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Training Log Archive: gingercake

In the 7 days ending Oct 22:

activity # timemileskm+m
  Running8 7:47:07 51.65(9:03) 83.13(5:37) 469
  Cross Country1 25:48 4.2(6:09) 6.76(3:49)
  Core Work1 20:00 3.0(6:40) 4.83(4:09)
  Total10 8:32:55 58.86(8:43) 94.72(5:25) 469
averages - sleep:8

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Saturday Oct 22 #

7 AM

Running 55:36 [1] 10.57 km (5:16 / km) +77m 5:05 / km

Easy run, absolutely freezing though so hands sore from the cold but generally all ok.

Friday Oct 21 #

10 AM

Running 1:30:00 [3] 13.0 km (6:55 / km)

Grass session of 15 x 1min 5k tempo pace, then 1min moderate recovery. 20min warm up fine. Session was tough and ran it tough, really made myself work hard and suffer today. Field was hilly, muddy and boggy I underfoot so extra hard work but good preparation for xc. Ran with friend but surprised by how much distance I could gain even in 1min. Also finding that I'm running we on grass this year. Found the change in pace quite easy to manage and that I had it in me throughout to respond to the change in pace. Moderate pace was hard to keep up as legs a bit tired but kept to strict plan of pace
12 PM

Core Work 20:00 [2] 3.0 mi (6:40 / mi)

Core work. Good session, usual exercises.

Thursday Oct 20 #

6 AM

Running 50:27 [2] 9.71 km (5:12 / km)

Moderate run to train station, all ok, but very early start so a bit tired. Run was mixture of road, trail and grass.
7 PM

Running 30:00 [3] 4.64 km (6:28 / km)

Long day in work, can't complain as usually very flexible/not long days but very late running home in da and I was knackered so only ran 30mins.

Wednesday Oct 19 #

9 AM

Running 1:10:00 [3] 10.0 km (7:00 / km)

Hill session. Ran much better today, feel like my legs are recovering a lot better and keep working hard up the hill, while the last few weeks I've struggled from 40-60seconds. Ran 6x30sec and then 6x60 sec with a 4k warm up and 4k warm down. Pleased with today's session, knackered after though.

Tuesday Oct 18 #

5 PM

Running 1:10:09 [2] 14.46 km (4:51 / km) +196m 4:33 / km

Moderate run in pouring rain, wind and very cold, but ran alright. Undulating road loop. It had been raining all day and the trails were very muddy so kept to the roads. Ran quite well, legs a little tired and first few k's I was pretty cold.
4 x strideouts and then 2 sets of technical exercises. Really good, although at the end of each my legs were quite fatigued but managed to hold form for most of each exercise.

Monday Oct 17 #

11 AM

Running 1:00:18 [2] 12.75 km (4:44 / km) +196m 4:24 / km

Moderate run around trails at home. Felt good, legs a little sore and tired but generally ran well and felt nice and smooth when running. Some of the terrain was quite rocky and uphill so splits a little slower than 4.30km pace but intensity felt the same. Finished with 4 x strideouts, legs just a little bit sore.
7 PM

Running 40:37 [1] 8.0 km (5:05 / km)

Watch didn't measure distance right so I'm guessing at 8k, it felt about that pace. I was late getting back from driving home so a run on the roads around Mow Cop, just ran really easy though.

Sunday Oct 16 #

1 PM

Cross Country race 25:48 [4] 6.76 km (3:49 / km)

Gwent league cross country, 1st! A bit of shock by how well I ran, just felt great all the way round and really went for it today, worked hard from the gun and leading a small chasing pack before chasing down the leader to run away from the rest of the field. Felt nice and smooth when running seemed to have good leg speed with average k pace on pretty muddy terrain of just over 3.45 pace. Good start to the season.

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