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Training Log Archive: The Skunk

In the 7 days ending Feb 2, 2019:

activity # timemileskm+m
  Running 11 6:57:20 61.7(6:46) 99.29(4:12) 541
  Strength and Conditioning3 2:00:00
  Total12 8:57:20 61.7 99.29 541
  [1-5]11 7:57:20
averages - weight:56kg

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SuMoTuWeThFrSa

Saturday Feb 2, 2019 #

12 PM

Running warm up/down 15:06 [2] 3.07 km (4:55 / km) +4m 4:53 / km
shoes: Nike Vomero 13

Running race 33:22 [5] 9.97 km (3:21 / km) +166m 3:05 / km
shoes: Nike Victory XC 3

BUCS XC - 28th

Was proper nervous before this and legs felt crappy on the warm up but that’s just fairly standard pre race. Not really sure what I wanted from the race going into it, on one hand I wanted to beat last year (35th), although, knew this would be tough ask.

Got out fairly uneventfully at the start, a few stumbles and a few shoves but all good. Passed Alex about 300m in after his shoe came partially off (RIP). Kept it fairly chill on the first lap trying not to get dragged into anything too disgusting but still kept the pace reasonably honest. Finished the first lap in 55th and knew I wasn’t as high up as I wanted to be, wasn’t worried though because I was confident people would start dropping back. Started to pick up the effort in the second lap and began to pass people. Came through the end of the second lap still feeling good and sniped a fair few guys, probably sitting in around 38th ish. Last lap was rough but ground it out and took a few more scalps. Felt class coming up the last two hills and got about 5 guys in the last minute.
Good shift

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Vomero 13

Friday Feb 1, 2019 #

5 PM

Running 10:17 [3] 2.08 km (4:56 / km) +29m 4:37 / km
shoes: Nike Vomero 13

Shake out 1
9 PM

Running 9:39 [3] 2.12 km (4:34 / km) +18m 4:22 / km
shoes: Nike Vomero 13

Shake out 2

Thursday Jan 31, 2019 #

5 PM

Running 23:55 [3] 5.49 km (4:21 / km) +26m 4:15 / km
ahr:132 max:144 shoes: Nike Vomero 13

Easy 30 with Oskar and Gregor.

Running 10:03 [3] 1.21 km (8:17 / km) +30m 7:22 / km
ahr:122 max:145 shoes: Nike Vomero 13

Hill strides

Running 6:08 [3] 1.39 km (4:25 / km) +9m 4:17 / km
ahr:135 max:148 shoes: Nike Vomero 13

Wednesday Jan 30, 2019 #

6 AM

Running 21:59 [3] 5.07 km (4:20 / km)
shoes: Nike Vomero 13

Easy pre gym, really bloody cold.

Strength and Conditioning 1:00:00 [1]
weight:56kg

Lowest weight in a long time, yeet
8 AM

Running 4:25 [3] 1.01 km (4:21 / km) +16m 4:03 / km
shoes: Nike Vomero 13

Home
4 PM

Running 22:19 [3] 5.16 km (4:20 / km) +11m 4:17 / km
ahr:133 max:145 shoes: Nike Vomero 13

Easy dub

Tuesday Jan 29, 2019 #

6 PM

Running warm up/down 14:59 [2] 3.41 km (4:23 / km)
ahr:129 max:144 shoes: Nike Vomero 13

Cold, very cold.

Running intervals 44:29 [4] 12.19 km (3:39 / km)
shoes: Nike Peg Turbo

2 x (8 min [2 min], 4 min [2 min], 2 min [7:30 min])
Another good session in the bag. Didn't feel too good to begin with but warmed into it well. I think the last 2 min pace is wrong, was probably around 2:53ish.
+ got a nice meadows segment, woof!

Running 8:38 [3] 1.59 km (5:26 / km)
shoes: Nike Peg Turbo

4 x 30s strides

Running warm up/down 15:53 [2] 3.2 km (4:58 / km) +12m 4:52 / km
shoes: Nike Vomero 13

+ exam results back today and they went well, it’s been a good day

Monday Jan 28, 2019 #

6 AM

Running 41:53 [3] 9.65 km (4:20 / km) +63m 4:12 / km
ahr:139 max:155 shoes: Nike Vomero 13

Easy Monday morning Meadows with Jack. 4 smaller weeks now because of BUCS, Armagh and Nationals. About 90k, 100k, 85k and 80k.
6 PM

Running 20:55 [3] 4.86 km (4:18 / km) +14m 4:15 / km
ahr:132 max:152 shoes: Nike Vomero 13

Easy featuring Tim and Tam. Lovely evening

Strength and Conditioning 30:00 [0]

Sunday Jan 27, 2019 #

8 AM

Running 1:33:20 [3] 23.82 km (3:55 / km) +145m 3:48 / km
shoes: Nike Vomero 13

HPSR 10 mile loop from home. Good fun and felt fairly ok.
5 PM

Strength and Conditioning 30:00 [0]

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