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Training Log: ȷames

In the last 7 days:

activity # timemileskm+m
  Running6 7:21:24 60.89(7:15) 98.0(4:30) 260
  S&C2 31:00
  Total8 7:52:24 60.89 98.0 260
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Saturday Dec 5 #

11 AM

Running 1:35:05 [3] 19.1 km (4:59 / km) +60m 4:54 / km
shoes: Asics Gel-DS 22

Really good session somewhat out of nowhere after some slightly crap days. Nice group of 2*PC, Aidan, Luke, Hamilton, Louise and Nancy (split into sixes dw xo).

4miles T[9'] @3:30s
10 * 300m[1'] @49-51

Dead consistent and pretty fast on the 300s, which felt good, not so excited by the tempo but not bad either. Slightly odd feeling in the ankles, more like used muscles than pain, but one to watch.

Unexpectedly made up the mile too, which is nice!

Friday Dec 4 #

11 AM

Running 44:21 [3] 9.7 km (4:34 / km) +30m 4:30 / km
shoes: VJ Bold 8

Unnecessarily got the dobs out on dodgy intel from Luke that it was ferocious out. Actually just a bit of snow sludge but nothing to get excited about. Still, enough for sports centre to get themselves in a flap and close the track. Easily done when its only for the zero-profit students.

Bitter laps of JGreen instead of the planned session, rushed before a 1pm meeting - reps tomorrow instead. Gonna struggle to hit the mileage this week, just to add to the annoyance.

Thursday Dec 3 #

4 PM

Running 1:21:45 [3] 18.6 km (4:24 / km) +40m 4:21 / km
shoes: Brooks Ravenna 10

Anglesey Abbey with a wrong turn in the freezing cold, pitch dark and pissing rain. Headtorches-out-but-all-you-can-see-is-rain vibes. Aidan and Hamilton in tow, and moved from incredibly unpleasant to great fun when the mindset switched from 'training' to 'adventure'. Definitely the stupidest run of the year, but Sunday promises to take that crown.

Tuesday Dec 1 #

1 PM

Running intervals 47:30 [3] 11.2 km (4:14 / km) +20m 4:12 / km
shoes: VJ Bold 8

10T [90''] @3:24
5 * 2' [60''] @3:15-21

Bit grindy, not hitting the paces I'd like and getting slower not faster throughout the session. But much better today than yesterday. Happy to get it done.
5 PM

S&C 15:00 [5]

Found an absolutely horrific core session, just barely saved by the constant onslaught of adverts

Monday Nov 30 #

3 PM

Running 1:02:56 [3] 13.9 km (4:32 / km) +50m 4:27 / km
shoes: Brooks Ravenna 10

Grantchester with Luke.

Lol. Absolutely nothing in the tank. Actually I think I might have left the tank somewhere out on the towpath yesterday. Utterly destroyed, every muscle and then some making their presence known from km 1. Add in the ferocious wind, grip-defying mud and depressingly fading light, this run was distinctly suboptimal.

Sunday Nov 29 #

10 AM

Running long 1:49:47 [4] 25.5 km (4:18 / km) +60m 4:15 / km
shoes: Brooks Ravenna 10

Anglesey Abbey with Luke and Nancy, short Coldham's with Luke, big Coldham's with me, myself and I. Lovely misty scenery and some deer out towards Lode.
Nice big Sunday to start a nice big week.
12 PM

S&C 16:00 [3]

Lower legs and glutes

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