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Training Log Archive: ȷames

In the 7 days ending Feb 7, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	4	2:41:40	22.0	(7:21)	35.4	(4:34)	100	91.9
Sprint-O	2	2:09:42	15.04	(8:38)	24.2	(5:22)	70	66.4
Forest-O	1	48:15	5.97	(8:05)	9.6	(5:02)	70	29.0
Total	6	5:39:37	43.0	(7:54)	69.2	(4:54)	240	187.3

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Thursday Feb 7, 2019 #

4 PM

Running (out of date) warm up/down 5:45 [1] 1.3 km (4:25 / km) +10m 4:16 / km
shoes: Asics Gel-DS 22 (flats)

WUP, had to go for a pre-session espresso after the worldslongestlecture™. Feeling a bit grim and not looking forward to more Wilby laps

Running (out of date) 41:49 [5] 9.0 km (4:39 / km)
shoes: Asics Gel-DS 22 (flats)

...And then the session was really good. I don't know why this happens.

5 x (1600[1']) @ 3:22s
2 x (400[90''] @ flat out.

And in case anyone in the South of England didn't already hear about it, in honour of Aidan's PB, a poem:

When Aidan ran a lap in sixty;
His emotions were far from mixed. he;
Let out a roar and he jumped for joy;
Today Aidan was one happy boi.

To be fair it was pretty impressive.

Running (out of date) warm up/down 9:00 [1] 2.0 km (4:30 / km)
shoes: Asics Gel-DS 22 (flats)

Approx CD

C • Edmund Bentley 1

Wednesday Feb 6, 2019 #

7 PM

Sprint-O 45:33 [3] 6.7 km (6:48 / km) +30m 6:39 / km
shoes: Asics GT 1000 7 (heavies)

Return to night sprints means a return to low mileage and incompetence. Very well planned given how lacking Girton is as an area, but frankly should've just gone for a steady instead.

Tuesday Feb 5, 2019 #

7 PM

Running (out of date) warm up/down 7:52 [1] 1.9 km (4:08 / km) +10m 4:02 / km
shoes: Asics GT 1000 7 (heavies)

WUP

Running (out of date) intervals 35:10 [5] 9.2 km (3:49 / km) +40m 3:44 / km
shoes: Asics GT 1000 7 (heavies)

Pheobe's a snake who turns up for sessions on time, so soloed this.
1600tempo [1']
4x(800 [1'])
6x(400 [1'])

Felt pretty grim after the 4th 800 (had been planning 6) so decided to go for quality over quantity. Generally not as fast as I would have liked, but did have to do the whole session in lane 3 with an extremely high NARP concentration in lanes 1 and 2 to make me feel good about myself.

Running (out of date) warm up/down 8:49 [1] 1.7 km (5:11 / km) +10m 5:02 / km
shoes: Asics GT 1000 7 (heavies)

Monday Feb 4, 2019 #

3 PM

Sprint-O 1:24:09 [4] 17.5 km (4:49 / km) +40m 4:45 / km
shoes: Asics GT 1000 7 (heavies)

Bit of sprintervals action with Aidan at Trumpington. Feeling pretty good, just one or two 15s errors and some 5s route choice type things. Turns out sprint-o is a lot easier when you don't try to do it at 100%.

Starting at 30s intervals with Aidan which was ideal for not catching or getting caught, but seeing enough of each other to motivate.

5k out and 3.5 back home

C • "sprint"-O 2

Sunday Feb 3, 2019 #

10 AM

Running (out of date) warm up/down 12:11 [1] 1.9 km (6:25 / km) +10m 6:15 / km

WUP

Forest-O 48:15 [4] 9.6 km (5:02 / km) +70m 4:51 / km

Bush Heath event

Absolute shocker at #1 though not convinced it was really my fault. Then quite good with a few smaller misses, stupid error midway through a long leg, then another dumb mistake at #17.

Feeling much much happier with nav in the light, but then again Marius still took over 4 mins out of me :/

C • Easier not to blame yourself 2

Saturday Feb 2, 2019 #

6 PM

Running (out of date) 41:04 [3] 8.4 km (4:53 / km) +20m 4:50 / km
shoes: Asics GT 1000 7 (heavies)

Wanted to do sprintervals but ran out of light :(
Bit dull this one didn't really enjoy it.

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