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Training Log Archive: ȷames

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	10	4:43:31	32.81	(8:38)	52.8	(5:22)	120	96.0
Forest-O	3	2:19:06	15.84	(8:47)	25.5	(5:27)	430	82.3
Squash	1	2:00:00						42.0
Climbing	1	1:30:00						31.5
Sprint-O	2	46:22	6.34	(7:19)	10.2	(4:33)	20	27.2
Total	17	11:18:59	54.99		88.5		570	279.1

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Tuesday Apr 30, 2019 #

5 PM

Running (out of date) warm up/down 9:51 [1] 1.2 km (8:12 / km)
shoes: Asics GT 1000 7 (heavies)

WUP

Running (out of date) intervals 24:33 [4] 5.0 km (4:55 / km) +20m 4:49 / km
shoes: Asics GT 1000 7 (heavies)

Very cautious track session and CD
3x(200[30']200[60']600[3''])

Most people did 5 reps but definitely the right call to cut it short. So horribly unfit but hopefully I'll be back sessioning properly within a term

Monday Apr 29, 2019 #

4 PM

Running (out of date) 48:00 [3] 10.0 km (4:48 / km)
shoes: Asics GT 1000 7 (heavies)

Slowly Slowly Recovery Monkey
In the long search for fitness, there's still joy in Grantchester and short shorts

Sunday Apr 28, 2019 #

8 PM

Climbing 1:30:00 [3]

Mix it up why not. Knee slightly twinged at cuppers so no long run for me. Take the comebacks easy no point rushing it now.

Good fun as always, should do more of this

Saturday Apr 27, 2019 #

1 PM

Sprint-O 28:00 [3] 6.0 km (4:40 / km)

Jog down and cuppers. Absolute grind around Lammas Land, can't believe I'm 90s slower than Paul and Aidan across 4.5km - atrocious unfitness :(

Friday Apr 26, 2019 #

4 PM

Running (out of date) 36:47 [4] 8.3 km (4:26 / km) +20m 4:23 / km
shoes: Asics GT 1000 7 (heavies)

Pre-tea run easy run with Rob. Felt unfit and hard work - then saw average pace had been sub4/k. FFS Rob.

Thursday Apr 25, 2019 #

8 PM

Running (out of date) 36:00 [3] 7.0 km (5:09 / km) +10m 5:06 / km
shoes: Asics GT 1000 7 (heavies)

Late and v easy. SuperNARP vibes running while on the phone. Taking it very easy to make sure I get this comeback from injury right

Wednesday Apr 24, 2019 #

Squash 2:00:00 [3]
shoes: Asics GT 1000 7 (heavies)

Rusty with Calum but made for a fun game

Monday Apr 22, 2019 #

10 AM

Running (out of date) warm up/down 5:49 [1] 0.7 km (8:19 / km) +10m 7:45 / km

WUP

11 AM

Forest-O race 28:44 [5] 5.8 km (4:57 / km) +100m 4:34 / km

JK Relay

Predictably enough best race of the weekend. Oh well. Had a lot of fun just missing the fitness that might've let me set off Paul ahead of Loughborough and Edinburgh after two small misses. Love this relay thing and a quality -5min split to #1 courtesy of everyone's favourite timing system

Sunday Apr 21, 2019 #

1 PM

Forest-O 1:23:04 [3] 14.7 km (5:39 / km) +260m 5:12 / km

JK LONG
Went out hunting for a win by trying to save energy, but when I tried to ramp it up there was nothing in the tank. Couple of early errors and dodgy routes and then just a brutal grind home.

Really thought I had a result in me today but looking back its hard not to conclude that this race was over 2 months ago when the IT band first twinged.

Gutting to end the individual JK on a low note like that but always the chance for redemption at the relays

Saturday Apr 20, 2019 #

1 PM

Forest-O race 27:18 [5] 5.0 km (5:28 / km) +70m 5:06 / km

Jk middle. Felt scrappy at the start and juiced by the end. Only one real miss (25s) which cost me a podium run but lost the same amount to Fred on the spectator loop. Just feel unfit :(

2 PM

Running (out of date) warm up/down 2:08 [1] 0.5 km (4:16 / km)

Friday Apr 19, 2019 #

2 PM

Sprint-O race 18:22 [5] 4.2 km (4:22 / km) +20m 4:16 / km

Didn't exactly live up to my seeding but actually quite pleased. Went in with zero expectations given lack of training with the IT Band, came out with a respectable position if a slightly less respectable time. Just not fit enough for sprints at the minute and will take time to get back to that level

3 PM

Running (out of date) warm up/down 32:16 [1] 2.6 km (12:25 / km) +10m 12:11 / km

Thursday Apr 18, 2019 #

3 PM

Running (out of date) 30:00 [2] 6.0 km (5:00 / km)

Just an easy job round Blackford Hill with a podcast and map. Using the podcast enough of a distraction to mean the map reading was at least slightly challenging. Good taper jog, no pain.

Tuesday Apr 16, 2019 #

7 PM

Running (out of date) intervals 28:07 [3] 5.5 km (5:07 / km) +50m 4:53 / km
shoes: Asics GT 1000 7 (heavies)

Session the Tuesday before JK? Good plan.
2x2x1k, taken very easy. I know a session this close is a bad idea, but just need to feel the legs turn over at least once before Friday

Thursday Apr 11, 2019 #

Running (out of date) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GT 1000 7 (heavies)

That's been a long time coming.

Narpiest look going with earphones and a heavy jacket to make sure I didn't push too hard, but that's 6k with no pain and no painkillers and that feels pretty good.

Hopefully there's something better than 5min/ks in the near future.

C • heavy jacket 1

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