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Training Log Archive: JustinMartin

In the 7 days ending Sep 28:

activity # timemileskm+m
  Easy Run5 5:01:05 38.99(7:43) 62.75(4:48) 378
  Specific Endurance1 2:15:11 20.11(6:43) 32.36(4:11) 153
  Tempo Run1 25:35 4.0(6:24) 6.44(3:58) 53
  Cool down1 17:55 2.25(7:58) 3.62(4:57) 41
  Warm up1 15:45 2.0(7:52) 3.22(4:54) 38
  Total9 8:15:31 67.35(7:21) 108.39(4:34) 663
averages - sleep:6.4

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Saturday Sep 28 #

1 PM

Easy Run 1:13:14 [3] 9.21 mi (7:57 / mi) +32m 7:52 / mi
slept:7.0

Running on grass, mainly flat firm football pitches. Includes diagonals. Took 20 mins or so to feel like I was moving well, but felt good afterwards. Mindset and fitness definitely improved, focused throughout. Might even try some xc in the winter!!

Friday Sep 27 #

5 PM

Easy Run 1:00:04 [2] 7.1 mi (8:28 / mi) +168m 7:53 / mi
slept:7.0

Easy running on mix of path and hilly trail. Roasting warm!! Kept pace easy/relaxed, then added some strides in last 15 mins. Time flew by, which is always a good sign for me.

Thursday Sep 26 #

6 PM

Warm up 15:45 [1] 2.0 mi (7:52 / mi) +38m 7:26 / mi
slept:6.5

Loop before club session
7 PM

Tempo Run 25:35 [4] 4.0 mi (6:24 / mi) +53m 6:09 / mi

2x 2 mile reps ran at tempo pace (whilst others pushed harder). Undulating route, felt poor on the short steep hills but definitely improved over the rest of the route. Consistent effort and felt like tempo.
8 PM

Cool down 17:55 [2] 2.25 mi (7:58 / mi) +41m 7:32 / mi

Long loop back to car after club run.

Wednesday Sep 25 #

8 PM

Easy Run 56:01 [2] 7.98 mi (7:01 / mi) +55m 6:52 / mi
slept:6.0

Easy run from home, Long loop of town, incorporating strides in last third. Most strides on flatter parts of the route. Bit tired tonight. Up early, busy day then took adam to football, though it’s nice to get out...and finished.

Tuesday Sep 24 #

7 PM

Easy Run 1:04:25 [3] 8.65 mi (7:27 / mi) +58m 7:18 / mi
slept:6.5

Easy-moderate running myself, then joined in with club for some efforts (I did a few reps and lower pace with them). Then jog back. Legs felt sharp enough. Good to have company for part of it. Stomach wasn’t great tonight, just felt a bit off. Had stew at lunch time, haven’t had it in ages. Maybe a bit heavy before running.

Monday Sep 23 #

7 PM

Easy Run 47:21 [2] 6.05 mi (7:50 / mi) +65m 7:34 / mi
slept:6.0

Easy running in town centre area. Flat road route. Legs are fine from yesterday, no real issues at all. Run done!!
9 PM

Note

S&C

Sunday Sep 22 #

4 PM

Specific Endurance 2:15:11 [3] 20.11 mi (6:43 / mi) +153m 6:34 / mi
slept:5.5

Long run after Adams football. Started gradually with a 7 min first mile then faster. By 2 miles I was up to speed. Felt positive and confident going into this. Weather was poor but I liked that. Lots of rain, bit of a breeze. 2 if the miles were a bit slower because of Hill sections, but effort felt the same. Last mile I relaxed a little. 15-19 was tough on the quads more than anything else, legs maybe a bit tired at this stage, with the training in them. Nutrition worked, about every 5.5-6k I has a gel and a 250 ml bottle of water. Splits -
7.01
6.43
6.30
6.40
6.31
6.36
6.30
8.01 (all uphill)
7.09 (included short Hill)
6.25 (gradually downhill)
6.44
6.44
6.45
6.46
7.12 gradually uphill
6.45
6.36
6.32
6.29
7.15

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