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Training Log Archive: ȷames

In the 30 days ending Nov 30, 2023:

activity # timemileskm+mload
  Running (road)16 14:37:18 118.15(7:25) 190.15(4:37) 458249.0
  Running (off-road)13 12:19:08 94.09(7:51) 151.43(4:53) 446210.9
  S&C8 7:30:00157.5
  Cross trainer5 3:13:178.7
  Stretching/Physio/Plyo3 1:10:005.3
  Total42 38:49:43 212.25 341.58 904631.3
  [1-5]40 33:48:12

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Thursday Nov 30, 2023 #

10 AM

Running (road) 1:02:33 intensity: (34 @0) + (20 @1) + (11:33 @2) + (49:48 @3) + (18 @4) 13.66 km (4:35 / km) +27m 4:32 / km
ahr:162 max:176 shoes: NB 860 V12 Nov23 (heavies)

Lode lite.

Absolutely frigid. Foggy too - couldn't see more than a few metres across Stourbridge Common. This was good because it meant I could wear my best phone-carrying jacket without overheating and thereby listen to trih. Considered a pickup on the towpath but was frankly still too tired for that to be appealing. Did some A-tier sleeping last night though so should be in business by tomorrow.

Did my Spotify wrapped when I got home. I'm not as wet as Pete.
C • Spotify 4

Wednesday Nov 29, 2023 #

7 PM

Running (off-road) 39:37 intensity: (6 @0) + (25 @1) + (17:43 @2) + (20:33 @3) + (50 @4) 8.44 km (4:41 / km) +7m 4:40 / km
ahr:158 max:181 shoes: NB 860 V12 Nov23 (heavies)

Dark, slow, knackered. Glad to do it. Must do some sleeping soon.

Tuesday Nov 28, 2023 #

2 PM

Running (road) 18:40 intensity: (2:54 @0) + (1:30 @1) + (2:56 @2) + (11:20 @3) 3.52 km (5:18 / km) +10m 5:14 / km
ahr:153 max:170 shoes: NB 860 V12 Nov23 (heavies)

WUP

Running (off-road) 48:52 intensity: (1:09 @0) + (2:01 @1) + (20:14 @2) + (4:07 @3) + (7:02 @4) + (14:19 @5) 11.15 km (4:23 / km) +22m 4:21 / km
ahr:166 max:194 shoes: NB 860 V12 Nov23 (heavies)

Quiet Tuesday after varsity. Just took heavies and kept the pace down with floated recoveries to bulk out the women's blues taper session.
5'[2'30"] @3:27
4'[2'] @3:23
3'[90"] @3:26
2'[1'] @3:14
1' @3:26(seems wrong)

Floats hard to say because of watch problems but likely no faster than 4:15. 3 strides at the end for fun. Exhausted today so happy enough with this.

Monday Nov 27, 2023 #

2 PM

S&C 1:00:00 [3]

Gym

Sunday Nov 26, 2023 #

Note

Pretty well-executed taper week. Shame the race at the end of it didn't go better, but equally I think I'd be very happy if some unrelated uncontrollables had gone our way (i.e. Oxford being worse). The team result shouldn't affect my evaluation of my training.

The idea now is to extend this good training block for another three weeks of volume but lower intensity sessions before a down week after Spain. Not sure how doable that will be with lots of travel coming up, but we'll try.
12 PM

Running (off-road) 27:02 intensity: (8:53 @0) + (14:54 @1) + (3:15 @2) 4.44 km (6:05 / km) +19m 5:58 / km
ahr:135 max:155 shoes: NB 860 V12 (heavies)

WUP

Running (off-road) 35:25 intensity: (2:57 @0) + (3:21 @1) + (6 @2) + (3 @3) + (4 @4) + (28:54 @5) 10.12 km (3:30 / km) +33m 3:27 / km
ahr:182 max:203 shoes: Brooks Mach 19 (spikes)

Varsity IIIs - 10th (5th Cam)

I love this race so much. Unbelievable atmosphere and makes a proper race for folks who don't often get one. Went out hard and then everyone just slammed on the brakes for the twisty downhill - didn't really want to lead it through the first lap but given no-one else was going to felt I might as well. Quick mental calculation in the woods was that a slower race might suit us so I tried to shut it down, but retrospectively think that was incorrect analysis and also implemented over too short of a period to make a difference.

Lots of bodies came past to start the second lap and I didn't hang on to the group I probably needed to, but also think they were just better than me so it might have been a worse day if I had. Ended up gapped by an Oxford shirt that Crout informed me I "probably had to beat, to be honest". So got back on him pronto. Lap and a half of exchanging blows (only occasionally with arms) with this dude. Very similar to cuppers in that I got a bit worried at the top of the final hill and the very start of the finish straight but ultimately reached for kick once again and sent him out the back door hard.

Thought we might have won it when I crossed the line given the support was extremely enthusiastic, but I think that was more because of how close my sprint was with 100 to go. Lost by 8, which is small enough to not feel utterly dreadful but big enough to know it's not really any individual's fault.

Disappointed not to put something better down relative to cuppers time, where I had very little taper to speak of. Thought I probably had been hiding some fitness but only a very small amount of evidence for that.

Gutted to lose the team race on what may well be my last hit out on this race. Time to start thinking about maps again.
C • Exchanging blows 2

Running (off-road) 31:51 intensity: (21:15 @0) + (4:18 @1) + (5:35 @2) + (43 @3) 3.07 km (10:22 / km) +22m 10:01 / km
ahr:125 max:163 shoes: NB 860 V12 (heavies)

CD
C • it's a miracle 4

Saturday Nov 25, 2023 #

2 PM

Running (off-road) 35:51 intensity: (5:21 @0) + (5:34 @1) + (15:15 @2) + (6:33 @3) + (3:08 @4) 7.01 km (5:07 / km) +16m 5:04 / km
ahr:149 max:183 shoes: NB 860 V12 (heavies)

Shake and strides. Felt good.
I'm not saying I'm getting excited but...

Friday Nov 24, 2023 #

Note
(rest day)

Taper

Thursday Nov 23, 2023 #

10 AM

S&C 1:00:00 [3]

Strongth
6 PM

Running (road) 1:02:25 intensity: (1:03 @0) + (3:57 @1) + (48:23 @2) + (8:56 @3) + (6 @4) 12.95 km (4:49 / km) +23m 4:47 / km
ahr:152 max:174 shoes: NB 860 V12 Nov23 (heavies)

Easy and strides

Wednesday Nov 22, 2023 #

9 AM

Running (off-road) 28:13 intensity: (1:02 @0) + (3:42 @1) + (23:24 @2) + (5 @3) 5.74 km (4:55 / km) +6m 4:53 / km
ahr:147 max:160 shoes: NB 860 V12 Nov23 (heavies)

Pressed for time today so this will likely have to do. Bit rusty out the door, then felt good, then suddenly legs didn't feel very good at all. Not in a specific way but just both legs got a bit emotional below the knee. Probably pushed a bit too hard in spikes yday, plenty of taper time left though.

Tuesday Nov 21, 2023 #

2 PM

Running (off-road) 1:08:37 intensity: (22:02 @0) + (16:10 @1) + (27:11 @2) + (3:14 @3) 12.26 km (5:36 / km) +34m 5:31 / km
ahr:137 max:169 shoes: NB 860 V12 Nov23 (heavies)

Churchill taper session

3 lap tempo [3'] ks@3:24/26/19
3*1 lap [90"] @3:08/10/12

Planned for a good threshold effort for the tempo and then run the single laps hard. In the end ran the start of the tempo a bit harder than that but felt good so turned up the pace for the last lap. Changing into spikes for the laps felt quality. Hopefully that's evidence of sublime timing on the fitness peak rather than just getting carried away on a random Tuesday afternoon when everyone else is running a bit easier.
C • Ten years of hurt 7

Monday Nov 20, 2023 #

Stretching/Physio/Plyo 15:00 [0]

4 PM

Running (off-road) 48:39 intensity: (40 @0) + (1:13 @1) + (45:00 @2) + (1:46 @3) 9.45 km (5:09 / km) +44m 5:02 / km
ahr:151 max:169 shoes: NB 860 V12 Nov23 (heavies)

Few churchy laps. Back over 100k rolling but that will come down with the rest of the varsity taper. Calves and glutes a bit whacked from gym/LR but generally body seems to be coping with increased load fairly well.

Sunday Nov 19, 2023 #

10 AM

Running (road) 1:53:46 intensity: (42 @0) + (6:30 @1) + (1:10:06 @2) + (36:17 @3) + (11 @4) 23.83 km (4:46 / km) +115m 4:40 / km
ahr:156 max:174 shoes: NB 860 V12 Nov23 (heavies)

Comberton is far.
Further when you're half asleep.
Now my legs hurt bad.
6 PM

S&C 1:00:00 [3]

Didn't have a whole load of enthusiasm for this so ended up leaving the house pretty late. Fine once I got going though

Saturday Nov 18, 2023 #

Note

Good week. Dealt with last weekend's soreness well. Be patient.
10 AM

Running (road) 1:11:44 intensity: (2:14 @0) + (5:21 @1) + (16:39 @2) + (4:12 @3) + (17:22 @4) + (25:56 @5) 17.57 km (4:05 / km) +11m 4:04 / km
ahr:170 max:191 shoes: Adidas Adizero (flats)

3 mile 2 mile 1 mile off half-mile float, then 2*1'[1']

3M @3:30
F @4:03
2M @3:38
F @4:01
M @3:34
1s @3:00/05

Couple of weeks ago I thought I was in about as good shape as I've ever been this time of year, but now not so sure. Not a session that gives you ego numbers to be fair, but still.

Running (road) 9:03 intensity: (16 @0) + (3:50 @1) + (4:51 @2) + (6 @3) 1.76 km (5:09 / km) +6m 5:04 / km
ahr:145 max:159 shoes: NB 860 V12 Nov23 (heavies)

CD

Friday Nov 17, 2023 #

10 AM

Cross trainer 44:50 intensity: (29:50 @0) + (14:56 @1) + (4 @2)
ahr:127 max:145

Hard work to get out of zone 0 but we got there in the end. Hard to imagine that HR120 is as useful as lying in bed, which is what my TRIMP implies, but equally having it at this level is a good motivator to push a wee bit on the elliptical
7 PM

Running (road) 37:01 intensity: (53 @0) + (19:08 @1) + (12:57 @2) + (3:35 @3) + (28 @4) 7.38 km (5:01 / km) +11m 4:59 / km
ahr:146 max:182 shoes: NB 860 V12 Nov23 (heavies)

Easy, feeling less than incredible

Thursday Nov 16, 2023 #

9 AM

Running (road) 22:47 intensity: (40 @0) + (5 @1) + (10:29 @2) + (11:33 @3) 5.23 km (4:21 / km) +7m 4:20 / km
ahr:156 max:169 shoes: NB 860 V12 Nov23 (heavies)

Morning double. Pleased to report all legs in at least 90% working order
10 AM

S&C 1:00:00 [3]

New set with some cool exercises and also some very embarrassing ones. Maia got a front row seat to watch me not really be able to hop. Strong stuff.
7 PM

Running (road) 44:01 intensity: (31 @0) + (46 @1) + (23:04 @2) + (19:31 @3) + (9 @4) 10.13 km (4:21 / km) +27m 4:17 / km
ahr:157 max:172 shoes: NB 860 V12 Nov23 (heavies)

The grind very simply does not stop

Wednesday Nov 15, 2023 #

2 PM

Running (off-road) 12:44 intensity: (2:06 @0) + (4:19 @1) + (6:19 @2) 2.37 km (5:23 / km) +4m 5:20 / km
ahr:141 max:158 shoes: NB 860 V12 (heavies)

WUP, short this week because of boring meeting reasons

Running (off-road) 33:18 intensity: (20 @0) + (1:32 @1) + (4:36 @2) + (6:51 @3) + (14:37 @4) + (5:22 @5) 8.38 km (3:58 / km) +7m 3:57 / km
ahr:171 max:186 shoes: Adidas Adizero (flats)

4*3'[1']2'[2'F]

Still some fragility but now along the whole leg not just the calf so good feedback that stretching is working. Took it easy and short just in case, but no feeling that it's exacerbatable, just quite uncomfortable.

All reps @3:19-23, very happy with consistency. 'Floats' we're just to complete a lap so a bit of a non-event @4:47-57. 90 might have worked quite well but never mind

Felt very cruisey, plenty left in the tank.

Running (off-road) 11:47 intensity: (23 @0) + (2:06 @1) + (9:18 @2) 2.32 km (5:05 / km) +14m 4:57 / km
ahr:147 max:157 shoes: NB 860 V12 (heavies)

CD, also short for boring meeting reasons. 1000th k for the old heavies

Tuesday Nov 14, 2023 #

Stretching/Physio/Plyo 40:00 [0]

Various calf loosening through the day
11 AM

Running (road) 25:01 intensity: (1:07 @0) + (4:08 @1) + (12:22 @2) + (7:24 @3) 5.05 km (4:57 / km) +6m 4:55 / km
ahr:151 max:166 shoes: NB 860 V12 Nov23 (heavies)

Easy 5. Calf is weird, feels kinda hollow rather than sore. Need to look back through the archives for when I've had this before bc it's definitely not the first time
7 PM

Running (road) 45:18 intensity: (1:13 @0) + (3:07 @1) + (21:19 @2) + (19:39 @3) 9.88 km (4:35 / km) +18m 4:33 / km
ahr:156 max:168 shoes: NB 860 V12 Nov23 (heavies)

Easy 10

Calf 70% better after a bit more rest and lots of stretching. Should be fine to session tomorrow but might be a heavies job

Monday Nov 13, 2023 #

8 AM

Cross trainer 35:00 intensity: (34:48 @0) + (12 @1)
ahr:118 max:135

HR doing absolutely nothing this morning. Good to get it done though. Calf better than last night, worse than yday morning. No run today
6 PM

Cross trainer 30:00 [1]
ahr:130 max:155

Le sad double. Made more bearable by Dempsey-snooping as he faffed his way round the gym.

Machine-based HR data so somewhat doubtworthy but did put in some effort compared to this morning.
7 PM

S&C 30:00 [3]

Gym abso heaving and dodgy calf made a full session impossible, but got through some squat-adjacent activities and some core.

Sunday Nov 12, 2023 #

2 PM

Running (off-road) 19:53 intensity: (5:13 @0) + (8:08 @1) + (6:32 @2) 3.76 km (5:18 / km) +27m 5:07 / km
ahr:139 max:157 shoes: NB 860 V12 Nov23 (heavies)

WUP

Slow to get in the zone

Running (off-road) 35:39 intensity: (23 @0) + (1:23 @1) + (1:21 @2) + (6 @3) + (8 @4) + (32:18 @5) 10.21 km (3:29 / km) +38m 3:26 / km
ahr:186 max:201 shoes: Brooks Mach 19 (spikes)

Thirds: made
Embarrassment: avoided
Sprint: finished

Probably the most fun cross race I've ever been involved in. Pack of us that obviously knew the stakes formed very early on and just went blow for blow for four laps. Boys hanging on to the bitter end, dregs falling back into the mix off the blues/twos pack, elbows all over the place (mostly mine). Thought all was lost when George and Paddy came past with 1500 cos I doubted I could kick them, but turns out we've switched to the timeline where I inexplicably have a kick. All came down to a savage 3:49 final 1200 which I absolutely did not think I had the minerals for. Love it.
C • Mega 3

Running (off-road) 19:11 intensity: (1:37 @0) + (8:34 @1) + (9:00 @2) 3.46 km (5:33 / km) +19m 5:24 / km
ahr:143 max:154 shoes: NB 860 V12 Nov23 (heavies)

After 35 mins of people trying to break me Joe and Jeremy were the ones to do it by dropping an outrageous 9 minute mile CD. Walked it in.

NB: mild calf pingage, probably just too much spike-wearing but we'll take tomorrow easy easy

Saturday Nov 11, 2023 #

Note

Today's exploits aside, a pretty bankable week. Feeling strong, seem to have survived last week's accidental mileage spike, and there's now a more intentional plan going forwards. More of that pls
12 PM

Running (off-road) 1:01:30 intensity: (24:38 @0) + (10:04 @1) + (18:51 @2) + (7:57 @3) 9.8 km (6:17 / km) +14m 6:14 / km
ahr:136 max:171 shoes: NB 860 V12 Nov23 (heavies)

Fans of good, sensible and seasonal training - avert your eyes

Cuppers tomorrow, which is selections for varsity where I'm looking marginal for thirds. However, the very big and serious competition that is freshers varsity was today, and through what can only be described as elite shithousery, I'm still eligible. Dempsey stuck me in for the 8.

Initially instructions were "jog round try not to get beaten by your 2:24 PB 18yo teammate", but he dropped out ill last minute so Demps found a 1:57 man stuck in between the sofa cushions. Suddenly it was all a bit less funny but way too late to bail.

So an absolutely cursed shake and stride, where stride is the most competitive 800 I have ever/likely will ever run. 2:12(?) for a nice November track PB. Ignoring some slightly tight calves, the perfect(ish) preparation for tomorrow.

The remaining 9.6k mostly on Emma fields and the gravel track round the track track.
C • 1*1k 4

Friday Nov 10, 2023 #

3 PM

Running (off-road) 1:08:06 intensity: (1:09 @0) + (5:44 @1) + (58:34 @2) + (2:39 @3) 14.87 km (4:35 / km) +14m 4:33 / km
ahr:151 max:160 shoes: NB 860 V12 (heavies)

Felt decent today, maybe ran this a bit harder than I set out to but not the end of the world. Solo with TRiP x Carney, the spicy political macroeconomics crossover we've all been waiting for.

Thursday Nov 9, 2023 #

10 AM

S&C 1:00:00 [3]

Gym. Lower legs good, upper body weak, what's new?
5 PM

Cross trainer 43:27 intensity: (22:31 @0) + (20:49 @1) + (7 @2)
ahr:130 max:146

Why are some 40minuteses so much shorter than others?
C • warps 1

Wednesday Nov 8, 2023 #

6 PM

Running (road) 47:05 intensity: (46 @0) + (1:47 @1) + (27:33 @2) + (16:59 @3) 10.28 km (4:35 / km) +17m 4:33 / km
ahr:155 max:171 shoes: NB 860 V12 (heavies)

Miles all felt a bit expensive today until suddenly they didn't right at the end. Weird.

Tuesday Nov 7, 2023 #

2 PM

Running (road) 20:48 intensity: (3:56 @0) + (1:34 @1) + (12:19 @2) + (2:51 @3) + (8 @4) 3.83 km (5:26 / km) +74m 4:57 / km
ahr:145 max:172 shoes: NB 860 V12 (heavies)

WUP with Niamh

Running (off-road) 48:45 intensity: (4:56 @0) + (2:23 @1) + (4:18 @2) + (3:04 @3) + (6:35 @4) + (27:29 @5) 11.13 km (4:23 / km) +86m 4:13 / km
ahr:174 max:194 shoes: Brooks Mach 19 (spikes)

Better today but not great

3 *60" [60"] @3:12/11/03
3k [3'] @3:21/30/29 (left k splits on)
2* 60" [60"] @2:57/3:07
2k [3'] @3:17/27
60" [60"] @3:06
1k [3'] @3:08
2k @3:18/21

Felt quite large today on paper although actually no more volume than other recent sessions. Weird one mentally in that I felt conservative on most reps for fear of what was still to be done, but then actually positive split everything, occasionally in a pretty ugly way. Still a much better run session than Saturday, switching to spikes after the 3k helped a lot.

Feel like this is my best autumn of training but could actually be a challenge to make 3rds yikes

Running (off-road) 16:15 intensity: (2:10 @0) + (8:19 @1) + (5:46 @2) 2.93 km (5:33 / km) +9m 5:28 / km
ahr:140 max:150

CD with Niamh

Monday Nov 6, 2023 #

8 AM

Cross trainer 40:00 intensity: (21:39 @0) + (13:34 @1) + (4:47 @2)
ahr:128 max:152

Not the most fun 40 minutes of my life
C • You 3
3 PM

Running (off-road) 47:53 intensity: (54 @0) + (43 @1) + (5:55 @2) + (38:23 @3) + (1:58 @4) 10.53 km (4:33 / km) +13m 4:31 / km
ahr:161 max:181 shoes: NB 860 V12 (heavies)

Baitsbite. Should've been with Phil but timings all went wrong so ended up solo. Kept myself entertained on the way out by trying to run 180spm. It's basically impossible at steady pace. Maybe something to work on, maybe something to ignore. Reverted to running normally to get home. Lovely afternoon.

Sunday Nov 5, 2023 #

10 AM

Running (road) 1:31:29 intensity: (1:21 @0) + (1:25 @1) + (24:09 @2) + (57:15 @3) + (7:19 @4) 20.32 km (4:30 / km) +38m 4:28 / km
ahr:162 max:181 shoes: NB 860 V12 (heavies)

Just a nice honest 20 in 90 this week. Had planned to go a bit harder but no company so settled with the group. Probably the sensible option to just stay strong to the end. Higher HR than the 20 in 90 a month or two ago but we don't read anything into that
C • Higher HR 2

S&C 1:00:00 [3]

Strength, and occasionally conditioning

Saturday Nov 4, 2023 #

Note

Mixed feelings from this week. Nice to up the volume and get back in the gym, with positive feedback on shape on Tuesday and Thursday, but Saturday's session (and races elsewhere) so revealing in terms of how much faster other people seem to get fit than me, and often off less volume. Am I missing something, overrating my training, or just being jealous? Whatever the combination of those, absent the appearance of a miracle fix, the only solution is to trust the process and stick at it for more weeks.
10 AM

Running (road) 1:03:00 intensity: (2:38 @0) + (7:05 @1) + (5:42 @2) + (8:42 @3) + (17:18 @4) + (21:35 @5) 14.32 km (4:24 / km)
ahr:174 max:189 shoes: NB 860 V12 (heavies)

Oh dear.

21*70"[50" float]
First 7 @3:18-44 / 3:52-4:37
Next 7 @3:28-46 / 4:41-8:06
Final 7 @3:32-46 / 4:24-49

Made a horrible mess of that. Brainfade and separation from the group meant I also got some timings wrong, ran a couple of 70s as 50s and threw in an accidental 60/60 at one point. But also just a regulation blow-up too. Out too hard and maybe fatigue from the week/gym idk. Anyway a pretty brutal one, looks a bit less bad on review but felt horrible during. Important thing is the work is done.

Friday Nov 3, 2023 #

Note
(rest day)

Pulling the emergency brake on that rolling weekly mileage. Would be lovely to run 100s but I fear it wouldn't last long. Fired up for what is rumoured to be a beefy session tomorrow

Stretching/Physio/Plyo 15:00 [3]

Thursday Nov 2, 2023 #

2 PM

Running (road) 57:55 intensity: (1:03 @0) + (4:30 @1) + (11:37 @2) + (11:52 @3) + (28:53 @4) 13.58 km (4:16 / km) +31m 4:13 / km
ahr:165 max:181

With Paddy and Ethan. What's a junk mile? What's a 'good' run? It's all relative when you think about it.
5 PM

S&C 1:00:00 [3]

No expectation that getting back in the gym would feel so good

Wednesday Nov 1, 2023 #

Note

In fact, fire off the volume klaxon, we're on a 100k rolling. Haven't done that in a while. Might need to simmer down a touch. I know fine well that this way injury lies if I'm not careful
5 PM

Running (road) 1:24:42 intensity: (8:38 @0) + (31:41 @1) + (34:51 @2) + (8:01 @3) + (1:31 @4) 16.87 km (5:01 / km) +36m 4:58 / km
ahr:143 max:175 shoes: NB 860 V12 (heavies)

Probably on balance gotta call this one a run, but punctuated by some good Sidge training loops courtesy of Mr Tonge. Easy miles with Pete first, some breeze to be shot, then o-loops included a flow course done as one glance per leg, a barriers course which I tried to take at 80-90% effort, and then an absolute banter training with four (4) map flips. Very cursed stuff, but it is spooky season so I'll allow it. Home alone.

Suddenly the weeks mileage is looking like it might get rather large. Legs feel grand though so will run somewhat to feel.

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