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Training Log Archive: Nobs

In the 7 days ending Sep 12, 2021:

activity # timemileskm+m
  Running 9 9:12:57 79.82(6:56) 128.45(4:18) 528
  Gym 2 1:30:00
  Total11 10:42:57 79.82 128.45 528
  [1-5]9 9:12:57

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MoTuWeThFrSaSu

Sunday Sep 12, 2021 #

7 AM

Running 1:41:56 [3] 25.83 km (3:57 / km) +91m 3:53 / km
shoes: NB 880v11 (red)

Standard SLR out and back along the trail. Fairly chill on the way out but then got moving coming back, averaging 3:46s for the second half. Felt a lot better than previous weeks. Last couple of miles were a bit grindy but nothing too dramatic.

Just shy of 80 miles for the week with 2 quality sessions and 2 long runs. Feeling dangerous.

*there is an illness circulating the team atm so praying every night.

Saturday Sep 11, 2021 #

9 AM

Running 1:03:15 [2] 13.47 km (4:42 / km) +72m 4:34 / km
shoes: NB 880v11 (red)

Recovery day with the boys. Taking it very chill, didn’t feel too wrecked tbh. 4x15s strides at the end.

Friday Sep 10, 2021 #

6 AM

Running 22:19 [2] 4.83 km (4:37 / km) +24m 4:31 / km
shoes: NB 880v11 (red)

Up.

Running 41:46 [4] 12.9 km (3:14 / km) +34m 3:12 / km
shoes: Nike zoom fly 3

8 mile tempo

Out on the trail. Group told to hit 5:15-5-20/mile for the whole thing, told could pick up a little if we wanted near the end. Group of 8 initially but soon split with 4 going along at 5:15s. I stuck back with Wenger, Aho and Danner. Just holding 5:20s (3:18/km). I wanted to get to 6miles feeling fresh. This went well, chatting with the boys the whole way, felt unreal. At 6 miles I was granted permission from the boys to put my foot down. Hit the last 2miles fairly hard and caught the front 4 just before the end. 9:49 for the last 2miles (3:03 pace). Quality tempo, felt really good.

Mile splits: 5:16, 5:16, 5:23, 5:24, 5:15, 5:16, 4:56, 4:53

Running 13:54 [2] 3.22 km (4:19 / km) +22m 4:10 / km
shoes: NB 880v11 (red)

Down.
3 PM

Running 14:23 [2] 3.47 km (4:09 / km) +3m 4:08 / km
shoes: NB 880v11 (red)

Little pre gym double. Bit fast as was late but legs didn’t feel too horrific. Would have gone further if my time management was better.
4 PM

Gym 45:00 [0]

Intense. Arms looking pretty big now.

Thursday Sep 9, 2021 #

6 AM

Running 1:05:29 [2] 13.75 km (4:46 / km) +47m 4:41 / km
shoes: NB 880v11 (red)

Easy with the boys and then 4x200 on the track in 31,27,28,28. Decent enough in the mileage shoes especially as first 150 was balls to the wall, with a dirty pop in the last 50.

Wednesday Sep 8, 2021 #

6 AM

Running 1:25:31 [2] 19.33 km (4:25 / km) +148m 4:16 / km
shoes: NB 880v11 (red)

Midweek LR out across the river to East Peoria. Nice route but basically all on road. Left quad for some reason began seizing up around halfway, nothing painful though. Felt reasonable considering yesterday’s heavy day.

Tuesday Sep 7, 2021 #

6 AM

Running 23:35 [2] 4.97 km (4:45 / km) +23m 4:38 / km
shoes: NB 880v11 (red)

Up.

Running 43:18 [4] 10.43 km (4:09 / km) +43m 4:04 / km
shoes: Adidas Boston 8

Grass session: 8x1200m (2’) 3:42 -> 3:34 av. 3:37.5

Out on Newman GC. Measured out 600m loop so distance was legit. Felt alright but not amazing, just a bit low energy and stomach was off. First rep was a 3:42 then the rest were 3:37 or faster (sub 3s) so fairly honest work. Got hotter throughout the session which was also grim. Despite this, sucked it up and stayed firmly with the group. George and Mike on a different level today, think they averaged low 3:30s, which is fairly filthy on an undulating grass loop. Still happy with where things are atm.

Running 7:09 [2] 1.3 km (5:30 / km)
shoes: Adidas Boston 8

4x200 post session. Just around 30/31, felt grim.

Running 17:32 [2] 3.5 km (5:01 / km)
shoes: NB 880v11 (red)

Down, will go for a cheeky düb later pre-gym.
3 PM

Running 23:52 [2] 5.0 km (4:46 / km) +3m 4:46 / km
shoes: NB 880v11 (red)

Little double, tired legs but just took it very chill. Warm out, very warm.
4 PM

Gym 45:00 [0]

Standard.

Monday Sep 6, 2021 #

11 AM

Running 28:58 [2] 6.45 km (4:29 / km) +18m 4:26 / km
shoes: NB 880v11 (red)

Later wake up as was out last night. Pretty fookin hot. Went on the grass round Bradley park, felt extremely meh.

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