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Training Log Archive: ȷames

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	22	24:44:42	192.0	(7:44)	309.0	(4:48)	4880	733.3
S&C	2	1:00:00						21.0
Sprint-O	1	40:52	5.34	(7:39)	8.6	(4:45)	80	14.3
Total	24	26:25:34	197.35		317.6		4960	768.6

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Sunday May 31, 2020 #

12 PM

Running (out of date) long 1:33:20 [2] 17.8 km (5:15 / km) +340m 4:47 / km
shoes: Brooks Ravenna 10 (lightweight

Lovely Long Run with some human company. Out and back with a neat Bonaly loop - happy days.

Saturday May 30, 2020 #

3 PM

Running (out of date) intervals 1:04:32 [5] 14.2 km (4:33 / km) +70m 4:26 / km
shoes: Asics Gel-DS 22 (flats)

Absolute scorcher for a session. Took water and everything :o

3x8'[3'] @ 3:23s

Not quite the pace I was aiming for but happy with the consistency.

Friday May 29, 2020 #

11 AM

Running (out of date) 41:22 [2] 8.2 km (5:03 / km) +100m 4:45 / km
shoes: Asics GT 1000 8 (heavies)

Proper actual no-kidding recovery run. Blackford, Liberton, Inch. Would probably have been boring if it weren't for the novelty of being Edinburgh's designated day of summer for the year.

Thursday May 28, 2020 #

10 AM

Running (out of date) long 1:35:20 [3] 20.7 km (4:36 / km) +300m 4:18 / km
shoes: Brooks Ravenna 10 (lightweight

Pretty toasty out. Mooch around Craiglockarts and then B&B. First time doing a proper run in the new shoes and they are so much nicer than the Asics.

C • shoes 3

Tuesday May 26, 2020 #

12 PM

Running (out of date) intervals 55:53 [5] 10.2 km (5:29 / km) +60m 5:19 / km
shoes: Asics Gel-DS 22 (flats)

Made a bit of a mess of this one.

3*400m[75'', except the one I forgot and took 90''] @2:57-3:06
4*300m[60''] @2:56-3:01
5*200m[30''] @2:56-3:20

Paces all over the place and recoveries a bit wrong. Hate to admit but would have been much better to do this on a tr*ck with no questionable distance measurements, watch checking, dogs, small children etc.

Ah well, nice to spin the legs over even if it wasn't the chance to find out some consistent paces I hoped it would be.

Monday May 25, 2020 #

12 PM

Running (out of date) 30:28 [2] 6.5 km (4:41 / km) +50m 4:31 / km
shoes: Brooks Ravenna 10 (lightweight

Easy easy

S&C 30:00 [3]

Better this week

Sunday May 24, 2020 #

Running (out of date) long 1:33:18 [3] 20.8 km (4:29 / km) +100m 4:23 / km
shoes: Asics GT 1000 8 (heavies)

Putting the 'wind' in dwindling enthusiasm this morning.

So pleased to drag myself - mentally kicking and screaming - over the 20km mark. Legs felt pretty heavy on the way up to Currie, better on the downhill but pretty bad on hitting the towpath again.

Easy business tomorrow methinks.

Saturday May 23, 2020 #

3 PM

Running (out of date) intervals 53:59 [5] 11.8 km (4:34 / km) +120m 4:21 / km
shoes: Asics Gel-DS 22 (flats)

Breezy day for intervals but an okay grind in the end.
2*(8'T [3'] 5*30'' hills) [3']

Not my favourite session to be honest - remember grinding it out on September training camp last year and feeling slooooww. Perhaps a bit better today than then :)

Did the 8s either way along the Hermitage but somehow couldn't find a decent 30s hill beyond the big house.

Thursday May 21, 2020 #

2 PM

Running (out of date) long 1:30:07 [4] 18.7 km (4:49 / km) +310m 4:27 / km
shoes: Asics GT 1000 8 (heavies)

Good zoom around Prestonfield, then a sensible pace for Duddingston GC (a new discovery), up seat down seat round seat home.

Tuesday May 19, 2020 #

2 PM

Running (out of date) intervals 57:59 [4] 13.0 km (4:28 / km) +100m 4:18 / km
shoes: Asics Gel-DS 22 (flats)

Back to Liberton

8 * 800[45''] alternating @3:30s/3:20s based on 5/10k pace.
Then 5 * 100m strides.

Felt pretty good throughout so either the session was a bit easy or 16:40/35:00 shape was a bit conservative. Happy days either way.

Monday May 18, 2020 #

2 PM

Running (out of date) 33:23 [2] 7.0 km (4:46 / km) +80m 4:31 / km
shoes: Brooks Ravenna 10 (lightweight

Easy miles in the new shoes. Legs in bits and pieces but good to spin them round.

5 PM

S&C 30:00 [3]

Ow. Has to be done, but ow.

Sunday May 17, 2020 #

4 PM

Running (out of date) long 1:39:20 [3] 22.1 km (4:30 / km) +320m 4:11 / km
shoes: Asics GT 1000 8 (heavies)

Already overcompensated for yesterday's session, but fancied trying out this speedwork-in-long-runs malarkey.

After 15km: 3x1k[2'], 2x500m[1'] @ 3:20-3:43s

All rather good fun except the slower one around Harrison Park where a large congregation of undistanced dog owners told me off for an alleged transgression of their 2m corona forcefield.

Not something to do very often, but maybe once a fortnight this could be a thing. It's been very easy to let the pace drift with hills and a podcast so a bit of speed mid-long-run might not kill.

C • speed 1

Saturday May 16, 2020 #

3 PM

Running (out of date) intervals 36:03 [4] 7.4 km (4:52 / km) +70m 4:39 / km
shoes: Asics Gel-DS 22 (flats)

Was excited to session all day but when it came to it felt pretty crap. Meant to be 2x(2k[3'], 4x(400m[1'])) but sacked it off after the first set. Must be a meadows thing.

Running (out of date) (Rage) 14:19 [5] 3.1 km (4:37 / km) +10m 4:33 / km
shoes: Asics Gel-DS 22 (flats)

So annoyed about earlier I went out for more reps, up and down West Savile Terrace (someone nicked my segment there the other day). Actually ran quite fast, but this is not the smart way to deal with a bad session.

Ran the segment records both ways, but didn't get a satellite connection for the one I lost. That's karma.

Wednesday May 13, 2020 #

1 PM

Sprint-O 40:52 [3] 8.6 km (4:45 / km) +80m 4:32 / km
shoes: Asics GT 1000 8 (heavies)

Is Prestonfield at 5min/km really sprint-o?... probably not. Nice to get out with a map, but should have stayed home - some sort of problem appearing in the shin/calf :(

Noticeable while running and then ached for twenty minutes after getting home. Probably best to shelve the long run tomorrow.

Tuesday May 12, 2020 #

4 PM

Running (out of date) intervals 54:57 [5] 13.5 km (4:04 / km) +110m 3:55 / km
shoes: Asics Gel-DS 22 (flats)

Back out to Liberton before the rain.

M[90''] 2M[2'] M[90''] M @ 3.16-3:24s

Took the first mile out pretty hard and paid for it a bit. oops.

Monday May 11, 2020 #

6 PM

Running (out of date) 16:14 [1] 3.3 km (4:55 / km) +30m 4:42 / km
(rest day) shoes: Brooks Ravenna 10 (lightweight

Meant to be a rest day but figured a very quick jog around to test out the new shoes would be fine.

First pair of non-Asics trainers in a long while, difference in fit pretty obvious with all kinds of weird twinges and strains. All to be expected though and pretty sure I'm gonna like these once they're broken in

Sunday May 10, 2020 #

1 PM

Running (out of date) long 2:02:24 [3] 22.7 km (5:24 / km) +890m 4:30 / km
shoes: Asics GT 1000 8 (heavies)

Dreamy long run from Ninemileburn over all the tops to Flotterstone. Then Allermuir, Swanston, Braidburn, home. Bit windy on the tops but otherwise as good as solo gets.

Back in time for Nicky to tell us we can go out for another one this afternoon!

C • officially 1

C • Shifting 3

Saturday May 9, 2020 #

12 PM

Running (out of date) warm up/down 10:59 [1] 2.3 km (4:47 / km) +20m 4:35 / km
shoes: Asics Gel-DS 22 (flats)

WUP

Running (out of date) intervals 1:02:42 [5] 12.4 km (5:03 / km) +100m 4:52 / km
shoes: Asics Gel-DS 22 (flats)

New hunting ground at Liberton. Lovely grass laps for a session and much quieter than canal/meadows - will be back.

2*(4*3'[90''])[6'] @ 3:15s then 5*100m barefoot strides

Who knew having big recoveries lets you rep faster! Bit luxurious with the 6mins between sets and never going to be able to push as hard solo, but otherwise felt about right. Pace in a much better place than expected too, maybe a niggle-induced season break wasn't such a bad call.

Thursday May 7, 2020 #

6 PM

Running (out of date) 1:35:22 [3] 19.9 km (4:48 / km) +310m 4:27 / km
shoes: Asics GT 1000 8 (heavies)

Desperately, unsuccessfully, trying to find 20k on Braids and Mortonhall without hesitation, repetition or deviation.

Decent grind otherwise, though the last km was a bit clapped.

Wednesday May 6, 2020 #

3 PM

Running (out of date) 45:41 [3] 10.1 km (4:31 / km) +100m 4:19 / km
shoes: Asics GT 1000 8 (heavies)

Shuffle to and from Roseburn. Not a huge fan of this... boring road route and basically just junk miles. Need to cut down on focus-free steadies. Nice day for it though

Tuesday May 5, 2020 #

5 PM

Running (out of date) hills 50:28 [5] 10.8 km (4:40 / km) +360m 4:00 / km

Lovely run around in the sun on Craigmillar Golf Course. Neat park-style sprint first up - mostly pretty easy so used it as a tempo, then 10*1'[1'] hill reps. Not fit, but not as not fit as expected.

Very nice of the golf course to be so accommodating during covid, but not having angry golfists shouting at you does take away a bit of the fun...

C • golf courses 2

Monday May 4, 2020 #

5 PM

Running (out of date) 1:09:17 [3] 15.4 km (4:30 / km) +160m 4:17 / km
shoes: Asics Gel-DS 22 (flats)

Craiglockhart and canal bits. Nice to run in flats... not sure the normal steadies Asics are doing it for me might try to find something new.

Sunday May 3, 2020 #

3 PM

Running (out of date) long 1:37:15 [3] 17.1 km (5:41 / km) +770m 4:39 / km
shoes: Asics GT 1000 8 (heavies)

Back for a bit

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