Training Log Archive: LexcIn the 7 days ending Nov 20, 2016:
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Sunday Nov 20, 2016 #
1 PM
Running 1:33:26 [3] 17.8 km (5:15 / km) +323m 4:49 / km
ahr:161 max:185 shoes: Nike Vomero 10
Struggle. Good chat though. Braids was nice.
Saturday Nov 19, 2016 #
1 PM
Running race 34:24 [5] 9.89 km (3:29 / km) +194m 3:10 / km
ahr:178 max:204 shoes: Brooks Mach 18
Scottish Unis cross country.... 3rd!!!!!!!!!!!
Really happy with how this went - finally got my pacing under control for once and didn't go off hard like I usually do. Stayed strong and in control slowly picking off runners and moving through and eventually found myself in 3rd still feeling good! Was very surprised by this - longest xc ever and with some pretty dodgy results so far in the season.
Seems like I was shifting at a reasonable pace.
Me and Sasha reversed roles from the short course;)
Liverpool XC next weekend followed by the east champs the week after - this might be the confidence boost I needed atm!!
Really happy with how this went - finally got my pacing under control for once and didn't go off hard like I usually do. Stayed strong and in control slowly picking off runners and moving through and eventually found myself in 3rd still feeling good! Was very surprised by this - longest xc ever and with some pretty dodgy results so far in the season.
Seems like I was shifting at a reasonable pace.
Me and Sasha reversed roles from the short course;)
Liverpool XC next weekend followed by the east champs the week after - this might be the confidence boost I needed atm!!
Running warm up/down 15:49 [2] 2.91 km (5:26 / km) +60m 4:56 / km
ahr:139 max:157 shoes: Nike Vomero 10
WU
Running 15:47 [3] 2.83 km (5:35 / km) +50m 5:07 / km
ahr:154 max:176 shoes: Nike Vomero 10
WD
Friday Nov 18, 2016 #
6 PM
Cycling 30:00 [1]
30min spin with Will and Klára - decent chat.
30min strech also.
Good.
30min strech also.
Good.
Thursday Nov 17, 2016 #
7 AM
Gym 1:00:00 [0]
Took things a little easy re race this weekend. I can never get enough sleep on these nights.
6 PM
Running 46:15 [3] 8.02 km (5:46 / km) +277m 4:55 / km
ahr:164 max:181
Cruisey with Euzie - got lost looking for FWTN so just went for standard seat n chill.
Wednesday Nov 16, 2016 #
5 PM
Running 1:00:03 [3] 12.21 km (4:55 / km) +304m 4:22 / km
ahr:163 max:188
Very enjoyable seat run solo in the dark. Headtorch less so made it quite exciting. Felt actually good which makes a change :)
Tuesday Nov 15, 2016 #
Running 47:50 [3] 11.72 km (4:05 / km) +67m 3:58 / km
ahr:135 max:195 shoes: Icebug Acceleritas4 RB9X
6x5min [1min] @3:30/km
Enjoyed this session. Went much better than last Tuesday.
Paces:
3:29/km
3:31/km
3:29/km
3:33/km
3:33/km
3:31/km
Really starting to struggle on the last half but no to bad regarding average pace. Apparently I upped the tempo on the last minute of the last rep but I reckon everyone else was just fading ;) #beef
Enjoyed this session. Went much better than last Tuesday.
Paces:
3:29/km
3:31/km
3:29/km
3:33/km
3:33/km
3:31/km
Really starting to struggle on the last half but no to bad regarding average pace. Apparently I upped the tempo on the last minute of the last rep but I reckon everyone else was just fading ;) #beef
Monday Nov 14, 2016 #
Gym 1:00:00 [0]
Nice gym sesh