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Training Log Archive: »∑ames

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running8 4:47:15 39.58(7:15) 63.7(4:31) 230
  Football1 1:30:00
  Squash1 1:00:00
  Sprint-O2 42:34 4.16(10:13) 6.7(6:21) 30
  Total10 7:59:49 43.74 70.4 260

» now

Sunday Nov 12, 2017 #

10 AM

Running long 1:12:39 [3] 16.4 km (4:26 / km) +70m 4:20 / km
shoes: Asics GT-1000 5

Had kinda planned to do Histon busway (~20km) but at Girton everyone took the cutoff, and I had neither the motivation nor the legs to do the rest solo. Plus Trinity waffles were calling. Social pace cos I doubt many were feeling 100%, but still struggling not to drop behind in places which isn't great.

Saturday Nov 11, 2017 #

10 AM

Running 18:16 [2] 3.6 km (5:04 / km)

Morning shakeout - 2x parker's piece, 2x strides, 1x parker's piece. Thought this was probably okay pre-race having rested yesterday, and also keen to test out the spikes cos its been a long time.

Main outcome of this was not getting any work done in the morning and adding an extra cycle of spikes cleaning to the day - will never know if it helped my race or not....
2 PM

Running warm up/down 15:16 [2] 3.1 km (4:55 / km) +10m 4:51 / km

WUP and course recce, not entirely happy with the pace so dropped off from the others

Running 27:38 [5] 7.6 km (3:38 / km) +50m 3:31 / km

Welwyn Garden City Met League XC (varsity selection)

Huge race, don't think I've ever run against this many people before except possibly some sunny days at Cramond parkrun. 3 laps of a twisty hilly course with some mud but nothing unreasonable. Very tactical with a lot of narrow sections that did not happily accommodate 200+ runners.

Held off on the first lap, then tried to push on through the second and third. Lethal downhill hairpin turn going into final stretch meant I was never going to be happy in a sprint finish, so made sure to get clear of Haries vests in both directions across the last mile or so.

Think I ran it tactically sound, but as per could've done with a bit more pace. Maybe could've got away with pushing harder all round and maybe didn't quite do myself justice in the Haries pecking order. That said, I haven't actually seen any results - hoping I was high enough up to make the 3s for varsity though, and since 2s was out of reach that was always the goal.
3 PM

Running warm up/down 20:56 [1] 4.2 km (4:59 / km) +30m 4:49 / km

Lap and a half cool down.

Friday Nov 10, 2017 #

(rest day)

Unplanned and largely unexpected. Not bad for a taper I guess, not that tomorrow is particularly big race as far as I'm concerned. Caused by volume of work in the afternoon, general tiredness in the morning, and wearing a ridiculous tiger ears headband all day

Thursday Nov 9, 2017 #

4 PM

Running 56:31 [3] 12.4 km (4:33 / km) +20m 4:31 / km
shoes: Asics GT-1000 5

Cruised grantchester then home via Sainsy Bs.

Wednesday Nov 8, 2017 #

2 PM

Football 1:30:00 [2]

Might play the match on Sunday post-long-run :p
6 PM

Running 11:45 [3] 2.1 km (5:36 / km) +10m 5:28 / km
shoes: Asics GT-1000 5


Running warm up/down 4:58 [1] 0.7 km (7:06 / km)
shoes: Asics GT-1000 5


Sprint-O 40:27 [4] 6.5 km (6:13 / km) +30m 6:05 / km
shoes: Asics GT-1000 5

Weird moving controls training around CMS. Vastly improved the quality of my day, and very little else. Couple decent pace laps of Churchill fields while other were making sense of the crazy map.

Will have to admit that maths have a nicer faculty building than us, but probably don't have anyone with an arrest warrant hidden away.
7 PM

Sprint-O 2:07 [1] 0.2 km (10:35 / km)
shoes: Asics GT-1000 5

Collecting, lazily, still failed to pick up one of my three units.

Running 9:25 [3] 1.7 km (5:32 / km)
shoes: Asics GT-1000 5

To pizza with Helen and Jeremy, carrying an SI box as spitefully as I could (not very)

Tuesday Nov 7, 2017 #

3 PM

Running intervals 49:51 [5] 11.9 km (4:11 / km) +40m 4:07 / km

Hareys session at Churchill 4*(400m [2min] mile [3min]) Missed the first 400 as glute tied up really horribly but thankfully went away with a bit of stretching.

Tough session as always, but ground it out and got at least one quality rep focusing very hard on the back of Jose's head.

Monday Nov 6, 2017 #

Squash 1:00:00 [3]

Back to the classic squash partner. Racked up another L. Sad

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