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Training Log Archive: ȷames

In the 30 days ending Nov 30, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	24	27:16:04	227.36	(7:12)	365.9	(4:28)	1270	672.4
S&C	7	1:45:00						36.8
Stretching/Physio/Plyo	2	15:00						5.3
Total	33	29:16:04	227.36		365.9		1270	714.4

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Monday Nov 30, 2020 #

3 PM

Running (out of date) 1:02:56 [3] 13.9 km (4:32 / km) +50m 4:27 / km
shoes: Brooks Ravenna 10 (lightweight

Grantchester with Luke.

Lol. Absolutely nothing in the tank. Actually I think I might have left the tank somewhere out on the towpath yesterday. Utterly destroyed, every muscle and then some making their presence known from km 1. Add in the ferocious wind, grip-defying mud and depressingly fading light, this run was distinctly suboptimal.

Sunday Nov 29, 2020 #

10 AM

Running (out of date) long 1:49:47 [4] 25.5 km (4:18 / km) +60m 4:15 / km
shoes: Brooks Ravenna 10 (lightweight

Anglesey Abbey with Luke and Nancy, short Coldham's with Luke, big Coldham's with me, myself and I. Lovely misty scenery and some deer out towards Lode.
Nice big Sunday to start a nice big week.

12 PM

S&C 16:00 [3]

Lower legs and glutes

Saturday Nov 28, 2020 #

10 AM

Running (out of date) intervals 1:10:21 [3] 14.9 km (4:43 / km) +60m 4:38 / km

'Pacing' Bigby through the first mile of his 3k TT. in fact got dropped 600 in, but pulled through for a 4.57 mile which I think is a PB, if only for lack of having tried before. Aidan ran 9.02 :o

Much happier with the 6*1'[1'] @2:58-3:00 afterwards. Very satisfying consistency, feeling sharp too.

11 PM

S&C 16:00 [3]

Friday Nov 27, 2020 #

Note
(rest day)

Thursday Nov 26, 2020 #

4 PM

Running (out of date) 1:01:22 [4] 14.7 km (4:10 / km) +50m 4:06 / km
shoes: Brooks Ravenna 10 (lightweight

Steady round West Cam with Nancy in the fog. Very cold, but town looked really cool in the lighting. Then halfheatered 5k tempo round Midsummer Common. Tough to get much speed up in the conditions, but 18:34 is at least putting some effort in. Happy enough

Wednesday Nov 25, 2020 #

3 PM

Running (out of date) 54:30 [3] 12.6 km (4:20 / km) +30m 4:16 / km
shoes: Brooks Ravenna 10 (lightweight

Lode lite, clearly worked hard yesterday. Feeling fit but there's definitely miles in these legs.

7 PM

S&C 16:00 [3]

Heel drops, sideways leg raises, clams, side planks

Tuesday Nov 24, 2020 #

2 PM

Running (out of date) intervals 1:06:56 [5] 15.2 km (4:24 / km) +30m 4:22 / km
shoes: Brooks Ravenna 10 (lightweight

Session in the heavies on grass. Haven't done that in a while.

3 * 3'[1'] @3:19-21
2 Miles @3:26
2 * 3'[1'] @3:17
Mile @3:21
[off 3' between sets]

Hard to know what to make of those paces. Pleasingly consistent, bit on the slow side, but then again heavies and grass :/ Either way, felt good doing this and probably got the effort level about right if nothing else.

11 PM

S&C 16:00 [3]

Clams, glute bridges, calf raises, ITB stretch.

Prevention is better than cure and all that.

Monday Nov 23, 2020 #

5 PM

Running (out of date) 1:03:20 [3] 14.0 km (4:31 / km) +50m 4:27 / km
shoes: Brooks Ravenna 10 (lightweight

Night run, not a good one. Rather low levels of enjoyment save for some nice views off Castle Hill. Nothing of note from the knee or ITB, but will keep the S+C pressure on it.

Sunday Nov 22, 2020 #

10 AM

Running (out of date) 1:25:33 [3] 19.4 km (4:25 / km) +90m 4:19 / km
shoes: Brooks Ravenna 10 (lightweight

Hamilton strikes again. Cracking route, first half of Toft, then a masterstroke to turn right at the usual left and link up Hardwick and Dry Drayton - nicest running in Cambridge?

The fun was frontloaded, though, and wheels came off somewhere around Girton, though to be fair, the pace was being suspiciously lifted. Lovely morning for it too.

A bit of a warning shot from the left knee which had a few unstable moments. Not worried yet, but better safe than sorry so a bit of bonus s&c and something easy tomorrow in case the old ITB is trying to make itself known.

3 PM

Stretching/Physio/Plyo 10:00 [3]

Glutes and ITB while watching the rugby. More later.

8 PM

Stretching/Physio/Plyo 5:00 [3]

Not much more, mind...

Saturday Nov 21, 2020 #

12 PM

Running (out of date) intervals 1:19:22 [3] 17.8 km (4:28 / km) +70m 4:22 / km

West Cam with Henry
2 x (8' [2'] 4 x 60'' [30''])

1 PM

S&C 10:00 [3]

Core - somewhat halfhearted

Thursday Nov 19, 2020 #

11 AM

Running (out of date) 1:23:19 [3] 20.0 km (4:10 / km) +60m 4:06 / km
shoes: Brooks Ravenna 10 (lightweight

Midweek long run to Barton Telescopes. Really nice extension out the back of Grantchester with a slightly grim re-entry across the ringroad through some churned farm tracks.

Good first 5k with FisherAssist™, and kept the pace decent after that.

Wednesday Nov 18, 2020 #

7 AM

Running (out of date) 38:52 [3] 8.8 km (4:25 / km) +20m 4:22 / km
shoes: Brooks Ravenna 10 (lightweight

Early early Baitsbite with Bigby. Legs still sleeping. Bit grim.

Tuesday Nov 17, 2020 #

2 PM

Running (out of date) intervals 55:02 [5] 12.3 km (4:28 / km) +20m 4:26 / km
shoes: Brooks Ravenna 10 (lightweight

Towpath counting practice with Peter. Easy week worked a treat cos this felt really good and paces were pretty consistent even with wind unassist.

6' [2'30''] @3:20
2 * (3' [2']) [2'30''] @3:16-18
3 * (90'' [1']) [2'30''] @3:08-11
4 * (45'' [45'']) @2:53-3:02

So yeah make sense of that.

Wanted to risk a beheading by a big digger on the way out but hi-viz man was having absolutely none of it - on review probably the right choice to ruin a rep rather than an array of facial features, but the real question is what were they digging just off the side of the towpath by Milton CP? Middle of nowhere so safe money's on a body.

C • bloody diggers not letting us behead ourselves 2

7 PM

S&C 15:00 [3]

Core

Monday Nov 16, 2020 #

12 PM

Running (out of date) 51:10 [4] 12.2 km (4:12 / km) +30m 4:09 / km
shoes: Brooks Ravenna 10 (lightweight

Harder steady, enjoying the view.

Sunday Nov 15, 2020 #

11 AM

Running (out of date) 1:22:25 [3] 18.6 km (4:26 / km) +50m 4:22 / km
shoes: Brooks Ravenna 10 (lightweight

Back on the miles. Attempted a rogue Lode variant with Hamilton but got thrown off by some Fishy directions. Good fun nonetheless

Saturday Nov 14, 2020 #

6 PM

Running (out of date) 32:46 [2] 7.3 km (4:29 / km) +30m 4:24 / km
shoes: Brooks Ravenna 10 (lightweight

Easy round JGreen and Midsummer Common, attempting to run every path (but missed at least two). Not the most exciting run of all time, in the wind rain and dark.

Back on the miles tomorrow.

Thursday Nov 12, 2020 #

1 PM

Running (out of date) tempo 45:49 [3] 11.0 km (4:10 / km) +50m 4:04 / km
shoes: Brooks Ravenna 10 (lightweight

Tempo Thursday with Hamilton. Again adapted for the easy week

15'T @ 3:38s. Pretty chill pace but still working a bit.

Wednesday Nov 11, 2020 #

3 PM

Running (out of date) 39:28 [3] 8.5 km (4:39 / km) +20m 4:35 / km
shoes: Asics Gel-DS 22 (flats)

Easy yog up the towpath in fading light

Tuesday Nov 10, 2020 #

12 PM

Running (out of date) intervals 48:28 [3] 10.5 km (4:37 / km) +30m 4:33 / km
shoes: Asics Gel-DS 22 (flats)

Easy week reps on the towpath.

1'2'3'3'2'1' [half last rep]
1s @ 2:54 & 3:01
2s @ 3:05 & 3:10
3s @ 3:14 & 3:22

Went out hard and paid for it. Not really the way to do an easy week session but hey it was fun.

Sunday Nov 8, 2020 #

10 AM

Running (out of date) 1:21:35 [3] 18.2 km (4:29 / km) +90m 4:22 / km
shoes: Brooks Ravenna 10 (lightweight

Easy week long run

Toft from Selwyn with Hamilton incl. Firing range and some unorthodox lines in Coton and Comberton. All works out in the end, though.

Think that might be my first trip to Toft this term.

Saturday Nov 7, 2020 #

3 PM

Running (out of date) 1:04:12 [3] 14.3 km (4:29 / km) +20m 4:27 / km
shoes: Asics Gel-DS 22 (flats)

Towpath with Henry

2 * (10 * 1'[1' float/trundle]) [3'] @3:00-21 and floats @4:01-51 (but not really trying to float on several)

Thought I was going pretty well leading it out for most of the first 15, and feeling like I could make the recoveries floatier than consensus, but with 4 to go Henry politely asked permission to speed up and left me very much in the dust (last rep was my fastest pace, and also the biggest gap between us :( )

Still, some evidence of speed, and a good session to end the week. 4 good volume weeks in the bag, time to ease off before the IT band tightens up to the point of sympathetic vibration.

Friday Nov 6, 2020 #

2 PM

Running (out of date) 1:11:26 [3] 16.2 km (4:25 / km) +60m 4:20 / km
shoes: Brooks Ravenna 10 (lightweight

Meant to be a short recovery run, but I heard the siren song of '6 miles from Selwyn''. The deceitful Bigby ramped up both pace and mileage, and now I've done four 10+ milers in the week. Whoops.

C • 6 miles? 2

6 PM

S&C 16:00 [3]

Legs

Thursday Nov 5, 2020 #

12 PM

Running (out of date) 1:25:35 [3] 19.7 km (4:21 / km) +90m 4:15 / km
shoes: Brooks Ravenna 10 (lightweight

Midweek long run with Luke, but Toft has been cancelled by those darn libs, so we had to abort to Hill Run, which was a bit shorter and a bit less fun

C • has toft really been cancelled or is Luke just weak? 4

Wednesday Nov 4, 2020 #

Note
(rest day)

Absolute wild wan last night. Electoral votes all over the place, running predictive models into the wee small hours

Tuesday Nov 3, 2020 #

2 PM

Running (out of date) 1:29:30 [3] 16.6 km (5:23 / km) +40m 5:20 / km
shoes: VJ Bold 8 (dobbs)

Last session before Lockdown

5 * (400m [1'] 1200m [2']) on John's fields
400s @ 72-77
1200s @ 3:20-28

Not beautiful pacing, but instructions were to take 400 'very hard' and then 'hang on' for 1200. Training to race like an idiot.

Classic error to switch from spikes to dobs on the first day of the year spikes were truly needed. Bit of a slip n' slide adventure, but not as bad as it was for Peter who brought flats.

Gonna miss these group sessions over the next month or two :'(

Monday Nov 2, 2020 #

Note
(rest day)

Overdue. Legs battered, hope I haven't overcooked it.

Sunday Nov 1, 2020 #

10 AM

Running (out of date) long 1:52:20 [2] 23.7 km (4:44 / km) +170m 4:35 / km
shoes: Brooks Ravenna 10 (lightweight

Long run with Hamilton and Sameer. Trying to keep the pace sensible all the way round because legs were already pretty binned before the start. Ferocious conditions to start with but the sun came out for the end.

Johns-Addenbrookes-Lost-Gog Magogs-Roman Road-Cherry Hinton-Mill Road-Home.

Felt like a very big run but was in fact just a quite big run. Oh well, lots of fun had.

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