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Training Log Archive: ȷames

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	8	10:00:51	81.9	(7:20)	131.8	(4:34)	390	240.0
S&C	6	1:37:00						43.0
Stretching/Physio/Plyo	1	12:00						1.2
Total	15	11:49:51	81.9		131.8		390	284.2

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Thursday Dec 10, 2020 #

3 PM

Running (out of date) 1:02:47 [3] 15.5 km (4:03 / km) +50m 3:59 / km
shoes: Asics Gel-DS 22 (flats)

PTT felt better this morning so went for it.

8T @3:30s, with a bit of progression.

Happy with that, although PTT was back afterwards having been okay during. More ice, more strengthening. Week off should help.

5 PM

S&C 18:00 [3]

Calf raises, wall sits, hoppybois, planks

Wednesday Dec 9, 2020 #

11 AM

Stretching/Physio/Plyo 12:00 [1]

PTT-targeted exercises. Calf raises and resistance-banded toe-pointing. Then some icing.

Tuesday Dec 8, 2020 #

8 AM

S&C 16:00 [3]

Adductor pulls, abductor pulls, side plank, wall sits

9 PM

Running (out of date) 1:26:20 [3] 17.4 km (4:58 / km) +30m 4:55 / km
shoes: Brooks Ravenna 10 (lightweight

Last day session with Luke. Felt great to get the spikes back on again for some Coldham's action.

Decided to go for quality over quantity so I could actually be a useful training partner, so just did reps 1,2,4 & 5 (of 6)
2 * (2 * (3' [1'] 90'' [2']) [9'30'']

3s @3:05-10
90s @3:04-06

Got a bit excited on the first 3', but generally very very happy with that. Only downside is that the ankle instability has been amateurly diagnosed as posterior tibial tendon badstuff®. Fine to train through with S+C and ice, says Doc Fisher. Next week is an easy one anyway.

Monday Dec 7, 2020 #

2 PM

Running (out of date) 1:04:03 [3] 13.9 km (4:36 / km) +50m 4:32 / km
shoes: Brooks Ravenna 10 (lightweight

Grantchester with Luke and Su-Min. Only my second run with the latter since March :'(. Legs heavy from yday so more than happy to just cruise. Bit gloomy out, but a nice send-off before tomorrow.

Also, incidentally, a bit of skepticism on these Connect elevation estimates...

5 PM

S&C 16:00 [3]

Calf raises, glute bridges, planks, clams

Sunday Dec 6, 2020 #

9 AM

Running (out of date) long 1:59:00 [4] 26.4 km (4:30 / km) +110m 4:25 / km
shoes: Brooks Ravenna 10 (lightweight

Wandlelode with Aidan, Luke, and Hamilton. Foggy and cold so missed out on what might have been some pretty good views from Roman Road, but otherwise glorious. Good chat, surprisingly good pace, and despite definite tiredness, felt pretty strong to the end - no real decline in form even as the pace dropped. All round an excellent long run to cap off term.

Ankles were noticeable to start with but faded with the miles, which was curious but welcome. 6 more days of this block and then a proper reset week

Saturday Dec 5, 2020 #

11 AM

Running (out of date) 1:35:05 [3] 19.1 km (4:59 / km) +60m 4:54 / km
shoes: Asics Gel-DS 22 (flats)

Really good session somewhat out of nowhere after some slightly crap days. Nice group of 2*PC, Aidan, Luke, Hamilton, Louise and Nancy (split into sixes dw xo).

4miles T[9'] @3:30s
10 * 300m[1'] @49-51

Dead consistent and pretty fast on the 300s, which felt good, not so excited by the tempo but not bad either. Slightly odd feeling in the ankles, more like used muscles than pain, but one to watch.

Unexpectedly made up the mileage too, which is nice!

5 PM

S&C 16:00 [3]

Glutes mostly with a resistance band

Friday Dec 4, 2020 #

11 AM

Running (out of date) 44:21 [3] 9.7 km (4:34 / km) +30m 4:30 / km
shoes: VJ Bold 8 (dobbs)

Unnecessarily got the dobs out on dodgy intel from Luke that it was ferocious out. Actually just a bit of snow sludge but nothing to get excited about. Still, enough for sports centre to get themselves in a flap and close the track. Easily done when its only for the zero-profit students.

Bitter laps of JGreen instead of the planned session, rushed before a 1pm meeting - reps tomorrow instead. Gonna struggle to hit the mileage this week, just to add to the annoyance.

11 PM

S&C 16:00 [3]

Feet and ankles

Thursday Dec 3, 2020 #

4 PM

Running (out of date) 1:21:45 [3] 18.6 km (4:24 / km) +40m 4:21 / km
shoes: Brooks Ravenna 10 (lightweight

Anglesey Abbey with a wrong turn in the freezing cold, pitch dark and pissing rain. Headtorches-out-but-all-you-can-see-is-rain vibes. Aidan and Hamilton in tow, and moved from incredibly unpleasant to great fun when the mindset switched from 'training' to 'adventure'. Definitely the stupidest run of the year, but Sunday promises to take that crown.

Tuesday Dec 1, 2020 #

1 PM

Running (out of date) intervals 47:30 [3] 11.2 km (4:14 / km) +20m 4:12 / km
shoes: VJ Bold 8 (dobbs)

10T [90''] @3:24
5 * 2' [60''] @3:15-21

Bit grindy, not hitting the paces I'd like and getting slower not faster throughout the session. But much better today than yesterday. Happy to get it done.

5 PM

S&C 15:00 [5]

Found an absolutely horrific core session, just barely saved by the constant onslaught of adverts

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