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Training Log Archive: ȷames

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m	load
Running (out of date)	20	14:52:02	122.22	(7:18)	196.7	(4:32)	1160	365.6
Climbing	1	2:00:00						42.0
S&C	8	1:20:00						28.0
Sprint-O	2	1:10:30	9.51	(7:25)	15.3	(4:36)	20	35.0
Squash	1	50:00						17.5
Total	31	20:12:32	131.73		212.0		1180	488.1

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Wednesday Jan 31, 2018 #

S&C 10:00 [3]

Will not S&C on Friday pre-race, to be resumed on Sunday

4 PM

Running (out of date) 46:06 [2] 10.4 km (4:26 / km) +20m 4:23 / km
shoes: Asics GT-1000 5 (heavies)

Very easy Fen Ditton. First time this term its felt slower than it was which is always nice. Bit of a weird week with everyone tapering for BUCS while I want to keep training, but a reduced mileage week might be sensible given the bits of shin pain recently.

C • Not Tapering 4

Tuesday Jan 30, 2018 #

Note
(rest day)

Last minute decision to pass on intervals. Calves have been so tight and legs so heavy that it probably wouldn't be all that useful in terms of speed, and there's a bit of pain in the shins so best to hold off I reckon.

S&C 10:00 [3]

Monday Jan 29, 2018 #

3 PM

Running (out of date) 51:53 [3] 11.9 km (4:22 / km) +20m 4:19 / km
shoes: Asics GT-1000 5 (heavies)

bog-standard boggy steady.

Legs recovered a bit from the weekend, but taking it slightly easier this week with BUCS at the end.

C • Bucs 2

Sunday Jan 28, 2018 #

9 AM

Running (out of date) 1:13:26 [3] 15.6 km (4:42 / km) +30m 4:40 / km
shoes: Asics GT-1000 5 (heavies)

Legs in absolute tatters despite some heavy-duty foam rolling, especially tight calves. Again a bit light on sleep but pulled myself out of bed for Haries SLR, nearly made it to Haslingfield, but realised that that would seem enough like halfway so as to be rude to turn around, so bailed a little earlier.

Dodgy decision was made to substitute hall at Trinity for Trinity hall, not a good option. Strong vote for a return to Trinity hall for next week's brunch

Saturday Jan 27, 2018 #

7 AM

Running (out of date) long 1:30:59 [3] 20.8 km (4:22 / km) +70m 4:18 / km
shoes: Asics GT-1000 5 (heavies)

Really didn't get enough sleep for this. Big early morning run out towards Toft and Comberton. Took a long time to warm up and then spent about 20 minutes actually feeling good before the miles started to add up in the legs. Big effort to keep going, not feeling fit yet

5 PM

S&C 10:00 [3]

Friday Jan 26, 2018 #

Note
(rest day)

Thursday Jan 25, 2018 #

9 AM

S&C 10:00 [3]

Turns out if you start with really easy sets then progression is easy too :D

6 PM

Running (out of date) warm up/down 14:19 [1] 2.8 km (5:07 / km) +10m 5:01 / km
shoes: Asics GT-1000 5 (heavies)

Down to track

Running (out of date) tempo 29:44 [5] 8.0 km (3:43 / km) +10m 3:42 / km
shoes: Asics GT-1000 5 (heavies)

Thursday Night Tempo

2 big laps this week, held the group for the first one but then the wheels came off. Didn't totally die though and caught back up with Jose who fell off the pack a few minutes after me.

Same average pace as last week but a bit further and all felt a lot stronger. Definitely liking this session but annoyed at missing even more catered dinners for another 6 o'clock commitment.

7 PM

Running (out of date) warm up/down 15:42 [2] 3.3 km (4:45 / km) +10m 4:41 / km
shoes: Asics GT-1000 5 (heavies)

6 strides, a slow lap, then home

Wednesday Jan 24, 2018 #

9 AM

S&C 10:00 [3]

mmm late but tasty progression

6 PM

Running (out of date) warm up/down 5:04 [1] 1.1 km (4:36 / km)
shoes: Asics GT-1000 5 (heavies)

WUP

Sprint-O 41:23 [4] 9.0 km (4:36 / km) +20m 4:33 / km
shoes: Asics GT-1000 5 (heavies)

Sprint training on an open-and-roads only map. Made a few mistakes, and lost a bit to not seeing the small kites, but good fun and no route choice errors I don't think.

Couple laps of Jesus Green, then home via sainos pizza where mixed peppers = red onions :(((

Tuesday Jan 23, 2018 #

3 PM

Running (out of date) intervals 38:55 [5] 9.4 km (4:08 / km) +50m 4:02 / km
shoes: VJ Bold 8 (dobbs)

VJs out again to contend with the Churchill mud. 4x(400[jog back], 1609.34[some time, nominally 2 mins]).

Legs were heavy, so dropped back to the second group after 2 reps. Good session, felt like harder work than it should though

Running (out of date) warm up/down 5:02 [1] 0.9 km (5:36 / km)
shoes: VJ Bold 8 (dobbs)

WUP/ grass churning

4 PM

Running (out of date) warm up/down 10:35 [1] 2.1 km (5:02 / km) +10m 4:55 / km
shoes: VJ Bold 8 (dobbs)

Couple laps CD surveying the damage. Rugby lads are gonna have a nice evening...

Monday Jan 22, 2018 #

4 PM

Running (out of date) 56:43 [3] 12.7 km (4:28 / km) +20m 4:26 / km
shoes: Asics GT-1000 5 (heavies)

Very late but got a glimpse of Haries leaving so chased them down, then stopped to tie my laces and chased them down again. Nice extended Grantchester after that. Slightly dodgy strava 'distance correction' to cover for leaving my watch off.

Sunday Jan 21, 2018 #

2 PM

Climbing 2:00:00 [3]

Missed SLR to tiredness/horrendous weather so went climbing instead. Good warm, dry, wholesome fun.

11 PM

S&C 10:00 [3]

Just about got it done before midnight

Saturday Jan 20, 2018 #

1 PM

Running (out of date) 38:28 [5] 9.9 km (3:53 / km)
shoes: VJ Bold 8 (dobbs)

Coldham's Common College League Race

Quite late, meaning everyone was lined up to start while I was still warming up. Oops. Sprinted across the field to make the start, and had about a second to catch my breath before the gun. Started unsurprisingly poorly, then worked my way up before making a nav error on the last lap. Shout of "classic orienteer" from behind got me going again and managed to hold onto my pre-mistake position, due more to contempt than any real athleticism.

Absolutely horrendous weather, so just cycled straight home to the painful shower, avoiding the loss of fingers but not the loss of dignity courtesy of a muddy, painful, dobb-spiked sprint through halls.

Generally though, felt grim, didn't have enough grip but that's a poor excuse to run as slowly as I did. Wasn't sure how much speed I'd lose through those weeks of injury but its being harshly demonstrated now.

Friday Jan 19, 2018 #

10 AM

S&C 10:00 [3]
(rest day)

Short and Easy. No running today but might do more S+C later or maybe a cycle

Thursday Jan 18, 2018 #

6 PM

Running (out of date) 17:39 [2] 3.6 km (4:54 / km) +10m 4:50 / km
shoes: Asics GT-1000 5 (heavies)

Down to the track

Running (out of date) 27:17 [4] 7.3 km (3:44 / km) +20m 3:41 / km
shoes: Asics GT-1000 5 (heavies)

Thursday night tempo, got dropped quite badly and a nasty wake up on lack of fitness. Good fun though

7 PM

Running (out of date) 9:53 [3] 2.1 km (4:42 / km) +10m 4:36 / km
shoes: Asics GT-1000 5 (heavies)

Wednesday Jan 17, 2018 #

9 AM

S&C 10:00 [3]

Right S+C is properly happening now mhmm definitely every second day. This on top of Haries and CUOC circuits no excuses. (will notify what my first relevant excuse is on Friday)

6 PM

Sprint-O 29:07 [3] 6.3 km (4:37 / km)
shoes: Asics GT-1000 5 (heavies)

CUOC Training at North Cambridge

Area is amazing, we should come here every week.

Tuesday Jan 16, 2018 #

2 PM

Running (out of date) 32:08 [3] 6.9 km (4:39 / km) +10m 4:37 / km
shoes: Asics GT-1000 5 (heavies)

Down to Coton for hill reps, further than anticipated

Running (out of date) hills 1:00:14 [3] 12.6 km (4:47 / km) +130m 4:33 / km
shoes: Asics GT-1000 5 (heavies)

Hill reps at Coton 2 x (hill lap ~10mins, 2 x hill rep) and the loongg road home
Was meant to be an 8 minute tempo and three sets, but feeling very tired, conscious of length of run home, and small niggle in left leg persisting. Also wore totally the wrong shoes, absolutely no grip on the mud and churned field edges.

Poor session, a couple of non-fitness related excuses, but the last few weeks haven't been good and that was put on show.

5 PM

Squash 50:00 [3]
shoes: Asics Gel-DS 22 (flats)

Squash with Calum. Beaten 3-1 but then again I basically couldn't run to the ball. His win streak continues :(

Monday Jan 15, 2018 #

4 PM

Running (out of date) 56:13 [3] 12.6 km (4:28 / km) +20m 4:26 / km
shoes: Asics GT-1000 5 (heavies)

Rainy, then wet Baitsbite with Peter and Eliot.

Woeful turnout, but it was pretty horrible so I guess that's why. Could've worn dobs it was so muddy. Knee fine while running, but had a weird muscle pull down outside upper left leg. Didn't slow me down and feels like it will be stretched/rolled out fairly easily.

C • don't get injured please 2

Sunday Jan 14, 2018 #

11 AM

Running (out of date) 1:02:00 [3] 12.3 km (5:02 / km) +320m 4:28 / km
shoes: Asics GT-1000 5 (heavies)

Lovely pre-chicken pre-travel run around on the seat. KF, up to top via Dunsapie Loch, down the dry valley then up along top of crags.

Not the biggest seat run but got the highlights and a decent climb pre-Cambridge

Saturday Jan 13, 2018 #

9 AM

Running (out of date) warm up/down 4:53 [1] 0.6 km (8:08 / km)
shoes: Asics Gel-DS 22 (flats)

WUP

Running (out of date) race 18:16 [5] 5.0 km (3:39 / km) +30m 3:33 / km
shoes: Asics Gel-DS 22 (flats)

Vogrie Parkrun.

Nice enough course, but very slow with tight turns, mud and some nasty inclines. Kinda wish I'd gone to Cramond so I could get a true fitness assessment, but basically looks like I've lost quite a lot even though I ran this really poorly.

10 AM

Running (out of date) warm up/down 44 [1] 0.1 km (7:20 / km)
shoes: Asics Gel-DS 22 (flats)

CD part 1

Running (out of date) warm up/down 10:36 [1] 2.0 km (5:18 / km) +40m 4:49 / km
shoes: Asics Gel-DS 22 (flats)

CD part 2

Running (out of date) 21:49 [3] 4.7 km (4:39 / km) +70m 4:19 / km
shoes: Asics Gel-DS 22 (flats)

Run a bit of the way home to pick up Inch and Blackford

Friday Jan 12, 2018 #

4 PM

Running (out of date) 43:24 [3] 9.0 km (4:49 / km) +220m 4:18 / km
shoes: Asics GT-1000 5 (heavies)

Classic B+B (with top of Braids instead of mortonhall)

Running solo in the cold and dark and searching for fitness that isn't there. But the legs held up okay

Thursday Jan 11, 2018 #

Running (out of date) 50:00 [3] 9.0 km (5:33 / km) +30m 5:28 / km
shoes: Asics GT-1000 5 (heavies)

Back to business with Tom, but ungarmined. Down to links, double meadows lap. Legs felt class since I've barely used them for a month :( Knee issue subsiding

Wednesday Jan 10, 2018 #

Note

Did a bit of running in SA, but its hard to get out for proper training in a lot of the places we stayed. Combine that with an annoying knee injury (suspected return of the patellar tracking problem from summer) and not a lot got done. Ran a shoddy parkrun 19:00+ at the end to highlight the degree of fitness slippage (although it was a *very* slow course).

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