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Training Log Archive: »∑ames

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running10 5:04:06 39.58(7:41) 63.7(4:46) 780
  Sprint-O2 51:24 6.65(7:44) 10.7(4:48) 120
  S&C1 15:00
  Total12 6:10:30 46.23 74.4 900

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Sunday Sep 17 #

S&C 15:00 [3]

Physio
1 PM

Sprint-O 32:41 [3] 6.5 km (5:02 / km) +70m 4:46 / km
shoes: Asics GT-1000 5

First of two training courses at Riccarton. Been some pretty significant construction so the maps a bit dodgy and course was planned to look at bad bits to help Dad with map hence the pace. Good to run with a map though.
2 PM

Sprint-O 18:43 [4] 4.2 km (4:27 / km) +50m 4:12 / km
shoes: Asics GT-1000 5

Second course, less in the grot and generally felt better. Riccarton is a class sprint area if the map gets sorted

Running warm up/down 3:18 [1] 0.5 km (6:36 / km)
shoes: Asics GT-1000 5

CD

Saturday Sep 16 #

9 AM

Running 27:02 [3] 5.8 km (4:40 / km) +40m 4:30 / km
shoes: Asics GT-1000 5

Down to portobello, early morning so needed to stretch out and wake up a bit

Running race 17:31 [5] 5.0 km (3:30 / km) +40m 3:22 / km
shoes: Asics GT-1000 5

Portobello parkrun - felt quite good after a long jog to get there, probably explains why I went off too fast :(

Two guys went off the front, but let them drop me because I didn't think I could hold the pace, one dropped out after half a lap, but the other stayed ahead all the way. Didn't quite hit the pace I wanted but still knocked 20s off the PB to finish 2nd, must be closing in on that sub-17 at Cramond, but maybe not before going South :/

splits: 3.28, 3.34, 3.30, 3.36, 3.20.
Annoying watch didn't quite register 5k, but I'm gonna trust the course setters over my dodgy satellites :p [update: my watch thinks I swam through the pond, so very much satisfied this is now a PB]

Running warm up/down 3:34 [1] 0.5 km (7:08 / km)
shoes: Asics GT-1000 5

Started off home but forgot top, so looped and went back to call it a CD

Running 30:24 [2] 5.7 km (5:20 / km) +80m 4:59 / km
shoes: Asics GT-1000 5

Home under the seat, bit of a grind with a race in the legs
10 AM

Running warm up/down 3:53 [1] 0.6 km (6:28 / km) +10m 5:58 / km
shoes: Asics GT-1000 5

CD

Friday Sep 15 #

4 PM

Running 7:24 [3] 1.6 km (4:37 / km) +20m 4:21 / km
shoes: Asics GT-1000 5

Down to meadows, big effort to get out the house today :/

Running 17:16 [5] 4.3 km (4:01 / km)
shoes: Asics GT-1000 5

Used Hyman interval circuits for a pyramid session: ~200,400,600,1000,600,400,200 but these aren't exact so times not very meaningful. Recovery just a short jog around the benches at the corner. Felt okay if a bit minging in the rain, legs turning over nicely and should've got the heart rate up.

Running warm up/down 3:05 [1] 0.5 km (6:10 / km)
shoes: Asics GT-1000 5

Very short CD to pick up my bike of Theseus from repairs shop. Adding spoke truing to replaced rear cassette, chain, tyres and gear cables, as well as a new back light. Hopefully thats the last of the repairs so its in decent shape for going down south, bike techiness isnt really my thing...

Thursday Sep 14 #

10 AM

Running 11:24 [3] 2.5 km (4:34 / km) +40m 4:13 / km
shoes: Asics GT-1000 5

To Dans
11 AM

Running 57:22 [2] 9.8 km (5:51 / km) +160m 5:25 / km
shoes: Asics GT-1000 5

Nice loop including bits of Craiglockhart, WoL and Braidburn. Not quite right on the nav and so probably didn't do as much tarmac avoidance as was possible, but could be a new route out this way.

With a friend who's done a bit of triathlon but not much so nice chill pace, set out well but maybe 10k was a teensy bit ambitious... ah well ;)

Feeling a lot better for the rest day, calves finally loosening off I think

Running 12:41 [3] 2.6 km (4:53 / km) +10m 4:47 / km
shoes: Asics GT-1000 5

Home through Astley Ainslie. Didn't feel a separate CD was really necessary.

Wednesday Sep 13 #

Note
(rest day)

Boys bailed on me for Wednesday run

Tuesday Sep 12 #

10 AM

Running intervals 44:14 [3] 10.0 km (4:25 / km) +70m 4:16 / km
shoes: Asics GT-1000 5

Down and then session on the meadows, set up watch for 5mins on, 1 min off. Repeated 5 times. Seemed like very hard work even keeping the pace below 4min/ks, guess the legs are just a bit toasted after a couple of bigger weeks. Standard Wednesday tomorrow, but need a rest Thursday
11 AM

Running warm up/down 4:10 [1] 0.8 km (5:12 / km)
shoes: Asics GT-1000 5

In a rush so started CD on the way back.

Monday Sep 11 #

3 PM

Running 56:52 [4] 12.8 km (4:27 / km) +310m 3:58 / km
shoes: Asics GT-1000 5

Had to miss alco for work so solo effort on Mortonhall :((((((. Tried to keep it interesting with a harder pace than usual
4 PM

Running warm up/down 3:56 [3] 0.7 km (5:37 / km)
shoes: Asics GT-1000 5

CD

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