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Training Log: Poo Boy

In the last 7 days:

activity # timemileskm+m
  Running (Terrain/Soft)4 5:43:29 44.26(7:46) 71.24(4:49) 885
  Running (Road)2 2:21:53 19.34(7:20) 31.13(4:33) 272
  Running1 1:16:44 10.01(7:40) 16.11(4:46) 200
  Drills1 8:36 0.61(14:07) 0.98(8:47) 3
  Total7 9:30:42 74.23(7:41) 119.46(4:47) 1359
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Monday Dec 5 #

7 AM

Running (Terrain/Soft) 1:00:00 [2] 8.0 mi (7:30 / mi)

Line of muscles between my first two toes and my heels under the arches are tight/hurting a bit on both feet (since Saturday, so probably due to spikes) so ran flat on the golf course this morning. Bloody freezing down there, thought I was going to lose my ears. Very nice red/orange pre-dawn glow though. Legs feeling alright considering.

Sunday Dec 4 #

9 AM

Running (Terrain/Soft) 2:17:45 [2] 26.36 km (5:14 / km) +600m 4:41 / km
shoes: Inov8 X-Talon 212 #3 (Black)

Good long run with Jonny exploring the Moorfoot ridge before dropping down to Gladhouse Reservoir. Perfectly clear day and brilliant views. The ridge was fairly rough going but had a gentle gradient with patches of really hard, grippy snow which were lovely to run on. Had a pretty comical wipeout on some ice with both legs in the air and my arse in the bog but enjoyed the route a lot. Tired legs by the end.

Saturday Dec 3 #

1 PM

Running (Terrain/Soft) 19:34 [1] 3.48 km (5:37 / km) +28m 5:24 / km
shoes: Nike Pegasus 32 (Grey)

Drills 8:36 [1] 0.98 km (8:47 / km) +3m 8:39 / km
shoes: Adidas Avanti (White)

Running (Terrain/Soft) race 30:11 [5] 9.44 km (3:12 / km) +124m 3:00 / km
shoes: Adidas Avanti (White)

East District XC Champs - 5th

Went out with the leading group of Kris, Mike C, Jamie C and unknown guy in white (turned out to be Callum McKenzie), feeling alright but not comfortable. After the first lap of three I didn't feel like I could maintain it so dropped off gradually and tried to find the right effort level myself. There was a decent bunch of Central guys and Will Mackay behind, who I really didn't want to be beaten by. I expected them to catch me at some point though so just focused on finding my rhythm and being ready to push on in the final part of the race. In the end they never caught me, so I ran the final 6km on my own. I dug in on the final hilly section and closed down the gap to 3rd and 4th a fair bit but not really within striking distance and I didn't feel that I had much acceleration in my legs to give anyway.

I didn't like being beaten by Jamie (that makes 2-2) but I'm pretty pleased with the run actually. It felt similar to Braids in that my aerobic level is decent so I ground out a relatively constant effort but wasn't able to surge much. Pace was a good deal higher (3.12 vs 3.24 /km) with only 25m less climb though so I think this is progress.

Really good packing from Murray, Tom, Scotia, Pat and Doug gave HBT 2nd team prize, only 2 points behind Central! Also most likely achieved my goal of getting into the East District team for Edinburgh in Jan. Pleased with that.

The km splits came up in nearly the same place each lap:
2.58, 3.21, 3.06
3.07, 3.27, 3.16
3.13, 3.23, 3.13

Running (Terrain/Soft) 27:29 [1] 4.87 km (5:39 / km) +77m 5:14 / km
shoes: Nike Pegasus 32 (Grey)

7 PM

Running (Road) 43:03 [3] 9.7 km (4:26 / km) +15m 4:24 / km
shoes: Nike Pegasus 32 (Grey)

Met Pat G for meadows laps. A bit pacey considering we were both quite tired, but Pat was keen.

Friday Dec 2 #

6 PM

Running (Terrain/Soft) 1:08:30 [2] 14.21 km (4:49 / km) +56m 4:44 / km
shoes: Asics Cumulus 17 (Green)

Chilled golf course loop with James, followed by a few strides on the meadows. 60 hours since my last run and my legs felt eerily light and flexible. What is this sorcery.

Thursday Dec 1 #

Note
(rest day)

Very pleasant. Had an hour of sports massage all over my legs and lower back last night, which I think will do me good.

Wednesday Nov 30 #

7 AM

Running 1:16:44 [2] 16.11 km (4:46 / km) +200m 4:29 / km
shoes: Asics Cumulus 17 (Green)

Braids with Jonny. Feeling ready for my rest day tomorrow.

Tuesday Nov 29 #

Note

Forgot that I had to be in work earlier today so no drills.
5 PM

Running (Road) 1:38:50 [2] 21.43 km (4:37 / km) +257m 4:21 / km
shoes: Nike Pegasus 32 (Grey)

Tour of Corstorphine Hill with Murray. Dead nice place. Suffering from DOMS a fair bit though, bit of a struggle home at the end.

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