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Training Log Archive: Nobs

In the 7 days ending Apr 4, 2021:

activity # timemileskm+m
  Running 9 7:16:46 61.3(7:08) 98.65(4:26) 904
  Gym 2 25:00
  Orienteering1 12:29 2.11(5:55) 3.4(3:40)
  Total12 7:54:15 63.41 102.05 904
  [1-5]10 7:29:15

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MoTuWeThFrSaSu

Sunday Apr 4, 2021 #

12 PM

Running 1:39:02 [2] 20.0 km (4:57 / km) +324m 4:35 / km
shoes: Saucon Triumph ISO 5 - women’s

Morton with Fred and Finn. Big hangy vibes and hills were an absolute slog. Still pleasant though but definitely glad to finish. Pretty happy with this weeks training. Knee niggle seems to have settled a bit but still felt it slightly on this run

Saturday Apr 3, 2021 #

10 AM

Running 13:46 [2] 2.98 km (4:37 / km) +20m 4:28 / km
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 10:00 [4] 3.08 km (3:15 / km)
shoes: Adidas Boston 8

10'T - Pacing Dashwood's 5k

Absolute shit show, got to apologies to Dan as that was 100% our fault. I lead out the first km solo. Went through 1km in 3:14 so a couple of seconds off but no disaster. Then George hopped in and I slotted in behind dashwood. I told George to pick it up a little bit. The next couple of laps felt weirdly comfortable but I assumed it was just because I was sitting in (I'd stopped looking at my watch). Then we went through 2km in 6:47! We'd somehow just dropped a 3:33 in there. Not sure what George was thinking tbh but I definitely take some of the blame for not noticing we were slipping massively. Anyway Max took over at this point and I informed him that he had to average 3:05's to the finish, which he did. Dashwood managed to claw it back to finish in a 16:02! Unbelievable performance. With good pacing he could definitely knock 20-30 seconds off that no problem.

Running 25:08 [4] 7.05 km (3:34 / km)
shoes: Adidas Boston 8

Track: 10x500m (200m jog in 75')

av: 1:22.2 (1:24 --> 1:18)

Pretty good shift. Felt quite strong and nice to be moving a bit faster. Just going through 400m in 64-65 for most of the reps. Taking a rep about with Max and Sparks. Max pulled away on the 8th rep dropping a pretty horrible 1:17, but kept it consistent to the end with a nice 1:18 to finish. Absolute day for it, not much wind at all. Starting to feel more in the groove with these sessions.

Running 13:25 [2] 2.96 km (4:32 / km)
shoes: Saucon Triumph ISO 5 - women’s

Down.
6 PM

Orienteering 12:29 [4] 3.4 km (3:40 / km)
shoes: Adidas Boston 8

Couple of mass start head-to-head sprints round pollock with Pete, Fred, Todge and Finn. Really good fun and nice to have a map back in the hand. Technique (as expected) was atrocious, but didn't take away from the fun. Nearly took the dub on the second one but poor route choice to second last control meant Pete snuck past. Legs a bit tired from track sesh and cba with warm up or down, but all part of the game.

Friday Apr 2, 2021 #

12 PM

Running 37:57 [2] 8.11 km (4:41 / km) +127m 4:20 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy seat lap cruise with Fred, Tom and Finn. Lovely stuff. Knee a bit better than yesterday but still noticeable.

Thursday Apr 1, 2021 #

12 PM

Running 44:03 [2] 10.21 km (4:19 / km) +114m 4:05 / km
shoes: Saucon Triumph ISO 5 - women’s

Hermitage with Max and Finn. Knee aching a bit but didn’t really get worse and quad pain wasn’t as bad as yesterday. Still need to keep monitoring.
5 PM

Running 34:51 [2] 7.61 km (4:35 / km) +126m 4:14 / km
shoes: Saucon Triumph ISO 5 - women’s

Seat lap with Finn. Knee not any worse. Looovely sunny evening, bumped into a few familiar faces aswell, nice.

Wednesday Mar 31, 2021 #

12 PM

Running 47:30 [2] 10.01 km (4:45 / km) +106m 4:30 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy on the trails round Craigmillar and Inch with Tom. Got some weird shooting pains up my quad which is slightly aggravating the knee. Will just stretch and roll and monitor but hopefully nothing major. Felt it yesterday aswell.
5 PM

Running 29:40 [2] 6.71 km (4:25 / km) +30m 4:19 / km
shoes: Saucon Triumph ISO 5 - women’s

Meadows in some rather damp conditions. Quad still being a bit iffy but didn’t worsen through run.
6 PM

Gym 15:00 [0]

Post-run core. P4p and some planks.

Tuesday Mar 30, 2021 #

12 PM

Running 20:55 [2] 4.45 km (4:42 / km) +37m 4:31 / km
shoes: Saucon Triumph ISO 5 - women’s

Shake-out.
6 PM

Running 17:12 [2] 3.97 km (4:20 / km) +20m 4:14 / km
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 25:00 [4] 7.86 km (3:11 / km)
shoes: Nike zoom fly 3

Meadows sesh: 8’(2’ float), 2x4’(1’ float), 2x2’(0:30’ float)

With Max. Knew he wanted to go for the meadows lap segment, so just decided to go with it as only a short session. We both started far too hard, dropped a 2:52 first km into a headwind. Genuinely hit lactic at that point so had to let max go to give myself any chance of finishing. Still averaged 2:56s for the first lap. Floating after the 8 was rough but max looped back and we finished the rest of the session together. 3:05-3:10s for the other reps, nothing special but not bad considering the first rep. Good bit of mental training, teaching ourselves how to run on popped legs.

Running 2:59 [5] 0.48 km (6:13 / km)
shoes: Nike zoom fly 3

Couple of strides but cba and bumped into Mosson and Dashwood so had a nice chat instead.

Running 15:18 [2] 3.17 km (4:50 / km)
shoes: Saucon Triumph ISO 5 - women’s

Down.

Monday Mar 29, 2021 #

6 PM

Gym 10:00 [0]

p4p and side planks.

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