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Training Log Archive: ȷames

In the 7 days ending Mar 18, 2018:

activity	#	time	miles		km		+m	load
Running (out of date)	10	5:51:18	46.17	(7:37)	74.3	(4:44)	170	145.1
Total	10	5:51:18	46.17	(7:37)	74.3	(4:44)	170	145.1

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Sunday Mar 18, 2018 #

Note
(rest day)

Made the boring but sensible decision not to chase the 100km week with the Ely long run. Legs are dead and in prime shin splint territory

C • incorrect 3

Saturday Mar 17, 2018 #

1 PM

Running (out of date) 5:07 [3] 1.0 km (5:07 / km)

WUP

Running (out of date) 1:00:35 [3] 15.5 km (3:55 / km) +110m 3:46 / km

Roman Road Run, a confused hybrid between a long run, a terrain tempo and a handicap race. Whatever it was, it was lovely - really nice to get off the usual tracks around Cambridge and up onto what passes for hills around here, and that's lovely even despite snow and coldness. Caught TK after about 4k when he stopped not very behind a bush (presumably he wasn't expecting anyone to be anywhere close behind him), but he slowly edged away again over the next 5-10k.

Took the advice to 'go in a straight line until the end', which led to my managing to make a wrong turn on the roman road run... A bit sad but it only cost me 2-3 minutes and Flo did it too so not totally humiliating.

Friday Mar 16, 2018 #

1 PM

Running (out of date) 11:17 [2] 2.5 km (4:31 / km) +10m 4:25 / km
shoes: Asics GT 1000 6 (heavies)

To West Cambridge

Running (out of date) 34:58 [4] 7.8 km (4:29 / km)
shoes: Asics GT 1000 6 (heavies)

Sprintervals around Costa del West Cambridge. Beautiful day and a good way to motivate myself for solo o-training. Much much better navigationally, but maybe I've just learned West Cambridge inside out now

2 PM

Running (out of date) warm up/down 13:23 [1] 2.5 km (5:21 / km) +10m 5:15 / km
shoes: Asics GT 1000 6 (heavies)

Home in time for supervision

Thursday Mar 15, 2018 #

Note

Given the 43km+ weekend I have planned, probably sensible to take it easy for today and tomorrow

5 PM

Running (out of date) warm up/down 6:44 [1] 1.3 km (5:11 / km)
shoes: Asics GT 1000 6 (heavies)

To Jesus Green

6 PM

Running (out of date) race 13:38 [4] 2.2 km (6:12 / km)
shoes: Asics GT 1000 6 (heavies)

A totally innocuous mile race

Running (out of date) 6:56 [1] 0.8 km (8:40 / km) +10m 8:09 / km
shoes: Asics GT 1000 6 (heavies)

Jog home, under pressure to get to Churchill formal

Wednesday Mar 14, 2018 #

6 PM

Running (out of date) 12:47 [2] 2.6 km (4:55 / km) +10m 4:49 / km
shoes: Asics GT 1000 6 (heavies)

To training

Running (out of date) 34:26 [4] 7.4 km (4:39 / km)
shoes: Asics GT 1000 6 (heavies)

Training at West Cambridge. Not a bad course, ran better than I have been lately which is promising, still a few errors to iron out though and not as fast as I'd like.

8 PM

Running (out of date) 29:23 [1] 4.6 km (6:23 / km)
shoes: Asics GT 1000 6 (heavies)

Control collecting, control recollecting, then down for pizza.

11 PM

Running (out of date) 6:37 [3] 1.6 km (4:08 / km) +10m 4:01 / km
shoes: Asics GT 1000 6 (heavies)

Home from pizza incl. stride to keep up with Paul's back tyre

Tuesday Mar 13, 2018 #

5 PM

Running (out of date) intervals 40:55 [5] 7.8 km (5:15 / km)
shoes: VJ Bold 8 (dobbs)

Intervals at Downing fields: 4x(4x300m, [1']), [3']
Pretty nasty with such short reps, but a bit of the sting taken out by a low turnout from the fastest guys. Glad to get it done, but it felt pretty horrendous

Running (out of date) warm up/down 16:47 [1] 3.1 km (5:25 / km)
shoes: Asics GT 1000 6 (heavies)

Was offered an ideal 28-32 minute cool down, but was supplied with an insufficient 16 minutes. Any future injuries will be blamed on this false promise.

C • fake news 1

Monday Mar 12, 2018 #

5 PM

Running (out of date) 57:45 [3] 13.6 km (4:15 / km) +10m 4:14 / km
shoes: Asics GT 1000 6 (heavies)

Baitsbite with Pete C + a possible new recruit. Steady on the way out, faster on the way back with a conversation about how to better retain new runners... oops

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