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Training Log Archive: Nobs

In the 31 days ending Mar 31, 2022:

activity # timemileskm+m
  Running 29 28:57:33 248.79(6:59) 400.39(4:20) 1874
  Aquajogging 8 7:00:24
  Gym 13 6:55:00
  Spinning 1 1:00:00
  Total51 43:52:57 248.79 400.39 1874
  [1-5]38 36:57:57

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Thursday Mar 31, 2022 #

12 PM

Aquajogging 30:00 [2]

Easy aquajog pre-run.
1 PM

Running 43:50 [2] 10.63 km (4:07 / km) +79m 3:59 / km
shoes: NB 880v11 (Blue)

Easy with 4x200m on the track (28.6/.1/.0/.3). Literally couldn’t go any faster than 28, was a bit lactic on the last one lol. Running was a bit speedy at points but no harm.

Wednesday Mar 30, 2022 #

7 AM

Running 1:15:16 [2] 16.2 km (4:39 / km) +185m 4:24 / km
shoes: NB 880v11 (white)

Easy midweek medium-long round Newman with George, Will and Max. Felt clunky but moving along ok. Warmer out which was nice.
9 AM

Gym 30:00 [0]

Post-run core and mobility.
5 PM

Aquajogging 45:00 [2]

Aquajog double with Drew and Kenzie.

Tuesday Mar 29, 2022 #

7 AM

Running 21:59 [2] 4.88 km (4:30 / km)
shoes: NB 880v11 (Blue)

Up + 800m pick-up.

Running 49:45 [4] 11.04 km (4:30 / km)
shoes: Saucony Endorphin Pro 2

Track session: 6x(1200m (1’) 400m (3’))

av 3:35 / 67

All fairly controlled. With the fast group again but they are all ligma’d from the 10k last Friday so the pace was pretty chill and they only did 4/5 sets. Cold out (-1) and pretty windy so wasn’t particularly motivated for this one but felt better throughout. Got a little bit more spicy on the last couple of reps, 3:31 / 65 on the last set. Feel pretty comfy knocking out 70s laps so quite confident I can have a crack at something in the 14:30s at Ole Miss in a couple of weeks.

Running 15:31 [2] 3.04 km (5:06 / km)
shoes: NB 880v11 (Blue)

Down.
3 PM

Gym 30:00 [0]

Gym.

Monday Mar 28, 2022 #

5 PM

Aquajogging 1:00:00 [2]

Easy aquajog with Drew, Amelia, Kenzie and Max. Good chats. Spent a good chunk of time observing a creeper attempting to take photos of the us. Luckily my flawless body was concealed by the water.

Sunday Mar 27, 2022 #

8 AM

Running 1:48:30 [3] 25.82 km (4:12 / km) +92m 4:08 / km
shoes: NB 880v11 (Blue)

Capping off the 62mile/100km week. This will be the biggest I’ll go for the rest of track season, don’t want to risk running any more and doing the same intensity. Longest run since October, felt pretty decent. A crisp -4 out, weather all over the gaff atm. Shin was worryingly niggly before but pleasantly surprised as it didn’t bother me much. Got a 5k in 2 weeks and then another in 5 weeks, will do another hard week next week then maybe taper down a little bit.

Saturday Mar 26, 2022 #

10 AM

Running 1:00:00 [2] 12.94 km (4:38 / km) +76m 4:30 / km
shoes: NB 880v11 (Blue)

Easy hour with the lads. Was going to go solo round the golf course but decided a bit of tarmac pounding wouldn’t hurt. Felt reasonable enough post race. Shin pretty niggly by the end.

Friday Mar 25, 2022 #

Running 15:05 [2] 3.37 km (4:29 / km)
shoes: NB 880v11 (Blue)

Morning shake.
4 PM

Running 4:07 [5] 1.5 km (2:45 / km)
shoes: Dragondos

SLU 1500m

Back racing again. Really enjoyed this and unlike monument mile, I actually was in the race. Really windy down the home straight meant race was pretty slow, not sure how much this affected the time but everyone was 8-10 seconds of their PBs. Regardless of the time, raced it well. Sat at the back for the first 800m then just moved up through the pack all the way to the finish. Was honestly hurting quite a lot at 400m in. Scalped a couple of actual middle distance lads on the team which was encouraging.
7 PM

Running 5:31 [4] 1.84 km (3:00 / km)
shoes: Dragondos

5k pacing

Told to go 71s. Went 70,70,73,73. At that point the other 2 pacers had already dropped and I felt like I couldn’t pick it up. Took another headwind straight but felt the guys bunching behind me so pulled off as didn’t want to fuck the race. Bit annoyed as they slowed massively and basically dropped it to 75/76s for the rest of the race due to the wind. Definitely had a couple more 73s in me, but guess job of the pacer is to hit the pace (which in hindsight was very ambitious for the weather). Also annoyed as wanted a bit more of a run out but there you go, can’t win ‘em all.
8 PM

Running 55:11 [2] 11.95 km (4:37 / km)
shoes: NB 880v11 (Blue)

Various pieces of warm up and warm down.

Thursday Mar 24, 2022 #

2 PM

Running 44:07 [2] 10.21 km (4:19 / km) +40m 4:14 / km
shoes: NB 880v11 (Blue)

Some pre-race stuf. Jog + 800m threshold + 4x200 in 30,30,29,28. Strides felt decent enough in spikes. 30s felt especially comfy. Hopefully a good sign that I’ll make it further than monument mile before popping tomorrow.

Wednesday Mar 23, 2022 #

6 AM

Running 1:14:04 [2] 16.18 km (4:35 / km) +173m 4:21 / km
shoes: NB 880v11 (Blue)

Midweek medium long with George round Newman. Grass nice and soft. Really misty and quite dark out to start, big British vibes.
8 AM

Gym 25:00 [0]

Core and mobility.

Tuesday Mar 22, 2022 #

7 AM

Running 22:34 [2] 4.98 km (4:32 / km)
shoes: NB 880v11 (Blue)

Up, with the usual 800m pick-up.

Running 32:41 [4] 7.27 km (4:30 / km)
shoes: Saucony Endorphin Pro 2

8x800m (2’)

2:21, 19, 19, 16, 15, 17, 18, 19

Good little number thismorning. Thrown in with the sharks starting with the top group (all 14:00-14:20ish type guys) so knew would be a bit of a grind but also they weren’t sending it too hard. Kept up for 5 reps then next 2 fell off a little bit but splits still decent, then last one was completely solo because others called it at 7, completely died in the wind down the home strait (37 last 200m lol). Good shift anyway and moving forward at a fair old rate. Didn’t start to feel grindy until 5/6th rep so all good.

1500m confirmed for Friday, just aiming to race it smart, start conservative and hopefully have a close. No real time expectations. Will also be pacing a 5k on the same day going through 3k in around 8:50-55, so fingers crossed should be a good rust buster day.

Running 1:19 [5] 0.5 km (2:38 / km)
shoes: Dragondos

2x200 in 28.4 and 28.6. Pretty solid with not much rest after the session. Whipped on the dragons.

Running 15:36 [2] 3.24 km (4:49 / km)
shoes: NB 880v11 (Blue)

Down.
12 PM

Aquajogging 1:00:00 [2]

Easy aquajog with Matt. First time in the pool in a couple of weeks.
3 PM

Gym 30:00 [0]

Big slog of a day. Class until 8:30 tonight, grim.

Monday Mar 21, 2022 #

Gym 30:00 [0]

Core and mobility.
11 AM

Spinning 1:00:00 [2]

Rest day spin.

Sunday Mar 20, 2022 #

8 AM

Running 1:34:35 [3] 22.57 km (4:11 / km) +79m 4:07 / km
shoes: NB 880v11 (Blue)

Bloody lovely SLR out along the trails with the boys. Kept the pace relatively controlled and felt good the entire way. Shin a bit better but will still need to get some work done on it later. Almost up to full mileage now, been a remarkably smooth ride so far.

Potentially hopping in a 1500 & pacing a 5k next weekend. Seems very early to be racing but honestly feel in semi-alright shape.

Saturday Mar 19, 2022 #

9 AM

Running 1:04:08 [2] 12.87 km (4:59 / km) +152m 4:42 / km
shoes: NB 880v11 (Blue)

Absolutely horrible. Combo of stinking hangover, session and gym in the legs. Felt too sick to really drink or eat anything this morning. This was the fastest I could go. Just glad to tick off tbh. Definitely one of the hardest runs I’ve ever done.

Friday Mar 18, 2022 #

9 AM

Running 21:14 [2] 4.84 km (4:23 / km)
shoes: NB 880v11 (Blue)

Up including 800m pick-up.

Running 37:25 [4] 8.9 km (4:12 / km)
shoes: Saucony Endorphin Pro 2

Track: 2mile (3’), 2x1km (2’), 2x800m (2’), 2x600m (2’)

Splits: 9:53, 2:54/55, 2:20/18, 1:42/40

Solid one today, rainy and windy out but honestly would take that over heat. Solid group for the 2mile, felt fairly grindy but not too bad. Ks were really good, ran a bit ahead of the group as wanted to hit 14:30 5k pace. Felt smooth but was also pushing a decent amount. Hopeful I can sustain that pace for a 5k in a few weeks time. Comical pop leading out the first 800m (68-72) so sat in for the rest of the session. Happy with that bar the 800s which were a couple seconds off pace. Good days work, progress looking solid.

Running 15:16 [2] 3.24 km (4:43 / km)
shoes: NB 880v11 (Blue)

Down.
11 AM

Gym 30:00 [0]

Gym straight after the session. Very solid one. Got some treatment for the calf and an ice bath after.

Thursday Mar 17, 2022 #

9 AM

Running 49:41 [2] 10.65 km (4:40 / km) +65m 4:32 / km
shoes: NB 880v11 (Blue)

Easy miles with 4x200m on the track (29,30,28,28), moving surprisingly well considering not moved anywhere close to that pace since pre-stressy. Felt better than yesterday but kept the pace nice and ploddy in the hope that they’ll be fresh for a dirty session tomorrow. Calves really tight and right one triggering on my shin which isn’t ideal but have been getting a load of treatment so hopefully sound.

Wednesday Mar 16, 2022 #

9 AM

Running 1:05:12 [2] 14.61 km (4:28 / km) +50m 4:23 / km
shoes: NB 880v11 (Blue)

Easy midweeker out along the trail. Legs fairly spangled so just allowed everyone to drop me. Enjoyed just cruising at my own pace. Felt a bit groggy again thismorning, think probs still haven’t fully shaken illness from last week and probs explains slight guffy feels yesterday.
5 PM

Gym 30:00 [0]

Core and mobility.

Tuesday Mar 15, 2022 #

9 AM

Running 18:12 [2] 4.21 km (4:19 / km) +26m 4:12 / km
shoes: NB 880v11 (Blue)

Up.

Running 36:38 [4] 8.88 km (4:08 / km)
shoes: Adidas Boston 8 #2

Track: 4 x (1600m (1’) 400m) [2:30’]

Splits: 4:55/68, 4:55/67, 4:53/68, 4:56/67

First proper track session back, meaning first time running under 5min/mile, so bit of a baptism of fire. Hung in there well but was hurting fairly early on. Coach told me to stop at 4 sets, definitely had another one in me so overall didn’t really go to the well on this one. Solid start but pretty humbling tbh, front group averaging 4:35 for the miles. Hard being surrounded by some fast in shape boys but hopefully will push me forward to get in shape faster. Hopefully can see some good progress in the next few weeks.

Running 16:15 [2] 3.27 km (4:58 / km)
shoes: NB 880v11 (Blue)

Down.
11 AM

Gym 30:00 [0]

Tough one straight after the session.

Sunday Mar 13, 2022 #

12 PM

Running 1:25:29 [3] 20.93 km (4:05 / km) +132m 3:58 / km
shoes: NB 880v11 (Blue)

Cracking long run out on the some gravel country roads in the middle of bloody nowhere. On my own for the most part so a little bit scared of getting shot by some rednecks but managed to survive. Picked it up a decent bit on the way back. Nothing crazy but felt good. Blister in a bad way but felt more painful than it looked so just tried to ignore. One more build week then should be pretty much at full mileage (100km/week) for this track season. 3 weeks out from first race.

5 months since the start of the stressy. Been a minute but finally feeling almost back to normal. 7 weeks out from my goal 5k race and 9 weeks out from conference. Still got time to get pretty fit.

Saturday Mar 12, 2022 #

9 AM

Running 46:32 [2] 10.62 km (4:23 / km) +75m 4:14 / km
shoes: NB 880v11 (Blue)

In Indianna for the weekend. Nice run round Will’s hometown. Felt fairly decent. All on the roads but should be able to find a nice trail for long run tomorrow.

Friday Mar 11, 2022 #

9 AM

Running 29:00 [2] 6.44 km (4:30 / km)
shoes: NB 880v11 (Blue)

Up/Down.

Running 37:53 [4] 11.26 km (3:22 / km)
shoes: Nike next%

Split-tempo on the treadmill

4mile (3mins) 3mile

4mile @ 3:23/km
3mile @ 3:20/km

Not a glamorous one but some good tempo work banked. Snow outside, so went on the woodway treadmill which is known for being tougher than other normal treadmill (hard to describe but just feels more “grippy”), but it’s nicer on the legs and less impact. Anyway, definitely felt harder to hit the paces compared to running outside on the trail. Wasn’t too fussed, was more worried about intensity. 4mile felt smooth. Got a little bit tougher at the end of the 3mile but no dramas. Went with the nexties as think I’ve left my saucony endorphins on the golf course, I’m an idiot. Onwards and upwards.
10 AM

Gym 30:00 [0]

Straight after the tempo. Gubbed.

Thursday Mar 10, 2022 #

1 PM

Running 24:46 [2] 5.3 km (4:40 / km) +44m 4:29 / km
shoes: NB 880v11 (Blue)

Short one round the park. First week running 6 days so only a very easy and short one today. Feeling better but still not 100%. Should be grand for tomorrow but looks like the x-training will be put on the back burner this week as going away all weekend.

Wednesday Mar 9, 2022 #

7 AM

Running 59:02 [2] 12.88 km (4:35 / km) +149m 4:20 / km
(sick) shoes: NB 880v11 (white)

Easy on the grass round Newman with George, Max and Will. Still feeling quite groggy, pounding all the vitamins, will hopefully be sound for tempo on Friday.
8 AM

Gym 30:00 [0]

Core and mobility post-run.

Tuesday Mar 8, 2022 #

6 AM

Running 18:47 [2] 4.24 km (4:26 / km) +32m 4:16 / km
shoes: NB 880v11 (Blue)

Up, including 800m pick up @ 3:14s.

Running 38:46 [4] 11.0 km (3:31 / km) +85m 3:24 / km
shoes: Saucony Endorphin Pro 2

Fartlek: 4 x 5’, 2’ (90”)

On the golf course, did the xc loop which is constantly rolling which made it hard to find a rhythm. Solo as well, as other lads opted to go on the road but Coach said I was sound to do it on the grass. Feel like this is solid enough, still feeling a bit groggy and still not wanting to fully send sessions so this was probably the right level. Paces all over the place but was roughly going threshy effort on the ons and easy float on the offs.

Proper cold out, -7, had half tights, tights, long sleeve, short sleeve, buff, hat and gloves, and still wasn’t warm.

Running 16:02 [2] 3.11 km (5:09 / km) +17m 5:01 / km
shoes: NB 880v11 (Blue)

Down.
3 PM

Gym 45:00 [0]

Good new set. No Aquajog double today as don’t want to push things until I feel 100%.

Monday Mar 7, 2022 #

Note
(rest day)

Got a bit of a throat cold. Haven’t had a full rest day in a little while so will take one now and can hopefully crack on with the week as normal.

Sunday Mar 6, 2022 #

8 AM

Running 1:21:20 [2] 19.43 km (4:11 / km) +68m 4:07 / km
shoes: NB 880v11 (white)

Long run out on the trail. Nice and soft underfoot. Chilling at the back of the group with Mason, Danner and Mickey. Nice tailwind on the way back so cruised it home.
12 PM

Aquajogging 45:24 [2]

Aquajog double with Drew. Feeling spanked. Another 10 hour week in the bank. Money.

Saturday Mar 5, 2022 #

9 AM

Running 46:00 [2] 10.0 km (4:36 / km) +60m 4:28 / km
shoes: NB 880v11 (white)

Easy 10-kegs round Newman GC with George. Bit tired after a late one last night and a heavy training day yesterday. Overall not too bad though.

Friday Mar 4, 2022 #

6 AM

Running 15:29 [2] 3.22 km (4:49 / km) +19m 4:40 / km
shoes: NB 880v11 (white)

Up.

Running 32:28 [4] 9.67 km (3:21 / km) +25m 3:19 / km
shoes: Saucony Endorphin Pro 2

6 mile tempo

Yessir, back on the trail. Running with the boys for the first 4 miles then flipped and did the last 2 with Joey. He was struggling quite a lot so I just paced him back. Planned to keep this chill so actually worked out quite well as reckon I would have squeezed the pace down if I was by myself. Felt a lot more chill compared to last week.

Running 16:24 [2] 3.22 km (5:06 / km) +20m 4:56 / km
shoes: Saucony Endorphin Pro 2

Down.
3 PM

Gym 45:00 [0]

Enjoyed the session. Good mix of arm and leg stuff.
5 PM

Aquajogging 1:00:00 [2]

Aquajog double with Drew, Amelia and Matt.

Thursday Mar 3, 2022 #

12 PM

Aquajogging 1:00:00 [2]

Hour aquajog with Ro.

Wednesday Mar 2, 2022 #

10 AM

Running 59:07 [2] 13.27 km (4:27 / km) +131m 4:15 / km
shoes: NB 880v11 (Blue)

Nice run out on Newman GC with Noah, Joey, Will and Ro (for the first bit). Loving the soft surface and really nice chat with the lads. Day for it aswell, -10 this time last week, +10 today, madness.
5 PM

Aquajogging 1:00:00 [2]

Easy aquajog with Kenzie and Drew.

Tuesday Mar 1, 2022 #

6 AM

Running 16:00 [2] 3.2 km (5:00 / km)
shoes: NB 880v11 (Blue)

Up.

Running 34:57 [4] 9.95 km (3:31 / km)
shoes: Nike next%

8x1km (200m jog)

3:11,08,09,07,07,09,06,04

Ok I’ll be honest, may have had a few post conference bevaraginos last night. Only got 4 hours sleep and fair to say I was shitting it a little bit because coaches definitely knew there was a gaff and if any of us looked shit we’d be done for. Hence the cheaterflies (had to fake my way through). Anyway session went bloody well tbh. First one back with some of the boys. Got told just to tick of 5min/mile pace so that’s what we did. Felt very easy and smooth. Not a flashy one but very solid for where I’m at. Probably won’t x train today as body will have taken a beating from the lack of sleep.

Running 15:49 [2] 3.02 km (5:14 / km)
shoes: NB 880v11 (Blue)

Down.
3 PM

Gym 30:00 [0]

Harvesting the arm farm.

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