Training Log Archive: ȷamesIn the 7 days ending Oct 1, 2023:
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Sunday Oct 1, 2023 #
2 PM
Running (off-road) 1:43:15 21.06 km (4:54 / km) +91m 4:48 / km
ahr:153 max:172 shoes: NB 860 V12 (heavies)
Gruesome solo long run. Absolutely betrayed by Jeremy who falsely promised he would wait for the afternoon too, so had to cope with TRIH for company. Hill loop with a side of hill, and some wiggling to reach 22km (+/-1km).
Saturday Sep 30, 2023 #
10 AM
Running (road) 15:27 3.15 km (4:54 / km) +6m 4:51 / km
ahr:153 max:165 shoes: NB 860 V12 (heavies)
WUP
Running (off-road) 42:54 9.22 km (4:39 / km) +38m 4:34 / km
ahr:171 max:194 shoes: Inov-8 X-talon 212 (rubber stu
Off the back in quite a big way. Need to not get impatient with these sessions because the quality is fine, just not quite the paces I want yet. Cracked twice, once on the second 6 and again on the final 1, when I found myself right near the front at the start and couldn't slow down without getting in folks way so just murked myself for 30". There was a sixth 1 on offer but I was fully cooked after that.
3' [90"] @3:14
6' [2'] @3:21
3' [90"] @3:18
6' [2'] @3:30
3' [5'] @3:22
5*1 [1'] @2:48-55
3' [90"] @3:14
6' [2'] @3:21
3' [90"] @3:18
6' [2'] @3:30
3' [5'] @3:22
5*1 [1'] @2:48-55
Running (road) 18:09 3.1 km (5:52 / km) +9m 5:47 / km
ahr:140 max:162 shoes: NB 860 V12 (heavies)
CD
Another good week in numbers, probably slightly over-egging the mileage thanks to double orienteering but that should come back down next week. Onwards we plod.
Another good week in numbers, probably slightly over-egging the mileage thanks to double orienteering but that should come back down next week. Onwards we plod.
Friday Sep 29, 2023 #
2 PM
Cycling 53:14
ahr:144 max:206
27.4km +81m @30.3kph
Solo reverse Fulbourn. Fancied another crack at the Roman Road climb, starting from stationary this time. Strava segment reckons I was 10s quicker than with Iain which seems wildly optimistic, but no complaints from me.
Solo reverse Fulbourn. Fancied another crack at the Roman Road climb, starting from stationary this time. Strava segment reckons I was 10s quicker than with Iain which seems wildly optimistic, but no complaints from me.
6 PM
Running (off-road) 31:26 6.37 km (4:56 / km) +16m 4:52 / km
ahr:146 max:157 shoes: NB 860 V12 (heavies)
Fen Ditton catch up with Hamilton. Nice to give the legs a shake
Thursday Sep 28, 2023 #
3 PM
Running (road) 13:09 1.77 km (7:26 / km) +6m 7:18 / km
ahr:123 max:152
Wup pt 1
Sprint-O 54:06 11.27 km (4:48 / km) +37m 4:43 / km
ahr:142 max:188 shoes: NB 860 V12 (heavies)
Wup pt 2, 3*sprint training in Ely, definitely not a CD.
Sprint training a mixed bag. Two mistakes on the first loop (@4:16s), the first of which I'm claiming as map print quality but the second was pretty unforgivable. Second loop (@3:53s) v good despite being put under pressure by a cheating Pruzina. Third loop (@3:54s) was a mass start, won the first control but promptly made a terrible route choice. Back in contact but tried to force the issue with another rogue routechoice which put me off the back. Easy controls from there and no opportunity to catch Paul again.
Good tekkers in the bank but shame I couldn't push the pace a little more. Keeping an eye on the pace of sprints something I might try. Obviously terrain matters quite a lot, but maybe a useful thing to have a vague calibration for.
Sprint training a mixed bag. Two mistakes on the first loop (@4:16s), the first of which I'm claiming as map print quality but the second was pretty unforgivable. Second loop (@3:53s) v good despite being put under pressure by a cheating Pruzina. Third loop (@3:54s) was a mass start, won the first control but promptly made a terrible route choice. Back in contact but tried to force the issue with another rogue routechoice which put me off the back. Easy controls from there and no opportunity to catch Paul again.
Good tekkers in the bank but shame I couldn't push the pace a little more. Keeping an eye on the pace of sprints something I might try. Obviously terrain matters quite a lot, but maybe a useful thing to have a vague calibration for.
Sprint-O 13:09 1.77 km (7:26 / km)
shoes: NB 860 V12 (heavies)
Definitely not a CD pt 2. Watch dies but fortunately ran exactly the same route but 3 hours earlier
Wednesday Sep 27, 2023 #
S&C 50:00 [3]
Not the strongest session but the job got done
Tuesday Sep 26, 2023 #
Note
Very pleased/relieved to be selected for Euromeeting. Not a lot went right between the JK and the final round of selection races, and although a lot of that was outside my control I still didn't "make it impossible for the selectors to say 'no'" if I'm honest with myself.
But they didn't this time, for which I'm very grateful - there were others with similar results who aren't in the team. Presumably the selectors went with the theory that my JK sprint was decent, that I was only just back from injury at Sprint Scotland and that I'll have six weeks more fitness in the tank by Euromeeting. Up to me now to make that theory look credible, because repeating Sprint Scotland performances against an international field would be somewhat underwhelming.
Really nice to have something to aim at between now and cross season
But they didn't this time, for which I'm very grateful - there were others with similar results who aren't in the team. Presumably the selectors went with the theory that my JK sprint was decent, that I was only just back from injury at Sprint Scotland and that I'll have six weeks more fitness in the tank by Euromeeting. Up to me now to make that theory look credible, because repeating Sprint Scotland performances against an international field would be somewhat underwhelming.
Really nice to have something to aim at between now and cross season
2 PM
Running (off-road) 1:25:29 16.59 km (5:09 / km) +31m 5:06 / km
ahr:152 max:191 shoes: NB 860 V12 (heavies)
Tuesday sesh
5*5'[90"] @3:19-33.
4*30" barefoot strides
First rep was 3:19s, nothing else inside 3:28s. A certain Churchill quote comes to mind. Training is going nicely but the fatigue was quite obvious today, not too much spring in the step.
5*5'[90"] @3:19-33.
4*30" barefoot strides
First rep was 3:19s, nothing else inside 3:28s. A certain Churchill quote comes to mind. Training is going nicely but the fatigue was quite obvious today, not too much spring in the step.
Monday Sep 25, 2023 #
7 AM
Sprint-O 56:53 11.5 km (4:57 / km) +16m 4:55 / km
ahr:152 max:175 shoes: NB 860 V12 (heavies)
City centre sprint with Pete.
Legs not entirely loving life on an early morning post gym+SLR. Technically sound to begin with but began to fade with fatigue. Some poor decision-making, particularly overvaluing simplicity compared to distance, which makes sense if you're half asleep but not if you want to run the fastest time.
Peroneal fine, think that blip may be behind us, but moving on with caution
Legs not entirely loving life on an early morning post gym+SLR. Technically sound to begin with but began to fade with fatigue. Some poor decision-making, particularly overvaluing simplicity compared to distance, which makes sense if you're half asleep but not if you want to run the fastest time.
Peroneal fine, think that blip may be behind us, but moving on with caution
5 PM
Cycling 1:01:40
ahr:125 max:184
28.8km @28.1kph
Accidentally promised two people a training today so guess it's a double day.
Hour with Iain on the Fulbourn loop, including a first attempt at the CUCC hill time trial course. Preliminary results indicate that we're both outrageously good at cycling and probably going to win by an embarrassing margin, or possibly that Iain doesn't know where the start is. In any case, a fun side quest to add purpose to the cycle cross training
Accidentally promised two people a training today so guess it's a double day.
Hour with Iain on the Fulbourn loop, including a first attempt at the CUCC hill time trial course. Preliminary results indicate that we're both outrageously good at cycling and probably going to win by an embarrassing margin, or possibly that Iain doesn't know where the start is. In any case, a fun side quest to add purpose to the cycle cross training