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Training Log Archive: ȷames

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	31	21:44:33	175.66	(7:26)	282.7	(4:37)	1410	628.7
S&C	4	1:30:00						19.0
Squash	1	1:20:00						28.0
Sprint-O	1	1:05:34	7.27	(9:01)	11.7	(5:36)	60	22.9
Forest-O	1	58:38	6.03	(9:44)	9.7	(6:03)	250	20.5
Cycling	1	33:31					30	11.7
Total	38	27:12:16	188.96		304.1		1750	730.9

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Thursday Oct 31, 2019 #

5 PM

Running (out of date) tempo 48:00 [4] 12.4 km (3:52 / km) +50m 3:48 / km
shoes: Asics Gel-DS 22 (flats)

WUP, then 8k @ 3:35s, then WD.

Liking this tempo/discomfort run thing, will introduce it from now on, though 3 sessions a week does feel a bit risky.

Wednesday Oct 30, 2019 #

9 AM

Squash 1:20:00 [3]

6 PM

Running (out of date) 30:00 [2] 4.0 km (7:30 / km) +10m 7:24 / km
shoes: Asics Gel-Exalt 5 (heavies)

Bits of pootling in amongst the general chaos of Wednesday Training

Tuesday Oct 29, 2019 #

3 PM

Running (out of date) intervals 55:16 [5] 11.5 km (4:48 / km) +60m 4:41 / km

Spikes out for the first time this season

3km[3']
2x(6x70''[50''])[3']
1km

Good session - 3km in 10 dead, and the final km in 3:10. Not incredible times - slow enough to be off the back - but I wouldn't have been running those a year ago :)

4 PM

Running (out of date) warm up/down 9:05 [1] 1.9 km (4:47 / km) +20m 4:33 / km
shoes: Asics Gel-Exalt 5 (heavies)

CD. Satisfied

Monday Oct 28, 2019 #

3 PM

Running (out of date) 50:29 [3] 11.3 km (4:28 / km) +40m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Chilled Grantchester with Su-Min

Sunday Oct 27, 2019 #

10 AM

Running (out of date) long 1:55:49 [4] 25.9 km (4:28 / km) +110m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Chunky chunky long run - Paul showing me the ways of full Toft for the first time. Absolutely ruined by the end - great fun :)

Saturday Oct 26, 2019 #

7 AM

Running (out of date) 20:00 [1] 4.0 km (5:00 / km)
shoes: Asics Gel-Exalt 5 (heavies)

Various hanging/running around organising City Race

C • big mileage... 2

Friday Oct 25, 2019 #

5 PM

Running (out of date) 4:17 [3] 0.8 km (5:21 / km)
shoes: Asics Gel-Exalt 5 (heavies)

To SJP

Running (out of date) 45:00 [2] 8.0 km (5:38 / km)

Tea Run

Thursday Oct 24, 2019 #

6 PM

Sprint-O 1:05:34 [3] 11.7 km (5:36 / km) +60m 5:28 / km
shoes: Asics Gel-Exalt 5 (heavies)

CUOC Training

7 PM

Running (out of date) warm up/down 6:30 [1] 1.3 km (5:00 / km) +10m 4:49 / km
shoes: Asics Gel-DS 22 (flats)

Tuesday Oct 22, 2019 #

3 PM

Running (out of date) intervals 52:09 [5] 11.3 km (4:37 / km) +100m 4:25 / km

Intervals
3'[1']3'[5']3'[1']3'[3']
3'[1']3'[5']3'[1']3'[1']
6'

4 PM

Running (out of date) warm up/down 9:37 [1] 2.0 km (4:49 / km) +20m 4:35 / km

Monday Oct 21, 2019 #

8 PM

Running (out of date) 58:39 [3] 12.3 km (4:46 / km) +30m 4:43 / km
shoes: Asics Gel-Exalt 5 (heavies)

Good

Sunday Oct 20, 2019 #

12 PM

Running (out of date) warm up/down 13:19 [1] 1.5 km (8:53 / km) +40m 7:50 / km
shoes: Asics Gel-Exalt 5 (heavies)

CSC WUP

Forest-O 58:38 [3] 9.7 km (6:03 / km) +250m 5:21 / km

CSC

2 PM

Running (out of date) warm up/down 12:21 [1] 2.3 km (5:22 / km) +50m 4:51 / km

CSC WD

Friday Oct 18, 2019 #

5 PM

Running (out of date) 41:53 [1] 8.5 km (4:56 / km) +30m 4:51 / km
shoes: Asics Gel-Exalt 5 (heavies)

Tea Run

Running (out of date) 3:50 [1] 0.8 km (4:47 / km) +10m 4:31 / km
shoes: Asics Gel-Exalt 5 (heavies)

Thursday Oct 17, 2019 #

7 PM

Running (out of date) 50:33 [3] 10.6 km (4:46 / km) +50m 4:40 / km
shoes: Asics Gel-Exalt 5 (heavies)

Late with Fiona. Bit of Churchill.

Tuesday Oct 15, 2019 #

3 PM

Running (out of date) intervals 31:08 [5] 8.4 km (3:42 / km) +70m 3:33 / km

5:30 WUP then

17 x 1'[30'' float]

Lost track of the numbers probably would have gone on to 20 if I'd known but oh well. Not a very satisfying session - feel awful all the way round, and then only takes about 5mins to feel ready to go again. But actually running fairly well - with a good group for the first 5ish, then very deliberate choice to drop off with Matt and try to keep going rather than crashing out.

Can't race RAF match on Saturday so might tempo Thursday

Running (out of date) warm up/down 8:27 [1] 1.8 km (4:42 / km) +10m 4:34 / km

Monday Oct 14, 2019 #

10 AM

S&C 20:00 [1]

Morning set. Not convinced the adductor stuff and squats are helping much, but glutes and core feels like it works.

Forgot I've got CUOC circuits later oops.

5 PM

Running (out of date) 36:15 [3] 8.0 km (4:32 / km) +20m 4:29 / km
shoes: Asics Gel-Exalt 5 (heavies)

Razzy out, easy back in time for circuits

6 PM

S&C 30:00 [1]

Cuoc circuits

Sunday Oct 13, 2019 #

Running (out of date) long 1:32:57 [4] 19.9 km (4:40 / km) +50m 4:37 / km
shoes: Asics Gel-Exalt 5 (heavies)

SLR

Just like the bad old days. Dehydrated, underslept and underfueled. Glad to have crawled all the way round Waterbeach, but not the most enjoyable experience of my life. Big mental effort not to drink the Cam - turns out water's good for you.

Saturday Oct 12, 2019 #

2 PM

Running (out of date) 15:58 [1] 2.9 km (5:30 / km) +10m 5:25 / km
shoes: Asics Gel-Exalt 5 (heavies)

WUP

Running (out of date) race 16:32 [5] 5.0 km (3:18 / km) +20m 3:15 / km
shoes: Asics Gel-DS 22 (flats)

Fresher's 5k

I remember that PB feeling :) Slight suggestion the course was short but no more than 5s or so.
Splits: 07,20,24,21,21

Feels so so good to be good shape and racing again. Went out too hard, though first split might be a bit faster than reality because it was round the track so garmin is a bit dodge.

Running (out of date) warm up/down 10:20 [1] 2.0 km (5:10 / km) +10m 5:02 / km
shoes: Asics Gel-DS 22 (flats)

4 PM

S&C 20:00 [3]

S+C, squats in for wall sits

Thursday Oct 10, 2019 #

5 PM

Running (out of date) 40:00 [3] 9.0 km (4:27 / km) +40m 4:21 / km
shoes: Asics Gel-Exalt 5 (heavies)

Steady from the track so up the hill and back. Progressed the pace a bit too hit those round numbers

Wednesday Oct 9, 2019 #

4 PM

Running (out of date) long 1:24:44 [4] 19.2 km (4:25 / km) +90m 4:19 / km
shoes: Asics Gel-Exalt 5 (heavies)

Making up for 'missing' Sunday with a midweek Toft with Aidan. Fit enough now that I can start to think about season goals again, which is really nice. Could definitely be persuaded that double long run weeks is a thing if I'm gonna be running lots of M21 next year...

C • do you mean triple long runs? 3

Tuesday Oct 8, 2019 #

8 AM

S&C 20:00 [3]

Think I maybe skipped logging one or two of these oops. Standard core and legs set, moving core up to 45s reps for the first time since JK

6 PM

Running (out of date) warm up/down 23:31 [1] 5.1 km (4:37 / km) +10m 4:34 / km
shoes: Asics Gel-DS 22 (flats)

Jog to the session, testing knee as well to make sure it wasn't a dumb idea. Some discomfort but just in the back of my mind and not obviously getting worse - better if anything. Then mooched about for ages because 6:30 WUP for 7 start meant 7 WUP for 7:15 start. grumble.

7 PM

Running (out of date) intervals 39:02 [5] 10.0 km (3:54 / km) +30m 3:51 / km
shoes: Asics Gel-DS 22 (flats)

Big boys session
5',4',3',2',1',1',2',3',4',5' off [1'] at West Cambridge
Felt class, though a bit isolated between Dom ahead and a converted MD guy some way behind. Just three of us left for the final 4' and 5' so fell wayy back on those.

Paces pretty equivalent on the second half except the final 5' which was a proper crash. From 3:09 to 3:36 (avg. 3:22s). Not quite at 16:30 pace but I think that indicates sub-17 is on the cards Saturday. Plenty of room to speed up too :)

Sessioning in pseudoflats is a lot nicer.

C • Hmm 1

8 PM

Running (out of date) warm up/down 15:29 [1] 2.9 km (5:20 / km)
shoes: Asics Gel-DS 22 (flats)

Home, after much standing around.

Monday Oct 7, 2019 #

Note
(rest day)

Knee uncomfortable, bit ill, and plenty of admin to do. Might as well take a day.

Sunday Oct 6, 2019 #

10 AM

Running (out of date) 1:05:27 [3] 14.5 km (4:31 / km) +40m 4:27 / km
shoes: Asics Gel-Exalt 5 (heavies)

Dead long run.

Trying to be careful of the knee after yesterday, so when extra mileage was added to avoid flooding decided to go for Baitsbite instead of Waterbeach but way overestimated how long the diversion/Baitsbite would be. Seemed dumb to top up with laps on an uncomfortable knee though.

11 AM

Cycling 33:31 [3] +30m

So just went straight into a spin. Pretty pointless - don't think medium run into short spin is equivalent to a long run at all, but a way to feel like I achieved a bit more I guess.

Saturday Oct 5, 2019 #

10 AM

Running (out of date) warm up/down 20:00 [3] 4.5 km (4:27 / km) +20m 4:21 / km
shoes: Asics Gel-Exalt 5 (heavies)

Garmin failed a bit.

WUP to the session, then first rep - feeling surprisingly good - then knee locked out trying to start the second rep and there was no chance I could run through it. Phil stopped me from rejoining the session as they came round for the next lap, so mooched about for a bit then walked home...

11 AM

Running (out of date) intervals 38:08 [5] 8.7 km (4:23 / km) +20m 4:20 / km
shoes: Asics Gel-Exalt 5 (heavies)

... but the knee was feeling alright, so started to jog home, then decided to try to finish the session on Parkers Piece. This was clearly a very stupid idea, but I was pretty up for the session and really didn't want to sit it out.

So did half of it as a compromise:
5x2'[1' float]

Would have really liked to do all ten with the group, but today wasn't the day. No pain in the knee on the second attempt, but worth keeping it in mind and trying not to overtrain in the next weeks. Really confused as to what it was :/

Friday Oct 4, 2019 #

Note
(rest day)

Last day at work was long. Planning to cycle anyway so forced rest not a great loss

Thursday Oct 3, 2019 #

6 PM

Running (out of date) 47:20 [3] 10.2 km (4:38 / km) +50m 4:32 / km
shoes: Asics Gel-Exalt 5 (heavies)

Steady with some Churchill laps and other central Cambridge faffage

Wednesday Oct 2, 2019 #

1 PM

Running (out of date) 39:52 [4] 8.9 km (4:29 / km) +210m 4:00 / km
shoes: Asics Gel-Exalt 5 (heavies)

Classic b+b on a tight schedule. Probably ran this hard enough that I shouldn't tempo tomorrow, which was the original plan, but worth it to fit in some mems on last day home for a while

Tuesday Oct 1, 2019 #

1 PM

Running (out of date) 52:36 [3] 11.3 km (4:39 / km) +80m 4:30 / km
shoes: Asics Gel-Exalt 5 (heavies)

Feeling a bit sluggish tbh. West from Ninewells, escaping Dundee for a bit, then a grind back in. Need to watch the tight left glute or itb problems could creep in

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