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Training Log Archive: »∑ames

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running5 5:35:59 45.11(7:27) 72.6(4:38) 240
  Sprint-O1 38:00 5.28(7:12) 8.5(4:28) 10
  Total6 6:13:59 50.39(7:25) 81.1(4:37) 250

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Saturday Jan 18 #

2 PM

Running intervals 1:01:51 [3] 14.8 km (4:11 / km) +20m 4:09 / km
shoes: Asics Gel-DS 22

Solo session. Feel like I'm lacking race fitness so not keen for Coldham's League Race today.

6 x (3'[1']1'[1'])

Nice session to sharpen up the pace a bit, running the 3s at 3:16-3:23s and the 1s at 3:04-3:17s. More variance than I would like, but some better than expected speed.

Conclusion: A session that proves its own redundancy. Should've run College League.

Friday Jan 17 #

4 PM

Running 1:11:23 [2] 13.0 km (5:29 / km) +50m 5:23 / km
shoes: Asics Gel-Exalt 5

Pre-tea and tea run

Thursday Jan 16 #

Note

Crunched the numbers on Christmas hols. Only 40km short of my target miles, most of which were lost to the quad niggle between Loch Earn and Greenmantle Dash. But probably also missing some sessions/long runs.

So I'll forgive myself for being a bit off the pace but baseline fitness should still be there. Chuck in a few more sessions before BUCS and should be fine :)
2 PM

Sprint-O 38:00 [3] 8.5 km (4:28 / km) +10m 4:27 / km
shoes: Asics Gel-DS 22

'Steady' pace sprint training at North Cambridge. Ran about the same time as Aidan, which is nice. Couple of howlers from not simplifying, and a couple from losing contact, but generally orienteering well (but that's not so hard at this pace)

Lovely to get some O in, and looking forward to more Thursday Afternoon Tempos Of Orienteering (TATOO?) to get into the swing of the season.

Wednesday Jan 15 #

4 PM

Running 50:56 [3] 11.4 km (4:28 / km) +30m 4:25 / km
shoes: Asics Gel-Exalt 5

Standard Grantchester with Bigs

Tuesday Jan 14 #

12 PM

Running intervals 1:00:00 [5] 13.0 km (4:37 / km) +50m 4:32 / km

Bad session.
8 * 3'[90'']
Dropped like the bad old days. Not enough winter miles? Weekend tiredness? hmm...

Sunday Jan 12 #

3 PM

Running long 1:31:49 [3] 20.4 km (4:30 / km) +90m 4:24 / km
shoes: Asics Gel-Exalt 5

Solo reverse Toft. Looks weird this way, not sure I rate it.

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