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Training Log: Poo Boy

In the last 7 days:

activity # timemileskm+m
  Running4 3:27:18 28.4(7:18) 45.7(4:32) 359
  Running (Road)4 3:10:12 26.14(7:17) 42.07(4:31) 282
  Running (Terrain/Soft)3 1:56:31 15.15(7:41) 24.38(4:47) 688
  Strength & Conditioning1 1:00:00
  Drills3 14:10 0.75(18:51) 1.21(11:42) 5
  Total8 9:48:11 70.44 113.36 1334
averages - weight:63.3kg
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Thursday Apr 27 #

Note
weight:62.6kg

Apparently, despite enjoying four cakes yesterday
5 PM

Running (Road) 1:17:56 [2] 16.88 km (4:37 / km) +70m 4:31 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Well, I thought it might be painful. Least pleasant run of 2017?

Wednesday Apr 26 #

12 PM

Running 46:09 [2] 9.64 km (4:47 / km) +125m 4:30 / km
shoes: Asics Cumulus 18

Easy at lunchtime. Didn't feel as bad as I expected.
6 PM

Running (Road) 12:59 [2] 2.35 km (5:31 / km) +69m 4:49 / km
shoes: Inov8 X-Talon 190

Drills 47 [1] 0.06 km (13:03 / km) +3m 10:14 / km
shoes: Inov8 X-Talon 190

Running (Terrain/Soft) race 33:43 [5] 6.49 km (5:12 / km) +583m 3:35 / km
shoes: Inov8 X-Talon 190

Beinn Dubh hill race - 1st, new CR

I put this race in the diary in October after running FRAs and really enjoying the climb. Weather was decent today and the views were incredible. The bogs were a fair bit drier too.

Legs not feeling all that great warming up so the plan was just follow whatever the others did and see what happens. Joe Symonds and Sam Alexander went off at a horrible pace for the first 5mins which I did not enjoy. Once it flattened off it was just Joe, me and Waldie, who slowly dropped off a bit. Once Sam was gone Joe was going much slower and I enjoyed this bit, feeling relaxed and trying not to trip over his heels or overtake. He did start dying a bit once we started the second climb proper so I half-heartedly pushed on a little for the rest of the climb, though I wasn't feeling brilliant.

I hit the summit with about a 20-30s lead and was kindly offered a jelly baby by the guy at the top. Had a very brief look at the view then started flying down the lovely soft descent. It was infinitely more enjoyable than last time I did it. Once I got to the flatter boggy bit I looked at my watch and realised I still had ages left to get inside the record (35.00) so decided to keep pushing to the finish.

Pleased with how good I felt aerobically after yesterday, and I think it's an alright time though probably could have pushed a bit harder up the hill (I actually ran slower than we did at FRA) and taken some more direct lines (I didn't know if we were supposed to follow the intermittent tapes or not).

Nice to get my name back on the record books somewhere though. This is my hill for now.

Up in 24.27, down in 9.15. Took one of Jonny's segments YES

Running 15:22 [1] 2.45 km (6:16 / km) +2m 6:15 / km
shoes: Inov8 X-Talon 190

Chronic shuffle along the shore with Waldie and Purkis. When I finished my legs felt OK but after 10mins of sitting down they were a lot lot worse.

Tuesday Apr 25 #

Note
weight:63.6kg

5 PM

Running (Terrain/Soft) 17:40 [2] 3.89 km (4:32 / km) +12m 4:28 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 9:59 [1] 0.89 km (11:13 / km) +1m 11:09 / km
shoes: Asics DSTrainer 20 (Mental)

Running (VO2 Intervals) 36:43 [5] 9.21 km (3:59 / km) +3m 3:59 / km
shoes: Asics DSTrainer 20 (Mental)

Joined at Meadowbank by Murray. Helped me out a lot as today I found this dead hard. Heavy legs and arms. Weirdly the wind was blowing down the opposite straight as well which was dead confusing.

3x 1600m [3min]
800m [1min]
600m [1min]
400m [30s]
200m [1min]
1km

4.46, 4.45, 4.46
2.21
1.44
66
32
2.57

Really suffering from the 800m onwards. Not mouth-watering. Whose idea was this session?

Running (Road) 17:15 [1] 3.22 km (5:21 / km) +44m 5:01 / km
shoes: Asics DSTrainer 20 (Mental)

Home with Murray and Tess via a new sneaky shortcut.

Monday Apr 24 #

Note
weight:63.6kg

5 PM

Strength & Conditioning 1:00:00 [1]

Up to 50kg on the squats, hectic.
6 PM

Running (Terrain/Soft) 1:05:08 [1] 14.0 km (4:39 / km) +94m 4:30 / km
shoes: Nike Pegasus 32 (L Black)

Nice and easy with Jonny and Murray.

Sunday Apr 23 #

8 AM

Running 1:49:04 [2] 24.4 km (4:28 / km) +229m 4:16 / km
shoes: Nike Pegasus 32 (L Black)

Very pleasant long run with Dave out to Bramcote, Wollaton Park and the Uni. Beautiful sunny day but not too hot. Legs feeling alright actually.

Saturday Apr 22 #

9 AM

Running (Road) 15:21 [2] 3.21 km (4:47 / km) +9m 4:43 / km
ahr:154 max:173 shoes: Asics DS Trainer 18 #4 Yellow

Drills 3:24 [1] 0.26 km (13:05 / km) +1m 12:57 / km
ahr:115 max:132 shoes: Asics DS Trainer 18 #4 Yellow

Running (Road) (Threshold) 34:27 [4] 9.37 km (3:41 / km) +2m 3:40 / km
ahr:161 max:171 shoes: Asics DS Trainer 18 #4 Yellow

Planned an 8 mile tempo on the meadows but my legs weren't happy with that today.

Cut it short after 25mins, had a break then did another mile before calling it a day. Not ideal but still got a reasonable amount of work done.

Needed to get it done early before heading down to Nottingham but I didn't sleep well again so that probably didn't help.

Running (Road) 32:14 [2] 7.04 km (4:35 / km) +88m 4:19 / km
ahr:139 max:153 shoes: Asics DS Trainer 18 #4 Yellow

Made up for lost miles by going sightseeing. Had a T past HB but unfortunately was too early to see any brown. Starting bonking and dying for food after that.

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