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Training Log Archive: ȷames

In the 7 days ending Oct 8, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	8	4:48:49	40.26	(7:10)	64.8	(4:27)	380	147.6
Cycling	1	33:31					30	11.7
S&C	1	20:00						7.0
Total	10	5:42:20	40.26		64.8		410	166.3

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Tuesday Oct 8, 2019 #

8 AM

S&C 20:00 [3]

Think I maybe skipped logging one or two of these oops. Standard core and legs set, moving core up to 45s reps for the first time since JK

6 PM

Running (out of date) warm up/down 23:31 [1] 5.1 km (4:37 / km) +10m 4:34 / km
shoes: Asics Gel-DS 22 (flats)

Jog to the session, testing knee as well to make sure it wasn't a dumb idea. Some discomfort but just in the back of my mind and not obviously getting worse - better if anything. Then mooched about for ages because 6:30 WUP for 7 start meant 7 WUP for 7:15 start. grumble.

7 PM

Running (out of date) intervals 39:02 [5] 10.0 km (3:54 / km) +30m 3:51 / km
shoes: Asics Gel-DS 22 (flats)

Big boys session
5',4',3',2',1',1',2',3',4',5' off [1'] at West Cambridge
Felt class, though a bit isolated between Dom ahead and a converted MD guy some way behind. Just three of us left for the final 4' and 5' so fell wayy back on those.

Paces pretty equivalent on the second half except the final 5' which was a proper crash. From 3:09 to 3:36 (avg. 3:22s). Not quite at 16:30 pace but I think that indicates sub-17 is on the cards Saturday. Plenty of room to speed up too :)

Sessioning in pseudoflats is a lot nicer.

C • Hmm 1

8 PM

Running (out of date) warm up/down 15:29 [1] 2.9 km (5:20 / km)
shoes: Asics Gel-DS 22 (flats)

Home, after much standing around.

Monday Oct 7, 2019 #

Note
(rest day)

Knee uncomfortable, bit ill, and plenty of admin to do. Might as well take a day.

Sunday Oct 6, 2019 #

10 AM

Running (out of date) 1:05:27 [3] 14.5 km (4:31 / km) +40m 4:27 / km
shoes: Asics Gel-Exalt 5 (heavies)

Dead long run.

Trying to be careful of the knee after yesterday, so when extra mileage was added to avoid flooding decided to go for Baitsbite instead of Waterbeach but way overestimated how long the diversion/Baitsbite would be. Seemed dumb to top up with laps on an uncomfortable knee though.

11 AM

Cycling 33:31 [3] +30m

So just went straight into a spin. Pretty pointless - don't think medium run into short spin is equivalent to a long run at all, but a way to feel like I achieved a bit more I guess.

Saturday Oct 5, 2019 #

10 AM

Running (out of date) warm up/down 20:00 [3] 4.5 km (4:27 / km) +20m 4:21 / km
shoes: Asics Gel-Exalt 5 (heavies)

Garmin failed a bit.

WUP to the session, then first rep - feeling surprisingly good - then knee locked out trying to start the second rep and there was no chance I could run through it. Phil stopped me from rejoining the session as they came round for the next lap, so mooched about for a bit then walked home...

11 AM

Running (out of date) intervals 38:08 [5] 8.7 km (4:23 / km) +20m 4:20 / km
shoes: Asics Gel-Exalt 5 (heavies)

... but the knee was feeling alright, so started to jog home, then decided to try to finish the session on Parkers Piece. This was clearly a very stupid idea, but I was pretty up for the session and really didn't want to sit it out.

So did half of it as a compromise:
5x2'[1' float]

Would have really liked to do all ten with the group, but today wasn't the day. No pain in the knee on the second attempt, but worth keeping it in mind and trying not to overtrain in the next weeks. Really confused as to what it was :/

Friday Oct 4, 2019 #

Note
(rest day)

Last day at work was long. Planning to cycle anyway so forced rest not a great loss

Thursday Oct 3, 2019 #

6 PM

Running (out of date) 47:20 [3] 10.2 km (4:38 / km) +50m 4:32 / km
shoes: Asics Gel-Exalt 5 (heavies)

Steady with some Churchill laps and other central Cambridge faffage

Wednesday Oct 2, 2019 #

1 PM

Running (out of date) 39:52 [4] 8.9 km (4:29 / km) +210m 4:00 / km
shoes: Asics Gel-Exalt 5 (heavies)

Classic b+b on a tight schedule. Probably ran this hard enough that I shouldn't tempo tomorrow, which was the original plan, but worth it to fit in some mems on last day home for a while

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