Training Log Archive: NobsIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
8 AM
Running 1:08:44 [2] 13.51 km (5:05 / km) +286m 4:36 / km
Pre breakfast plod round BnB with dan and Tom. Really nice to get up this early for a run. Weather was absolutely beut, tops off for most of it. All really enjoyable apart from decking it coming off blackford, luckily mr stansfield caught my fall (what a hero).
Saturday May 5, 2018 #
5 PM
Spinning 40:00 [1]
shoes: Nike Pegasus 34
Nice easy spin with jack x
Friday May 4, 2018 #
9 AM
Running 9:48 [1] 2.21 km (4:26 / km)
shoes: Nike Pegasus 34
Pre-breakfast shake out before 5k
7 PM
Running race 16:06 [5] 5.04 km (3:12 / km)
Scottish 5k Champs - 16:06
Pretty happy with the time. Really didn’t expect to be anywhere near the 16min mark after 10 weeks with injury and zero speed sssions. Big race so constantly had people around me. Dropped a 2:59 followed by a 3:04 for the 1st and 2nd km respectively. Was already pretty dead so faded quite badly. Still hard to go off slow in a race like this. Didn’t really drop places though in the latter stages which was encouraging. Pretty excited to see what sort of shape I can get myself into before jwoc.
Km splits 2:59, 3:04, 3:18, 3:23, 3:15. (3rd and 4th headwind)
Pretty happy with the time. Really didn’t expect to be anywhere near the 16min mark after 10 weeks with injury and zero speed sssions. Big race so constantly had people around me. Dropped a 2:59 followed by a 3:04 for the 1st and 2nd km respectively. Was already pretty dead so faded quite badly. Still hard to go off slow in a race like this. Didn’t really drop places though in the latter stages which was encouraging. Pretty excited to see what sort of shape I can get myself into before jwoc.
Km splits 2:59, 3:04, 3:18, 3:23, 3:15. (3rd and 4th headwind)
Running 11:21 [1] 2.43 km (4:40 / km)
WU
Running 9:34 [1] 1.81 km (5:17 / km)
WD
Thursday May 3, 2018 #
6 PM
Spinning 30:00 [1]
shoes: Nike Pegasus 34
30 spin with lucy and Roanne
Running 6:06 [1] 1.42 km (4:18 / km)
shoes: Nike Pegasus 34
To Gym
7 PM
Running 6:28 [1] 1.5 km (4:19 / km)
Back from Gym
Wednesday May 2, 2018 #
2 PM
Running intervals 13:13 [4] 3.53 km (3:45 / km)
3x1km starting at every 5mins.
2:54, 3:08, 3:12
Started far too fast already hit lactate by the end of the first rep. Only a 2min break so never really recovers from the first rep. Just hanging on the other 2 reps. Was pretty dead by the end. On a possitive note the last and slowest rep was still 16min 5k pace. Will be interesting to see what happens on Friday. On a less positive not felt shin on warm down so will have to be careful with that.
2:54, 3:08, 3:12
Started far too fast already hit lactate by the end of the first rep. Only a 2min break so never really recovers from the first rep. Just hanging on the other 2 reps. Was pretty dead by the end. On a possitive note the last and slowest rep was still 16min 5k pace. Will be interesting to see what happens on Friday. On a less positive not felt shin on warm down so will have to be careful with that.
Running 7:36 [1] 1.61 km (4:43 / km)
WU
Running 8:50 [1] 1.71 km (5:10 / km)
WD
Tuesday May 1, 2018 #
2 PM
Running 32:46 [2] 7.41 km (4:25 / km) +46m 4:17 / km
Nice little revision break round the meadows with dan. Very chill felt shin a little bit but nothing more than a dull ache. Will just have to watch it I think and not do anything too stupid.
Monday Apr 30, 2018 #
Note
(rest day)
Wasn’t going to run but couldn’t even spin, hopefully bruising will go down tomorrow