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Training Log Archive: ȷames

In the 31 days ending Mar 31, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	23	21:36:21	174.48	(7:26)	280.8	(4:37)	3450	581.7
Cycling	1	7:30:00						157.5
Forest-O	2	2:25:21	14.04	(10:21)	22.6	(6:26)	520	72.2
Sprint-O	1	1:12:26	10.31	(7:01)	16.6	(4:22)	40	43.5
Total	27	32:44:08	198.84		320.0		4010	854.9

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Tuesday Mar 31, 2020 #

3 PM

Running (out of date) 16:49 [2] 3.8 km (4:26 / km) +40m 4:12 / km
shoes: Asics Gel-DS 22 (flats)

WUP

Running (out of date) warm up/down 35 [1] 0.2 km (2:55 / km)
shoes: Asics Gel-DS 22 (flats)

extra WUP

Running (out of date) race 17:20 [5] 5.0 km (3:28 / km) +30m 3:22 / km
shoes: Asics Gel-DS 22 (flats)

Haries virtual college league 5k round the meadows. Really really tough to get a decent time solo, but happy enough with this given decent mileage in the legs.

4 PM

Running (out of date) warm up/down 20:10 [2] 4.1 km (4:55 / km) +30m 4:45 / km
shoes: Asics Gel-DS 22 (flats)

Sunday Mar 29, 2020 #

2 PM

Running (out of date) 1:43:39 [3] 20.9 km (4:58 / km) +610m 4:20 / km
shoes: Asics GT 1000 8 (heavies)

Pentlands from home long run. Very nice if tough on the hills

Saturday Mar 28, 2020 #

7 PM

Running (out of date) 1:03:21 [3] 13.3 km (4:46 / km) +250m 4:21 / km
shoes: Asics GT 1000 8 (heavies)

Steady - low braids, craiglockhart, towpath

Friday Mar 27, 2020 #

6 PM

Running (out of date) tempo 1:03:37 [4] 15.1 km (4:13 / km) +120m 4:03 / km
shoes: Asics Gel-DS 22 (flats)

Progression 25min tempo. First meadows lap took about 8:20, so figured I could split the progression into thirds, but obviously if you go faster then the next lap isn't 8:20. Corona wrecking my mental maths capacity and I haven't even got it yet :o

Running okay, but finding it so so hard to hit the top paces solo. Good thing there's nothing to train for

Thursday Mar 26, 2020 #

4 PM

Running (out of date) 57:07 [3] 12.3 km (4:39 / km) +260m 4:12 / km
shoes: Asics GT 1000 8 (heavies)

Good podcast making the misty, boring Mortonhall steady a bit more bearable.

Wednesday Mar 25, 2020 #

7 PM

Running (out of date) intervals 42:15 [4] 9.8 km (4:19 / km) +70m 4:10 / km
shoes: Asics Gel-DS 22 (flats)

Not exactly flying, but reps are reps. 3*7'[2'] round the meadows, making sure to keep doing a good impression of someone 'exercising' in the recoveries lest I get spotted by a police drone

Tuesday Mar 24, 2020 #

12 PM

Running (out of date) long 1:33:55 [3] 20.0 km (4:42 / km) +320m 4:21 / km
shoes: Asics GT 1000 8 (heavies)

Grind out 20 to make up for not getting the miles in on Sunday. Prestonfield x 2 then some seat action.

Sunday Mar 22, 2020 #

12 PM

Running (out of date) long 1:25:34 [3] 14.7 km (5:49 / km) +770m 4:37 / km

'Long' run on the Pentlands - Flotterstone to Ninemileburn. Lovely stuff, caught some EUOCers for a few tops in the middle. Happy days.

Saturday Mar 21, 2020 #

4 PM

Running (out of date) 41:32 [4] 9.9 km (4:12 / km) +80m 4:02 / km
shoes: Asics GT 1000 8 (heavies)

down to the meadows, 10min tempo, back home

Thursday Mar 19, 2020 #

6 PM

Running (out of date) 45:56 [3] 9.7 km (4:44 / km) +180m 4:20 / km
shoes: Asics GT 1000 8 (heavies)

Bit longer, reckon I'll break 10k one day soon! :o

Wednesday Mar 18, 2020 #

2 PM

Running (out of date) 34:58 [3] 7.7 km (4:32 / km) +150m 4:08 / km
shoes: Asics GT 1000 8 (heavies)

Nice, if short. A bit short on time and managed to hit the snow shower, but good to get out and turn the legs over.

Plan is to recover for this week, reassess ITB at the weekend, then hopefully back into a schedule for next week... assuming we still live in a free country on Sunday.

Tuesday Mar 17, 2020 #

11 PM

Running (out of date) 36:11 [3] 8.1 km (4:28 / km) +80m 4:15 / km
shoes: Asics GT 1000 8 (heavies)

Putting this off all day but eventually scraped myself out for a couple of meadows laps.

No point solo-sessioning on a injury waiting to happen when there's no races coming. Need to abandon the training plan and adapt to something that looks a bit more like injury mitigation and base miles. No excuse to stop training though.

Monday Mar 16, 2020 #

Note
(rest day)

Another rest day to compensate for lots of travel and Ely yesterday.

Sunday Mar 15, 2020 #

4 PM

Running (out of date) 2:08:18 [3] 29.8 km (4:18 / km) +70m 4:15 / km
shoes: Asics GT 1000 8 (heavies)

To Ely. Real miles and real bonks. ITB held up okay - not painful just need to be really careful since it's getting tight easily.

Saturday Mar 14, 2020 #

Note
(rest day)

ITB tightness + Ely tomorrow = No Roman Road Run :(

Friday Mar 13, 2020 #

4 PM

Running (out of date) 48:01 [3] 11.0 km (4:22 / km) +30m 4:18 / km
shoes: Asics GT 1000 8 (heavies)

Tea and pre-tea. Some tightness in the ITB...

Thursday Mar 12, 2020 #

3 PM

Running (out of date) tempo 25:00 [4] 6.3 km (3:58 / km)
shoes: Asics GT 1000 8 (heavies)

Tempo, but with heavy shoes, no warm up, shot legs, and a chunky headwind. Stupid really - gained very little from this.

Wednesday Mar 11, 2020 #

4 AM

Cycling 7:30:00 [3]

Do you wanna go for a 50-mile off-road cycle on racing bikes starting at 4:30am?

Yes.

Tuesday Mar 10, 2020 #

6 PM

Forest-O 1:00:00 [3] 10.0 km (6:00 / km) +100m 5:43 / km

Forgot garmin for Rowney Warren.

Put out some controls, all in the right place (!) and then found them all again. Nice little course planned by Fiona, and feel much more competent in a dark forest with a decent headtorch (not to blame my tools or anything...)

Monday Mar 9, 2020 #

5 PM

Running (out of date) 41:45 [3] 9.3 km (4:29 / km) +20m 4:26 / km
shoes: Asics GT 1000 8 (heavies)

Just a steady. Still not fully better arghh

Sunday Mar 8, 2020 #

10 AM

Running (out of date) long 1:49:17 [3] 24.9 km (4:23 / km) +120m 4:17 / km
shoes: Asics GT 1000 8 (heavies)

Full Toft SLR with Henry and Aidan.

Felt a bit grim - simply not enough recovery since the session yesterday evening with a late night as well and the last residuals of the cold. So happy to be relatively strong for at least 20ish before the wheels came off.

Saturday Mar 7, 2020 #

6 PM

Running (out of date) intervals 1:05:45 [5] 15.3 km (4:18 / km) +60m 4:13 / km
shoes: Asics Gel-DS 22 (flats)

Session with Bigs because there's no chance you're getting me to do n * 400 on the track this early in the season.
4'[90'']8'[90'']4'[90'']8'[90'']4'

Getting dropped on the 8s and still clearly a bit ill because the pace wasn't quite where it should have been, but overall feeling a lot better. Just a 'get it done' session. Annoyingly my 'flats' seem to have finally fallen to ASICS syndrome and are now working like a razor blade on my achilles, so will probably need to replace them :(

Really good week in terms of getting the miles in anyway, not so much in terms of feeling good doing them.

C • Razor 3

Friday Mar 6, 2020 #

2 PM

Sprint-O 1:12:26 [4] 16.6 km (4:22 / km) +40m 4:19 / km
(sick) shoes: Asics Gel-DS 22 (flats)

Still ill, but wanted to run at Trumpington before the weekend.

Brain not very engaged but good to hit a few controls and make a few very sleepy errors.

Wednesday Mar 4, 2020 #

Note
(sick) (rest day)

No pretending training would be good for me. Bigbys bucs training tomorrow or Friday if necessary.

Tuesday Mar 3, 2020 #

3 PM

Running (out of date) intervals 1:19:52 [5] 14.1 km (5:40 / km) +90m 5:29 / km
(sick) shoes: Asics GT 1000 8 (heavies)

Suuuper ill. Felt okay in the morning but not sure this was such a good idea by the end.

4x(100' [90'] 75' [90'] 35 [3''])

Decided from the start to cut off one early (session was meant to be 5 sets), and most of the boys decided to do the same halfway through. That is an absolutely brutal session if you stay aware of how far your going each time. Definitely would give me another gear if I did it regularly and when healthy, but just grim today really.

Rounded up the miles with a chunky WUP and CD with Luke and Aidan in the sun, which was nice.

Slightest suggestion of pain in the shins. So a big stretchy roll effort this evening and a sensible approach to Trumpington-O tomorrow. No desire to be going into Easter with injury doubts.

Monday Mar 2, 2020 #

4 PM

Running (out of date) 54:06 [3] 11.8 km (4:35 / km) +30m 4:32 / km
(sick) shoes: Asics GT 1000 8 (heavies)

Legs feeling class like yesterday didn't happen, lungs feeling nice and corona'd.

What a grimy start to the new training block. To rest or to push on... :/

Sunday Mar 1, 2020 #

10 AM

Running (out of date) warm up/down 9:32 [1] 1.6 km (5:57 / km) +10m 5:47 / km

WUP

11 AM

Forest-O race 1:25:21 [4] 12.6 km (6:46 / km) +420m 5:48 / km
(sick)

EUOC Individual - 8th - Burbage Moor

So so pleased to see EUOC continuing with a bigger and better turnout and bigger and better preparation. Cheers ShUOC/Tom/Harry!

Overall a good season opener. Very predictable error losing focus after ~45mins and then losing more time to anger legs after that. And then couldn't adapt to 1:2000 right at the end. Probably should have shed the 3mins required for a top 5 finish, but the sub-80 required for a podium finish was probably out of sight.

Feel I might've been in bonk territory doing this last year so glad I have the fitness to enjoy myself on a long sloggy course like this. Maybe I should've signed up for more O this season after all :/

12 PM

Running (out of date) warm up/down 11:46 [1] 2.1 km (5:36 / km) +30m 5:14 / km

Classic feeling of not having run hard enough, but legs pretty shattered warming down.

Today also the start of the third A4 sheet of training plan. First one went well, second one not so much. This one leads up to JK and then Ipswich 5k. Haven't properly stuck to one yet, maybe good things will happen if I actually do...

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