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Training Log Archive: »∑ames

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running8 5:40:29 47.66(7:09) 76.7(4:26) 210
  Sprint-O1 41:23 5.59(7:24) 9.0(4:36) 20
  S&C3 30:00
  Total11 6:51:52 53.25 85.7 230

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Sunday Jan 28 #

9 AM

Running 1:13:26 [3] 15.6 km (4:42 / km) +30m 4:40 / km
shoes: Asics GT-1000 5

Legs in absolute tatters despite some heavy-duty foam rolling, especially tight calves. Again a bit light on sleep but pulled myself out of bed for Haries SLR, nearly made it to Haslingfield, but realised that that would seem enough like halfway so as to be rude to turn around, so bailed a little earlier.

Dodgy decision was made to substitute hall at Trinity for Trinity hall, not a good option. Strong vote for a return to Trinity hall for next week's brunch

Saturday Jan 27 #

7 AM

Running long 1:30:59 [3] 20.8 km (4:22 / km) +70m 4:18 / km
shoes: Asics GT-1000 5

Really didn't get enough sleep for this. Big early morning run out towards Toft and Comberton. Took a long time to warm up and then spent about 20 minutes actually feeling good before the miles started to add up in the legs. Big effort to keep going, not feeling fit yet
5 PM

S&C 10:00 [3]

Friday Jan 26 #

Note
(rest day)

Thursday Jan 25 #

9 AM

S&C 10:00 [3]

Turns out if you start with really easy sets then progression is easy too :D
6 PM

Running warm up/down 14:19 [1] 2.8 km (5:07 / km) +10m 5:01 / km
shoes: Asics GT-1000 5

Down to track

Running tempo 29:44 [5] 8.0 km (3:43 / km) +10m 3:42 / km
shoes: Asics GT-1000 5

Thursday Night Tempo

2 big laps this week, held the group for the first one but then the wheels came off. Didn't totally die though and caught back up with Jose who fell off the pack a few minutes after me.

Same average pace as last week but a bit further and all felt a lot stronger. Definitely liking this session but annoyed at missing even more catered dinners for another 6 o'clock commitment.
7 PM

Running warm up/down 15:42 [2] 3.3 km (4:45 / km) +10m 4:41 / km
shoes: Asics GT-1000 5

6 strides, a slow lap, then home

Wednesday Jan 24 #

9 AM

S&C 10:00 [3]

mmm late but tasty progression
6 PM

Running warm up/down 5:04 [1] 1.1 km (4:36 / km)
shoes: Asics GT-1000 5

WUP

Sprint-O 41:23 [4] 9.0 km (4:36 / km) +20m 4:33 / km
shoes: Asics GT-1000 5

Sprint training on an open-and-roads only map. Made a few mistakes, and lost a bit to not seeing the small kites, but good fun and no route choice errors I don't think.

Couple laps of Jesus Green, then home via sainos pizza where mixed peppers = red onions :(((

Tuesday Jan 23 #

3 PM

Running intervals 38:55 [5] 9.4 km (4:08 / km) +50m 4:02 / km
shoes: VJ Bold 8

VJs out again to contend with the Churchill mud. 4x(400[jog back], 1609.34[some time, nominally 2 mins]).

Legs were heavy, so dropped back to the second group after 2 reps. Good session, felt like harder work than it should though

Running warm up/down 5:02 [1] 0.9 km (5:36 / km)
shoes: VJ Bold 8

WUP/ grass churning
4 PM

Running warm up/down 10:35 [1] 2.1 km (5:02 / km) +10m 4:55 / km
shoes: VJ Bold 8

Couple laps CD surveying the damage. Rugby lads are gonna have a nice evening...

Monday Jan 22 #

4 PM

Running 56:43 [3] 12.7 km (4:28 / km) +20m 4:26 / km
shoes: Asics GT-1000 5

Very late but got a glimpse of Haries leaving so chased them down, then stopped to tie my laces and chased them down again. Nice extended Grantchester after that. Slightly dodgy strava 'distance correction' to cover for leaving my watch off.

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