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Training Log Archive: ȷames

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	25	23:19:16	188.28	(7:26)	303.0	(4:37)	4030	652.4
S&C	13	3:14:00						52.7
Cricket	1	1:00:00
Stretching/Physio/Plyo	4	45:00						2.5
Total	40	28:18:16	188.28		303.0		4030	707.6
[1-5]	38	26:58:16

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Wednesday Sep 30, 2020 #

Note
(rest day)

Stayed up to watch two senile men shout at each other incoherently. Legs and brain tell me today's for resting - no harm since I didn't take Monday off in the end.

C • you're maturing 1

Tuesday Sep 29, 2020 #

6 PM

Running (out of date) intervals 1:15:46 [5] 16.9 km (4:29 / km) +120m 4:20 / km
shoes: Asics Gel-DS 22 (flats)

Another really good group sesh with EUHH, shame it's the last one for now.

2 * (4 * 4' [1' float]) [1']
Reps @ 3:23-49, floats @ 4:00-14 - both getting slower throughout oops.

Meant to be 8 * 4, but figured a shortcut & full recovery at the halfway mark might give me a chance to stay with the pack (and shake the stitch), which half worked. Happy to have ground it out.

Strava rewarded me with a second 'best estimated 10k' in as many sessions. Not sure that's accurate but if it is, probably means I need to do some less tempo-y sessions.

9 PM

S&C 16:00 [1]

Ankle stability.

Monday Sep 28, 2020 #

4 PM

Running (out of date) 45:08 [2] 8.9 km (5:04 / km) +230m 4:29 / km
shoes: Asics GT 1000 8 (heavies)

Meant to be a rest day but Paul's not in town forever so went for a nice easy b+b. Good to have done it, actually, because the knee niggle wasn't there, so can session with a bit more confidence tomorrow.

Sunday Sep 27, 2020 #

9 AM

Running (out of date) 1:48:21 [3] 21.6 km (5:01 / km) +340m 4:39 / km
shoes: Asics GT 1000 8 (heavies)

Lil SLR with the EUOC boyos.

Good chat, pedestrian pace, lovely morning.

11 AM

S&C 12:00 [3]

Core. Surprisingly tough post-long-run

Saturday Sep 26, 2020 #

3 PM

Running (out of date) intervals 1:07:06 [4] 16.4 km (4:05 / km) +110m 3:58 / km
shoes: Asics Gel-DS 22 (flats)

Towpath inverted pyramid.
5'4'3'2'1'1'2'3'4'5' all off [1'] @3:11-36.

A fair bit slower than my target paces but thought I'd at least been consistent on the way down compared to up, annoyingly not.

Still, some good bits in there and got through the session. Really should look into some new road flats. Left knee a bit niggly on WUP/CD but fine for the reps. One to watch, but not worth stopping for.

C • New shoes 2

9 PM

S&C 16:00 [2]

Legs, tougher one.

Thursday Sep 24, 2020 #

4 PM

Running (out of date) 48:48 [3] 11.0 km (4:26 / km) +130m 4:11 / km
shoes: Asics GT 1000 8 (heavies)

Been getting a bit excited with the mileage this week which is no bueno with a race in the legs, so cut the long run and just rolled 10km from Tesco round the low Pentlands.

10 PM

S&C 16:00 [1]

Glutes, but a pretty easy one

Wednesday Sep 23, 2020 #

2 PM

Running (out of date) 1:20:40 [3] 17.0 km (4:45 / km) +290m 4:22 / km
shoes: Asics GT 1000 8 (heavies)

Nice B&B with Fiona and Paul - slightly longer than planned oops.

Tuesday Sep 22, 2020 #

6 PM

Running (out of date) intervals 1:10:16 [5] 15.5 km (4:32 / km) +50m 4:28 / km
shoes: Asics Gel-DS 22 (flats)

Session with EUHH. Bit jealous of their depth, great turnout of boys running same paces. Made the long reps pretty easy for what they were really.

3 * 8'[2' float] all @ 3:26s with floats @ 4:00 and 4:06 respectively.
Then 4 * strides

Could've hopped on for the fourth but figured with a hill race in the legs and a long season til Varsity it was a good idea to keep it shorter.

10 PM

Stretching/Physio/Plyo 10:00 [1]

Bit of the ol' roll. Quite sore actually.

S&C 16:00 [1]

Ankles. Is ankle strength a thing? Hmm

Monday Sep 21, 2020 #

9 AM

Stretching/Physio/Plyo 15:00 [1]

Glutes with H

Was meant to be HIIT but think I was getting the form very wrong cos mostly felt like stretches lol

3 PM

Running (out of date) 35:30 [2] 7.1 km (5:00 / km) +20m 4:56 / km
shoes: Asics GT 1000 8 (heavies)

Cruisey cruise round the waterfront. Legs not as whacked as expected. Last day in Dundee.

Sunday Sep 20, 2020 #

10 AM

Running (out of date) warm up/down 8:32 [2] 1.2 km (7:07 / km) +60m 5:41 / km

WUP

11 AM

Running (out of date) race 1:00:30 [5] 11.7 km (5:10 / km) +750m 3:55 / km

SHRA Champs - 30th

Really fun race. Tape came off the Inov-8s after about two minutes having lasted the warm up, walk yesterday, and the taper session on Wednesday -.-.

Didn't expect so much climb and grind in the first 8km loop, but settled into an okay position with race stringing out early. Don't remember being overtaken at any point after maybe 2k in and picked off a few through the end of the lumps. Just one to aim at up the real hill with a pack chasing behind, so pleased to take that position and hold everyone else off.

Paced it pretty well, but with a bit more company and less tape failure probably should have snuck inside an hour.

12 PM

Running (out of date) warm up/down 13:05 [1] 2.0 km (6:33 / km)

First bit of the downhill with Grace. Sacked it off to walk back with Niamh and Iain once the steepest bit was done. Might regret such a short CD whoops, but we'll have to wait til Tuesday to know ;)

6 PM

S&C 10:00 [3]

Quick core

Saturday Sep 19, 2020 #

Note

Walk up Carn Choís from Loch Turret, then recceing tomorrow's uphill in the wrong direction. It's very very steep...

Friday Sep 18, 2020 #

4 PM

Running (out of date) 46:45 [3] 9.5 km (4:55 / km) +230m 4:23 / km
shoes: Asics GT 1000 8 (heavies)

Linking up the Law and Balgay

Thursday Sep 17, 2020 #

4 PM

Running (out of date) 53:53 [3] 12.1 km (4:27 / km) +200m 4:07 / km
shoes: Asics GT 1000 8 (heavies)

Balgay park and Riverside laps

Wednesday Sep 16, 2020 #

6 PM

Running (out of date) intervals 37:03 [5] 8.4 km (4:25 / km) +30m 4:20 / km

Taper session

Mile [2'] Km [90''] 600 [1'] 600 @3:22-09 quicker each rep

Felt okay, not much pace but legs perfectly happy to turn over. Taped up the Inov-8s to keep the soles attached before the weekend, seemed pretty good except a bit of rubbing.

Tuesday Sep 15, 2020 #

4 PM

Running (out of date) 29:08 [1] 6.1 km (4:47 / km) +10m 4:44 / km
shoes: Asics GT 1000 8 (heavies)

Easy, feeling very sluggish today

S&C 16:00 [3]

Legs

Monday Sep 14, 2020 #

Note
(rest day)

Sunday Sep 13, 2020 #

4 PM

Running (out of date) hills 41:25 [4] 9.0 km (4:36 / km) +240m 4:04 / km

Nothing serious, bit knackered today.

Lap of Camperdown
2 * 5' hills [5' jog down]

Saturday Sep 12, 2020 #

5 PM

Running (out of date) 1:24:30 [3] 19.7 km (4:17 / km) +120m 4:10 / km
shoes: Asics GT 1000 8 (heavies)

Good long run, found some nice gravel out beyond Invergowrie. Seems like some decent fitness arriving.

11 PM

Stretching/Physio/Plyo 10:00 [0]

Bit tight after long run

S&C 16:00 [3]

Core

Friday Sep 11, 2020 #

1 PM

S&C 16:00 [3]

resistance band for ankles, arches, core

2 PM

Running (out of date) 49:39 [3] 10.6 km (4:41 / km) +170m 4:20 / km
shoes: Asics GT 1000 8 (heavies)

Nice steady round blackford and hermitage picking the best paths and climbs. 4 x hill strides at the end.

Thursday Sep 10, 2020 #

4 PM

Running (out of date) hills 49:01 [5] 9.0 km (5:27 / km) +380m 4:30 / km
shoes: Asics GT 1000 8 (heavies)

5 * 4' hills [~3' jog down]

Pretty brutal stuff going from duck pond to the top via observatory, but definitely a good session under the belt. Easy week has been aborted midway through to accommodate a hill race next Sunday.

Wednesday Sep 9, 2020 #

Note
(rest day)

Drive home. Thought I'd get a little yog in at Manchester but bike retrieval was quicker than expected and then too dark by the time we got home. No great loss.

10 AM

S&C 16:00 [3]

Morning strength

Tuesday Sep 8, 2020 #

5 PM

Running (out of date) 54:17 [3] 12.8 km (4:14 / km) +30m 4:12 / km
shoes: Brooks Ravenna 10 (lightweight

Took me four years, but finally my first time on Lode Light. Fantastic little route, especially from the new house which cuts out some excess road. Did it as a slow progression, starting at 4:30s and dropping 10s/km every 2nd km.

Ended up with 4:27 - 4:20 - 4:07 - 4:02 - 3:54 - 3:46.

So not exactly to plan, but at least each one was quicker than the last. No need for any speedy speed work on a roaster like today mid-easy-week, but good to turn the legs at least a bit.

C • I never knew there was a Lode light 2

Monday Sep 7, 2020 #

Note
(rest day)

6 PM

Cricket 1:00:00 [0]

Think I've slightly lost the knack... Then again surely someone's got to vary up the bowling with consistent beamers and leg-side wides

Sunday Sep 6, 2020 #

8 AM

Running (out of date) long 1:27:11 [3] 19.9 km (4:23 / km) +100m 4:16 / km
shoes: Brooks Ravenna 10 (lightweight

Nice Long one with Su-min, Pete and Louise. Girton - AmCem - Coton - Grange Road Fields. Not feeling quite so fit today but comfy enough pace.

11 PM

S&C 12:00 [3]

Late Core

Saturday Sep 5, 2020 #

12 PM

Running (out of date) tempo 1:04:20 [3] 14.1 km (4:34 / km) +30m 4:31 / km
shoes: Asics Gel-DS 22 (flats)

2 * 3k [10'] @3:21-24
4 * 200 strides @2:55

Good finish to a good week of training. Definitely working, but feeling decent on the 3ks

Quite enjoying these tempo-y sessions too.

2 PM

Stretching/Physio/Plyo 10:00 [0]

Healthy habits in the Harey House

Friday Sep 4, 2020 #

1 PM

Running (out of date) 1:05:10 [3] 14.5 km (4:30 / km) +50m 4:25 / km
shoes: Brooks Ravenna 10 (lightweight

Steady with some moving bags around too. Good to be back

Thursday Sep 3, 2020 #

Note
(rest day)

Wanted a 5k shakeout but too much to do in not enough time in Cambridge, so call it a real rest day

Wednesday Sep 2, 2020 #

10 AM

Running (out of date) long 1:34:14 [2] 20.5 km (4:36 / km) +310m 4:16 / km
shoes: Brooks Ravenna 10 (lightweight

Thursday Long Run, first half with Fred. Poor bloke looked like the 5min/ks might just break him but got to ramp it up a bit round the Craiglockharts after dropping him off home.

Big travel day tomorrow which is a bit of a pain, but I can't remember the last time I was on a 95k rolling week so probably worth the break.

11 PM

S&C 16:00 [3]

Very light S&C Part II

Tuesday Sep 1, 2020 #

3 PM

Running (out of date) tempo 28:58 [4] 7.5 km (3:52 / km) +30m 3:47 / km
shoes: Asics Gel-DS 22 (flats)

5kT with Todge (and Finn for the first 3k)

Just inside 16:50 I think, fairly happy with that. Plenty of excuses to talk up the theoretical shape, but mostly just nice to know I'm even in sub-17 shape, and also to notch an assist for Tom's PB (if you get an assist for sitting and getting dropped...).

10 PM

S&C 16:00 [3]

Very light S&C

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