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Training Log: JCallender

In the last 7 days:

activity

time

miles

Running

7:22:30

52.36

(8:27)

84.27

(5:15)

723

Strength & Conditioning

30:00

Total

7:52:30

52.36

84.27

723

averages - sleep:9.4

1:31

0:00

Tuesday Jan 21 #

6 AM

Running 1:10:00 [3] 8.75 mi (8:00 / mi)
slept:8.0 shoes: White Adidas Supernova Sequenc

Loop of Pollok Park followed by a loop of Pollok Golf Course. Speed variations along the way. Legs felt quite heavy throughout.

Left my Garmin in the office, so distance/time is an approximation.

Monday Jan 20 #

7 AM

Strength & Conditioning 30:00 [3]

3 sets:

Ball Wall Squats * 12
Runners Touch * 12
Push-Ups * 10
Swiss Ball Hamstring Curl * 12
Dead Bug Swiss Ball * 15
Single-Leg Glute Bridge * 12
Side-Plank Knee to Chest * 10 (Right side only.)
Swiss Quad-Ball Extension * 10
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

Legs stiff after yesterday, found the first set difficult.

12 PM

Running 1:01:00 [3] 7.5 mi (8:08 / mi)
slept:7.5 shoes: Hoka Clifton 5

Lunchtime trot along the Clyde with stride-outs on the Green. Legs not feeling too bad after yesterday.

First time running in the Hokas. Felt a bit weird for the first couple of miles but soon got used to them. A bit more of a bounce perhaps, or is that just my imagination.

Sunday Jan 19 #

1 PM

Running warm up/down 22:04 [3] 2.45 mi (9:00 / mi)
slept:9.0 shoes: Brooks N8 CX Spikes

2 PM

Running 31:38 [3] 5.43 mi (5:50 / mi)
slept:9.0 shoes: Brooks N8 CX Spikes

KILMARNOCK XC FESTIVAL

A low-key event in contrast to Stirling. Probably about 40 men in the field.

With nothing on the line my plan was to push slightly harder than I thought sensible to see how fitness is holding up. I sat off Niall's shoulder in 3rd place for 1 3/4 laps. He then got away from me and I slipped back to 7th. Wound it up a bit in the last 400m to try and catch the EKAC guy in front of me but I couldn't quite close the gap.

Although I was pushing hard I didn't feel like I was being reckless with the pace. I wasn't conscious of 'burning out' but I definitely slowed down. (Don't think I can blame this one on the mud as the course wasn't too bad.)

A good training run for the National - I've got a good idea of where I'm at fitness wise.

Splits - 5.26, 5.42, 5.55, 5.58, 6.09, 2.26

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Brooks N8 CX Spikes

Saturday Jan 18 #

12 PM

Running 1:30:00 [3] 7.14 mi (12:36 / mi) +723m 9:35 / mi
slept:7.0

Ben Dubh horseshoe with Sophie. Relaxed pace on a beautiful day.

Forgot to charge my watch before heading out so the distance/time is taken off the last time I did this route.

Friday Jan 17 #

7 AM

Running 1:21:20 [3] 11.5 mi (7:04 / mi)
slept:8.0 shoes: Nike Zoom Pegasus 31

Not sure if I'll get a chance to do a 80 min Moderate on Saturday so went for it this morning.

Two laps of Pollok and then in to town. Stopped to chat to the Beresfords out on their run on the final mile.

Felt good throughout.

Thursday Jan 16 #

7 AM

Running warm up/down 19:16 [3] 2.12 mi (9:05 / mi)
shoes: Nike Zoom Span 2

Running 26:41 [3] 2.56 mi (10:25 / mi)
slept:8.0 shoes: Nike Zoom Span 2

Hill Reps - 6*90s, 3.5 min rest.

Queens Park Hill - from the gate at Balvicar Drive to the junction just before the flag-pole.

A good session, felt good throughout, last rep was tough.

Running warm up/down 20:31 [3] 2.41 mi (8:31 / mi)

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