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Training Log Archive: ȷames

In the 7 days ending Nov 28, 2020:

activity	#	time	miles		km		+m	load
Running (out of date)	6	6:42:02	56.42	(7:08)	90.8	(4:26)	310	196.2
S&C	3	48:00						16.8
Stretching/Physio/Plyo	2	15:00						5.3
Total	11	7:45:02	56.42		90.8		310	218.3

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Saturday Nov 28, 2020 #

10 AM

Running (out of date) intervals 1:10:21 [3] 14.9 km (4:43 / km) +60m 4:38 / km

'Pacing' Bigby through the first mile of his 3k TT. in fact got dropped 600 in, but pulled through for a 4.57 mile which I think is a PB, if only for lack of having tried before. Aidan ran 9.02 :o

Much happier with the 6*1'[1'] @2:58-3:00 afterwards. Very satisfying consistency, feeling sharp too.

11 PM

S&C 16:00 [3]

Friday Nov 27, 2020 #

Note
(rest day)

Thursday Nov 26, 2020 #

4 PM

Running (out of date) 1:01:22 [4] 14.7 km (4:10 / km) +50m 4:06 / km
shoes: Brooks Ravenna 10 (lightweight

Steady round West Cam with Nancy in the fog. Very cold, but town looked really cool in the lighting. Then halfheatered 5k tempo round Midsummer Common. Tough to get much speed up in the conditions, but 18:34 is at least putting some effort in. Happy enough

Wednesday Nov 25, 2020 #

3 PM

Running (out of date) 54:30 [3] 12.6 km (4:20 / km) +30m 4:16 / km
shoes: Brooks Ravenna 10 (lightweight

Lode lite, clearly worked hard yesterday. Feeling fit but there's definitely miles in these legs.

7 PM

S&C 16:00 [3]

Heel drops, sideways leg raises, clams, side planks

Tuesday Nov 24, 2020 #

2 PM

Running (out of date) intervals 1:06:56 [5] 15.2 km (4:24 / km) +30m 4:22 / km
shoes: Brooks Ravenna 10 (lightweight

Session in the heavies on grass. Haven't done that in a while.

3 * 3'[1'] @3:19-21
2 Miles @3:26
2 * 3'[1'] @3:17
Mile @3:21
[off 3' between sets]

Hard to know what to make of those paces. Pleasingly consistent, bit on the slow side, but then again heavies and grass :/ Either way, felt good doing this and probably got the effort level about right if nothing else.

11 PM

S&C 16:00 [3]

Clams, glute bridges, calf raises, ITB stretch.

Prevention is better than cure and all that.

Monday Nov 23, 2020 #

5 PM

Running (out of date) 1:03:20 [3] 14.0 km (4:31 / km) +50m 4:27 / km
shoes: Brooks Ravenna 10 (lightweight

Night run, not a good one. Rather low levels of enjoyment save for some nice views off Castle Hill. Nothing of note from the knee or ITB, but will keep the S+C pressure on it.

Sunday Nov 22, 2020 #

10 AM

Running (out of date) 1:25:33 [3] 19.4 km (4:25 / km) +90m 4:19 / km
shoes: Brooks Ravenna 10 (lightweight

Hamilton strikes again. Cracking route, first half of Toft, then a masterstroke to turn right at the usual left and link up Hardwick and Dry Drayton - nicest running in Cambridge?

The fun was frontloaded, though, and wheels came off somewhere around Girton, though to be fair, the pace was being suspiciously lifted. Lovely morning for it too.

A bit of a warning shot from the left knee which had a few unstable moments. Not worried yet, but better safe than sorry so a bit of bonus s&c and something easy tomorrow in case the old ITB is trying to make itself known.

3 PM

Stretching/Physio/Plyo 10:00 [3]

Glutes and ITB while watching the rugby. More later.

8 PM

Stretching/Physio/Plyo 5:00 [3]

Not much more, mind...

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