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Training Log Archive: »∑ames

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running4 3:43:06 29.89(7:28) 48.1(4:38) 150
  Climbing1 2:00:00
  Cycling1 43:17 50
  Stretching/Physio3 42:30
  S&C1 30:00
  Total9 7:38:53 29.89 48.1 200
  [1-5]6 6:26:23

» now

Saturday Sep 21 #

11 AM

Stretching/Physio 7:30 [0]

Lazy early stretchy job. Rest of the day spent moving boxes around, which was annoying because I had my eye on some more miles. Shouldn't have skipped Thursday

Friday Sep 20 #

7 PM

Running 53:43 [3] 11.0 km (4:53 / km) +30m 4:49 / km
shoes: Asics Gel-Exalt 5

Left work late, so dark by the time I got out the house. Therefore laps. Bit dull, excited to get out of Cambridge for some Shropshire scenery.
11 PM

S&C 30:00 [0]

Same set again. Doubled it up since I missed Wednesday

Stretching/Physio 10:00 [0]

Shorter stretching session. More tomorrow

Thursday Sep 19 #

6 PM

Climbing 2:00:00 [3]

No run today, felt in need of a rest after yesterday, think I underestimated how hard I pushed for long run and session, which has led to a bit more general tiredness than I'd like.

So climbing instead.

Wednesday Sep 18 #

5 PM

Running 36:10 [3] 7.7 km (4:42 / km) +30m 4:36 / km
shoes: Asics Gel-Exalt 5

Easy day. Take care of the shins

Tuesday Sep 17 #

6 PM

Running intervals 40:52 [5] 9.4 km (4:21 / km) +20m 4:18 / km
shoes: Asics Gel-DS 22

Productive but long day at work today so took a while to drag myself back out for a session. Probably didn't help that everyone else has left Cambridge so it was a solo towpath job :(

5 * 1km[2']: 3.36,3.29,3.19,3.31,3.36

Would love to say I was pyramid-ing the pacing but no, just poorly managed. Nice to feel like there's a bit of pace back in the legs, and didn't feel that done by the end. Maybe should've pushed out a couple more reps, but settled for strides instead.

So the job is to translate a 17.31 5x1km into a sub-17 1x5km with another few weeks training... doable?

Monday Sep 16 #

6 PM

Cycling 43:17 [3] +50m
shoes: Asics Gel-Exalt 5

Quite a short spin today. Busway is fully open again, which cuts out an annoying round the houses diversion I've been using.

Put in a couple of efforts, but nothing major just enjoying being on the bike. Probably should have gone longer but wanted to get back to see people.
11 PM

Stretching/Physio 25:00 [0]

More flex stuff, same as last time: shins, glutes (x2) and adductors. Might replace the shins, cos I'm really not convinced that's doing anything.

Felt absolutely knackered and was a bit of a struggle to get back out of bed to do this having initially forgotten. Probably didn't eat soon enough after cycling

Sunday Sep 15 #

9 AM

Running 1:32:21 [3] 20.0 km (4:37 / km) +70m 4:32 / km
shoes: Asics Gel-Exalt 5

Very small group today, splitting at Haslingfield into a Comberton extension group (yikes) and me and Justin doing the normal route. Managed to avoid the bonk by hauling the pace down from 4.20s to 4.50s after the split, and left just enough in the tank to hobble over 20k.

Not a pretty end, but it feels really good post a run starting with a 2, and now can push on with freshers 5k in my sights. Definitely a chance for a better comeback race than SHIs and that 17-and-bits PB looks gettable

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