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Training Log Archive: ȷames

In the 7 days ending Oct 15, 2017:

activity	#	time	miles		km		+m	load
Running (out of date)	9	5:23:25	43.37	(7:27)	69.8	(4:38)	420	176.4
Football	1	1:30:00	5.41	(16:39)	8.7	(10:21)		31.5
Cycling	1	1:27:53						30.8
S&C	1	55:00						19.3
Total	10	9:16:18	48.78		78.5		420	257.9

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Sunday Oct 15, 2017 #

10 AM

Running (out of date) 1:24:34 [4] 18.9 km (4:28 / km) +110m 4:21 / km
shoes: Asics GT-1000 5 (heavies)

Hareys' Sunday long run.

Planned to do the 9-miler, but guess I missed the turning. Coton-Madingley-Girton-Histon. Steadily dropped by the group after Girton, and lost contact on the busway. Ended up asking locals for directions, but really enjoyed it.

Bit more tarmac than would've been ideal, think I might give the knees/shins (and legs in general) the day tomorrow.

11 AM

Running (out of date) warm up/down 3:05 [1] 0.6 km (5:08 / km)
shoes: Asics GT-1000 5 (heavies)

CD after finding 'card payment only' for brunch means debit/credit, not camcards. Too far in the bubble...

Saturday Oct 14, 2017 #

2 PM

Running (out of date) warm up/down 15:21 [1] 2.1 km (7:19 / km) +10m 7:08 / km

Running (out of date) race 29:23 [5] 7.9 km (3:43 / km) +40m 3:38 / km

Fen Ditton Dash

Went for fell shoes in the end, but could've run in flats - barely an xc but still a fun race. Went out very slowly due to a horrible starting position, but pushed up through the field and had a nice burn-up with Jose maybe 800m from the finish. Pushed three times to get past him but he hung on so fair play, settled for 8th/30 but don't think many of the top guys ran - same time would've put me 9th last year so think this is fairly standard.

Happy enough since goal was sub-30, felt good in the morning but absolute trash on the warm up. Call it okay.

Emma up to 5th from 6th in the college league

3 PM

Running (out of date) warm up/down 4:35 [1] 0.9 km (5:06 / km)

CD, meeting my new favourite dog owner. Away with the "he's never done that before", in with the "watch out hes gonna jump on you".
So considerate these English types...

4 PM

Cycling 1:27:53 [3]

Nice spin out along the busway with Aidan, Fiona and Dan. Fairly chill given three of us had raced earlier and Bigby's got a mean cold. Did one 1k effort just two of us and got 1:34 but plenty of excuses to bring that number down ;)

The busway is weirdddd (but super nice to cycle on)

Friday Oct 13, 2017 #

Running (out of date) warm up/down 15:31 [1] 3.3 km (4:42 / km) +10m 4:38 / km
shoes: Asics GT-1000 5 (heavies)

To Jesus, then a vague attempt to have a look at Fen Ditton before tomorrow but it was too dark, then home.

S&C 55:00 [3]
shoes: Asics GT-1000 5 (heavies)

CUOC Circuits

So the reason my S+C always feels so ineffective is cos my technique is terrible :(
Probably couldve guessed that...

Thursday Oct 12, 2017 #

Football 1:30:00 [3] 8.7 km (10:21 / km)
shoes: Asics GT-1000 5 (heavies)

Wasn't expecting trials to be a full 90min match. Legs slightly ruined by the end but it was good fun, we shall see if they're foolish enough to give me a consolation place on the 3rd team...

Garmined mostly out of interest, but then realised how far it actually was and felt loggable

Running (out of date) 26:00 [2] 5.0 km (5:12 / km) +20m 5:06 / km
shoes: Asics GT-1000 5 (heavies)

To wilberforce for football, then a short one around the nearer green spaces after missing the 5 o'clock session when I got back. Maybe for the best as I'm knackered, racing at the weekend, and probably ought to do some work

Wednesday Oct 11, 2017 #

Note
(rest day)

Taking the hint from the knees yesterday. Might get round to the physio exercises later, maybe even find the elusive Emma gym

Tuesday Oct 10, 2017 #

9 AM

Running (out of date) 16:17 [2] 3.5 km (4:39 / km) +10m 4:35 / km
shoes: Asics GT-1000 5 (heavies)

Morning shakeout on jesus green, still not quite nailed the route to get there. Ill-advised given the bigness of the evening session - but then again I wasn't advised of aforementioned bigness

2 PM

Running (out of date) intervals 1:10:50 [5] 14.6 km (4:51 / km) +170m 4:35 / km
shoes: Asics GT-1000 5 (heavies)

4*(3min[1min]2min[1min]1min[2min]) at Churchill fields. (I'm not clear on how that notation works - just copy-pasted from PaulP)

Churchill is quite a long way away... still had the misfortune of getting there in time for the first rep, which I took out way too fast. Settled into a slower second group, who had a pretty good stab at dropping me after some cockiness going off the front in the first and second sets. Hung on for 4, but absolutely nothing left in the tank for a 5th.

Then got humiliatingly lost trying to get out of the college, and ended up having to ask some important-looking person. oops. Followed by a rainy trudge home, and slight concern of a knee relapse - mustn't neglect those physio exercises.

Garmin time includes rests and chatting afterwards, as well as that lost walk around Churchill. Strava's climb accounting is certainly exciting, but probably untrue (although there were definitely hills)

Monday Oct 9, 2017 #

4 PM

Running (out of date) 57:49 [3] 13.0 km (4:27 / km) +50m 4:22 / km
shoes: Asics GT-1000 5 (heavies)

Nice steady run with the Hareys. St Johns, Lammas, Trumpington, Grantchester, Home. Carelessly paused garmin so extrapolating distance from time and pace of what I did record. Nice to be pushed a bit on a run in a way I just can't do solo, similar style of run to Wednesdays with Fred - but never gonna be the same :'(

C • Xxxx :((( 2

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