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Training Log Archive: ȷames

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	23	17:37:42	143.35	(7:23)	230.7	(4:35)	1430	464.0
Sprint-O	2	1:53:24	11.87	(9:33)	19.1	(5:56)	50	26.9
S&C	2	1:00:00						21.0
Squash	1	1:00:00						21.0
Total	28	21:31:06	155.22		249.8		1480	533.0

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Saturday Nov 30, 2019 #

12 PM

Running (out of date) warm up/down 22:10 [1] 4.3 km (5:09 / km) +30m 4:59 / km
shoes: Asics Gel-Exalt 5 (heavies)

WUP. Nerves? Nah.

1 PM

Running (out of date) race 31:15 [5] 8.3 km (3:46 / km) +120m 3:31 / km

Varsity IIIs - 2nd.

Well the whole training block was built around this race and it really seriously paid off. Knew Shotover could be a good course for me, but I'm still surprised to have beaten so many of the boys. Just sat at the back and worked my way up - simples :)

Absolutely gutted not to get the team win, but I've never run an individual race like that in my life, so a lot of positives too.

2 PM

Running (out of date) warm up/down 26:22 [1] 2.0 km (13:11 / km) +20m 12:33 / km
shoes: Asics Gel-Exalt 5 (heavies)

Wednesday Nov 27, 2019 #

6 PM

Sprint-O 1:03:43 [2] 10.3 km (6:11 / km) +40m 6:04 / km
shoes: Asics Gel-Exalt 5 (heavies)

Churchill adventure race, proper mooching pace. Good to spin the legs though, have used the taper as an excuse to get lazy. Oops

Sunday Nov 24, 2019 #

10 AM

Running (out of date) 56:01 [3] 12.6 km (4:27 / km) +90m 4:18 / km
shoes: Asics Gel-Exalt 5 (heavies)

Sunday run, but not as you know it. The taper begins.

Saturday Nov 23, 2019 #

12 PM

Running (out of date) intervals 40:56 [4] 9.0 km (4:33 / km) +130m 4:15 / km

Last session before varsity. 3 x tempo hill lap [jog down]. Taking it easy, trying not to be the guy who wants to win the pre-race session...

Thursday Nov 21, 2019 #

2 PM

Running (out of date) long 1:29:25 [3] 20.1 km (4:27 / km) +70m 4:22 / km
shoes: Asics Gel-Exalt 5 (heavies)

Ah the old Inverse Haslingbargo.

Solo long runs can never be that much fun. Dark, long, hard work, but more good miles under the belt. One more session on Saturday and then that should be all before Varsity :)

Wednesday Nov 20, 2019 #

4 PM

Running (out of date) tempo 45:51 [4] 11.4 km (4:01 / km) +40m 3:57 / km
shoes: Asics Gel-Exalt 5 (heavies)

Nice little tempo. Meant to do 8k @ 3:30s but a combination of messing up the watch and running in a training jacket meant it was more like 7.3k @ 3:40s. Not sure the difference matters really, just another good spin out in plenty of time for varsity.

Long run tomorrow, then give the legs a rest. Feels good but this is quite a lot of training load.

Tuesday Nov 19, 2019 #

3 PM

Running (out of date) intervals 1:08:08 [5] 15.5 km (4:24 / km) +110m 4:15 / km
shoes: Asics Gel-Exalt 5 (heavies)

That massage worked! Calf tightness all gone, which is a big relief, so time for a nice big session at 11 days out.

4*45''[60'']
[30'']
3*(6'[90''], 3'[2'])
4*45''[60'']

A solid 33mins of effort in there. Felt super good at the end, not so much in the middle of the 6 and 3s, but that's part of the fun.

Monday Nov 18, 2019 #

1 PM

Running (out of date) 59:32 [3] 13.2 km (4:31 / km) +80m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Post-massage triple-lap hill run

Lovely solo run, though calves on fire from a brutal massage. Nice to get a couple of climbs in - preparation for Shotover...

6 PM

S&C 40:00 [3]

CUOC Circuits

Saturday Nov 16, 2019 #

1 PM

Running (out of date) warm up/down 18:14 [1] 3.8 km (4:48 / km) +50m 4:30 / km
shoes: Asics Gel-Exalt 5 (heavies)

WUP

Running (out of date) race 34:43 [5] 9.9 km (3:30 / km) +130m 3:17 / km

Cuppers

Not as good as MET League last week in terms of places, mostly because Angus and Matt were a bit wiser to the threat. Sat off again, but Matt stayed with me then got just too much of a gap to close. Dropped Angus, but the boy pulled out a 'depths of hell' style kick from who-knows-where and nabbed me with 100 to go. Boo.

Decided to run in trail shoes cos barely any mud and calves tight from Tuesday. Seemed to be working til the end, and then calves felt like they would explode for about 10 mins. Yikes

Bit annoyed to have been got by Matt and Angus, but I'm in decent shape so shouldn't complain.

2 PM

Running (out of date) warm up/down 7:22 [1] 1.3 km (5:40 / km) +20m 5:16 / km
shoes: Asics Gel-Exalt 5 (heavies)

CD. In pieces.

Thursday Nov 14, 2019 #

5 PM

Running (out of date) 25:42 [2] 5.3 km (4:51 / km) +20m 4:46 / km
shoes: Asics Gel-Exalt 5 (heavies)

Very very easy round JGreen with Hamilton for a bit. Some pain in the calf but think it's okay. Another rest tomorrow before selections on Saturday. Had hoped to keep mileage up going into cuppers, but an enforced taper and easy week is no bad thing so long as this is just caution rather than subconscious acknowledgement of an injury. I really don't know.

Wednesday Nov 13, 2019 #

9 AM

Squash 1:00:00 [3]

5 PM

Running (out of date) 45:00 [3] 6.5 km (6:55 / km) +10m 6:52 / km
shoes: Asics Gel-Exalt 5 (heavies)

Hanging and mooching at Wednesday training. I planned so no-O for me

Tuesday Nov 12, 2019 #

3 PM

Running (out of date) intervals 35:54 [4] 7.1 km (5:03 / km) +30m 4:57 / km

Do a track session they said, it'll be fine they said. Dropped out after second set with dodginess in the calf. Hopefully just a bit tight but can't be too careful with selection at the weekend

Sunday Nov 10, 2019 #

10 AM

Running (out of date) long 1:29:16 [3] 19.8 km (4:31 / km) +110m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Long run up to Magogs for about 20seconds then straight back. If I'd had more in the legs might have extended to check out the cuppers course properly, but legs very aware of yesterday's race and mind aware of tomorrow's deadlines.

Very content to cruise in a big pack with a manageable pace and tick off another SLR. Whisper it, but training's working - make no changes except more s+c/stretchyroll.

Saturday Nov 9, 2019 #

1 PM

Running (out of date) warm up/down 35:14 [2] 6.1 km (5:47 / km) +40m 5:36 / km
shoes: Asics Gel-Exalt 5 (heavies)

WUP

2 PM

Running (out of date) race 27:17 [5] 7.7 km (3:33 / km) +70m 3:23 / km

MET league. Good race again. Went out a bit harder this year to avoid the queues at the bottlenecks, but happy to sit behind the Cambridge pack when it formed about 100m ahead. Ramped it up after the light blue vests started to fall back and got the scalps I wanted. Only regret is not committing to the kick earlier to have a shot at nobbling Su-Min.

Now to do it all again at varsity selection next week :)

3 PM

Running (out of date) 19:18 [2] 3.5 km (5:31 / km) +30m 5:17 / km
shoes: Asics Gel-Exalt 5 (heavies)

Lap of the lake then back to the station. Legs killing, guess I was working hard.

Friday Nov 8, 2019 #

5 PM

Running (out of date) 50:41 [2] 10.4 km (4:52 / km) +30m 4:48 / km
shoes: Asics Gel-Exalt 5 (heavies)

Pre-tea run, tea run, back from Selwyn. Nice pootle, good chat.

Thursday Nov 7, 2019 #

Note
(rest day)

No time for emerging when you're dissertation researching :(

Wednesday Nov 6, 2019 #

8 AM

Running (out of date) long 1:21:53 [3] 18.7 km (4:23 / km) +80m 4:17 / km
shoes: Asics Gel-Exalt 5 (heavies)

Long running to make up for Sunday. The Midweek Toft fun never ends with Bigby. Climate change solved.

6 PM

Sprint-O 49:41 [3] 8.8 km (5:39 / km) +10m 5:37 / km
shoes: Asics Gel-DS 22 (flats)

Aidan chucked some artificial barriers on the Science park map and made it as good a sprint areas as I've ever been on. I'm a convert, albeit a convert with very tired legs.

Tuesday Nov 5, 2019 #

3 PM

Running (out of date) intervals 44:00 [3] 9.5 km (4:38 / km) +40m 4:32 / km

Guessing data - forgot garmin

4 x (3'[1']2'[1']1')[3']

Usually like this session but felt deeply crap today. Too busy stressing/stropping to WUP/CD.

Monday Nov 4, 2019 #

Note
(rest day)

Two twinges means caution.

Sunday Nov 3, 2019 #

5 PM

Running (out of date) tempo 44:06 [4] 10.9 km (4:03 / km) +50m 3:57 / km
shoes: Asics Gel-DS 22 (flats)

Realised I wasn't going to long run, so switched today and Thursday's tempo. Felt good until a little twinge told me to stop after 1.5 laps. Happy enough with that - was only planning 2. Going at a decent rate for a solo tempo.

Saturday Nov 2, 2019 #

4 PM

Running (out of date) 59:22 [3] 13.8 km (4:18 / km) +30m 4:15 / km
shoes: Asics Gel-Exalt 5 (heavies)

3 sessions was too crazy. Got to towpath, and told myself if anything twinged then not to run. The most minor of twinges, but rule's a rule and I don't want to get injured doing something obviously stupid. So steady to Baitsbite and beyond

Friday Nov 1, 2019 #

4 PM

S&C 20:00 [3]

S+C, but no run today. Think a rest day should make 3 sessions not crazy.

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