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Training Log Archive: Angus

In the 7 days ending Aug 16, 2015:

activity # timemileskm+m
  Running6 3:53:13 28.46(8:12) 45.8(5:06) 878
  Total6 3:53:13 28.46(8:12) 45.8(5:06) 878

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Saturday Aug 15, 2015 #

Note

So after Parkrun I went to track in Kilcoole for a Wicklow Athletics come and try it. Very poor turnout with only 17 others competing. Tried the 100, 200, Long Jump & Javelin. I now know I will never consider sprinting. They are brutal and even after 100m I felt like I'd done more than 5k!

Don't have time for 100 but did 200 in 29.8. Long Jump, I managed 4m with my one legal jump. Over stepped the other 2 times. Really needs time to sort out run-up. Session finished off with a medley relay. I did 600m which is last entry below. The other distances were 400 and 200. 600m much easier than 200m
9 AM

Running warm up/down 14:52 [2] 2.65 km (5:37 / km) +34m 5:17 / km
shoes: inov8 Road 233

Running race (Shanganagh Parkrun) 17:52 [5] 4.99 km (3:35 / km) +39m 3:27 / km
shoes: inov8 Road 233

Shanganagh Parkrun, first since April. Thought sub 18 would be reasonable. Took up the front running within first 400 and held it to end though had company the whole way. never at red-line but probably very close. put the afterburners on for last 100m to take comfortable win. Reckon 17.40 is about my limit at moment.

Running warm up/down 3:53 [2] 0.68 km (5:44 / km) +3m 5:36 / km
shoes: inov8 Road 233

11 AM

Running warm up/down 16:17 [2] 2.36 km (6:53 / km)
shoes: Brooks Green Silence

Running warm up/down 5:30 [2] 0.88 km (6:14 / km) +1m 6:12 / km
shoes: Brooks Green Silence

1 PM

Running race 1:46 [5] 0.6 km (2:58 / km) +1m 2:57 / km
shoes: Brooks Green Silence

Thursday Aug 13, 2015 #

4 PM

Running 59:45 [3] 11.43 km (5:14 / km) +340m 4:33 / km
shoes: Kazan 2015

Wednesday Aug 12, 2015 #

4 PM

Running 10:57 [2] 2.01 km (5:27 / km) +3m 5:25 / km
shoes: Brooks Pure Grit

Running intervals 16:43 [5] 4.11 km (4:04 / km) +2m 4:03 / km
shoes: Brooks Pure Grit

First intervals since April. Can't believe its been so long!
8 x400 with 45secs jog rest.
Averaged 85 seconds which is really good for me.

Running warm up/down 11:57 [2] 2.02 km (5:55 / km) +21m 5:37 / km
shoes: Brooks Pure Grit

Tuesday Aug 11, 2015 #

1 PM

Running 1:13:41 [3] 14.07 km (5:14 / km) +434m 4:32 / km
shoes: Kazan 2015

Felt strong, but I suppose that shouldn't be unexpected after 2 rest days. Went for a segment record late on on a short uphill and smashed it. Clocked 2 .00 mins previous best 2.25. I think first time I've managed to run the whole segment.

Monday Aug 10, 2015 #

Note

Scottish 6-day
Ended on a high with day 6 being my only clean run of the week. The larger features being easier to navigate around, not the quickest terrain for me but I managed a reasonable pace considering how tired I felt after day 5. Physically I had little issue lasting the week which is pleasing. What let me down badly was my navigation. day 1 I put down to rustiness but it didn't improve and day 4 was particularly bad even discounting my worst control for years.
Even with the navigation issues, I enjoyed every day....even day 5 after control 4. WOC spectating was fun as well.
Zoë had some solid runs, but didn't pull off a clean one. She was closest on day 6 with just a single error, but cost her 7 minutes. She thoroughly enjoyed the week and wants to spectate in Sweden next year...

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