000 6 (heavies)

Fen Ditton with Luke for about 5 minutes and then Aidan. Should've brought a torch except I don't have one.

Tuesday Nov 27, 2018 #

Running (out of date) intervals 56:00 [3] 12.7 km (4:25 / km)
shoes: Asics Gel-DS 22 (flats)

Disgusting session to start off post-varsity training right. Driving rain and wind and could barely see the track but I'd like to think I can do it on a cold Tuesday night at Wilby

1200 tempoish
4 x 100
6 x 800
4 x 300
2 x 800 tempoish

Lots of fast stuff, way too early to be on the track, but a good session in the legs.

Thursday Nov 15, 2018 #

2 PM

Running (out of date) 57:51 [3] 13.1 km (4:25 / km) +20m 4:23 / km
shoes: Asics GT 1000 6 (heavies)

Another poor turnout for the 3pm. Just me and a new guy. Easy Grantchester. Not really what I was looking for but I'll live

Wednesday Nov 14, 2018 #

Sprint-O 40:00 [3] 7.5 km (5:20 / km)

Still not garmining.

Bit of a weak training day in the end, usual Wednesday plans interrupted by a totally useless 5pm 'reading' lecture. I am now fully qualified to read books that I have been required to study for a year and a half. Not impressed by politics department planning, I probably would have learned more at the usual S+C session.

Made up for my low-quality afternoon annoyance with some high-quality evening annoyance by getting totally undone by Fiona's courses at the science park. Very well-planned, and had me technically all over the place. Shame that these training sessions always feel dependent on headlamp quality, but that's no excuse for some absolutely horrific navigation.

Tuesday Nov 13, 2018 #

3 PM

Running (out of date) warm up/down 4:00 [1] 0.6 km (6:40 / km)

WUP

Running (out of date) intervals 40:00 [5] 11.0 km (3:38 / km)

Approximating time and distance without garmin data oops.

11'[3']
10x(50''[30'']) [3']
11'

Felt really good after a sluggish start to the first tempo. Possibly just running on anger from the weekend still.

4 PM

Running (out of date) warm up/down 9:30 [1] 2.2 km (4:19 / km)

WD. New Haries kit looks nice, will probably bankrupt me

Monday Nov 12, 2018 #

2 PM

Running (out of date) 51:34 [3] 11.7 km (4:24 / km) +20m 4:22 / km
shoes: Asics GT 1000 6 (heavies)

Easy Fen Ditton with Brockmann, 2 man turnout at the afternoon steady is pretty poor, but good chat with the only other Harey HSPSer. Legs tightening up badly

Sunday Nov 11, 2018 #

Note
(rest day)

Needed a day off running

Saturday Nov 10, 2018 #

9 AM

Running (out of date) 14:37 [2] 3.0 km (4:52 / km)
shoes: Asics GT 1000 6 (heavies)

Morning shakeout and buying spikes

1 PM

Running (out of date) warm up/down 29:21 [1] 4.2 km (6:59 / km) +30m 6:45 / km
shoes: Asics GT 1000 6 (heavies)

WUP at Stanborough

Running (out of date) race 29:40 [4] 8.3 km (3:34 / km)

Yeah that was a let-down. Built up to this race, felt quality on the line (despite pissing it down), went off at a sensible pace, then slowed down.

Basically bottled the tactics. Was so eager not to blow it off the start that the race was already over after 800m when we reached the bottleneck and it became obvious that it hadn't strung out enough. Instead of panicking and pushing to catch up on the second lap like others did, I stayed slow, and didn't really switch on until the final half-lap.

Really disappointed to blow it on terrible strategy given the current fitness. Life goes on :(

Friday Nov 9, 2018 #

Note
(rest day)

Taper

Thursday Nov 8, 2018 #

Note
(rest day)

Taper

Wednesday Nov 7, 2018 #

4 PM

Running (out of date) warm up/down 7:00 [1] 1.6 km (4:22 / km)
shoes: Asics GT 1000 6 (heavies)

Ungamined WUP to SJP

Running (out of date) 48:54 [3] 10.2 km (4:48 / km) +20m 4:45 / km
shoes: Asics GT 1000 6 (heavies)

Grantchester extended out to circuits with Rob. Bit dark, and carried a batteryless headtorch the whole way round which was annoying.

Very easy pace for taper/darkness/tiredness, especially after Rob put a nail through his foot.

5 PM

S&C 1:00:00 [3]

Bit tired to make the most of this, but good to be grinding it out as part of the weekly schedule now.

6 PM

Running (out of date) 19:10 [3] 3.8 km (5:03 / km)
shoes: Asics GT 1000 6 (heavies)

Back from circuits. Knackered.

Tuesday Nov 6, 2018 #

3 PM

Running (out of date) warm up/down 5:24 [1] 0.9 km (6:00 / km)
shoes: Asics GT 1000 6 (heavies)

WUP. Need to get to sessions earlier cos this isn't really long enough.

Running (out of date) intervals 33:57 [5] 8.7 km (3:54 / km) +30m 3:50 / km

Taper session
4 x (60''[60''], 5'[2'])
Felt pretty good, but a weird session with people being a bit tactical pre-varsity-selection. Difficult to use it to guess where I'll finish on Saturday, but confident I'm in about as good a shape as I could have hoped before term.

4 PM

Running (out of date) warm up/down 10:58 [1] 1.4 km (7:50 / km) +10m 7:34 / km
shoes: Asics GT 1000 6 (heavies)

Sunday Nov 4, 2018 #

10 AM

Running (out of date) warm up/down 15:35 [1] 2.5 km (6:14 / km) +30m 5:53 / km

WUP, not thinking about the race at all

Forest-O race 1:20:42 [4] 15.4 km (5:14 / km) +180m 4:57 / km

Never really felt like I was orienteering properly. One horror mistake and a lot of 30sec-2min type things. Poor route choices too. Kinda losing the will to live by the end having binned so much time so early.

File that under 'don't think about it too much'.

C • File that under ... 2

11 AM

Running (out of date) warm up/down 8:00 [1] 1.8 km (4:27 / km)

WD with Paul and Fiona

Saturday Nov 3, 2018 #

2 PM

Sprint-O race 48:44 [4] 11.6 km (4:12 / km) +120m 4:00 / km
shoes: Asics Gel-DS 22 (flats)

Winchester city race. Legs felt good but some pretty stupid errors. Decent result, but clearly in need of some time running with a map.

Running (out of date) warm up/down 4:41 [1] 1.1 km (4:15 / km)
shoes: Asics Gel-DS 22 (flats)

Friday Nov 2, 2018 #

Note
(rest day)

Thursday Nov 1, 2018 #

2 PM

Running (out of date) 52:59 [3] 12.0 km (4:25 / km) +30m 4:22 / km
shoes: Asics GT 1000 6 (heavies)

Missed the 3pm by 5mins :(

Solo round rainy Fen Ditton, three short efforts on the way back to avoid total boredom.

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