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Training Log Archive: »∑ames

In the 7 days ending Sep 26:

activity # timemileskm+m
  Running8 6:24:27 50.89(7:33) 81.9(4:42) 1410
  S&C4 58:00
  Stretching/Physio2 25:00
  Total13 7:47:27 50.89 81.9 1410

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Saturday Sep 26 #

3 PM

Running intervals 1:07:06 [4] 16.4 km (4:05 / km) +110m 3:58 / km
shoes: Asics Gel-DS 22

Towpath inverted pyramid.
5'4'3'2'1'1'2'3'4'5' all off [1'] @3:11-36.

A fair bit slower than my target paces but thought I'd at least been consistent on the way down compared to up, annoyingly not.

Still, some good bits in there and got through the session. Really should look into some new road flats. Left knee a bit niggly on WUP/CD but fine for the reps. One to watch, but not worth stopping for.
9 PM

S&C 16:00 [2]

Legs, tougher one.

Thursday Sep 24 #

4 PM

Running 48:48 [3] 11.0 km (4:26 / km) +130m 4:11 / km
shoes: Asics GT 1000 8

Been getting a bit excited with the mileage this week which is no bueno with a race in the legs, so cut the long run and just rolled 10km from Tesco round the low Pentlands.
10 PM

S&C 16:00 [1]

Glutes, but a pretty easy one

Wednesday Sep 23 #

2 PM

Running 1:20:40 [3] 17.0 km (4:45 / km) +290m 4:22 / km
shoes: Asics GT 1000 8

Nice B&B with Fiona and Paul - slightly longer than planned oops.

Tuesday Sep 22 #

6 PM

Running intervals 1:10:16 [5] 15.5 km (4:32 / km) +50m 4:28 / km
shoes: Asics Gel-DS 22

Session with EUHH. Bit jealous of their depth, great turnout of boys running same paces. Made the long reps pretty easy for what they were really.

3 * 8'[2' float] all @ 3:26s with floats @ 4:00 and 4:06 respectively.
Then 4 * strides

Could've hopped on for the fourth but figured with a hill race in the legs and a long season til Varsity it was a good idea to keep it shorter.
10 PM

Stretching/Physio 10:00 [1]

Bit of the ol' roll. Quite sore actually.

S&C 16:00 [1]

Ankles. Is ankle strength a thing? Hmm

Monday Sep 21 #

9 AM

Stretching/Physio 15:00 [1]

Glutes with H

Was meant to be HIIT but think I was getting the form very wrong cos mostly felt like stretches lol
3 PM

Running 35:30 [2] 7.1 km (5:00 / km) +20m 4:56 / km
shoes: Asics GT 1000 8

Cruisey cruise round the waterfront. Legs not as whacked as expected. Last day in Dundee.

Sunday Sep 20 #

10 AM

Running warm up/down 8:32 [2] 1.2 km (7:07 / km) +60m 5:41 / km

WUP
11 AM

Running race 1:00:30 [5] 11.7 km (5:10 / km) +750m 3:55 / km

SHRA Champs - 30th

Really fun race. Tape came off the Inov-8s after about two minutes having lasted the warm up, walk yesterday, and the taper session on Wednesday -.-.

Didn't expect so much climb and grind in the first 8km loop, but settled into an okay position with race stringing out early. Don't remember being overtaken at any point after maybe 2k in and picked off a few through the end of the lumps. Just one to aim at up the real hill with a pack chasing behind, so pleased to take that position and hold everyone else off.

Paced it pretty well, but with a bit more company and less tape failure probably should have snuck inside an hour.
12 PM

Running warm up/down 13:05 [1] 2.0 km (6:33 / km)

First bit of the downhill with Grace. Sacked it off to walk back with Niamh and Iain once the steepest bit was done. Might regret such a short CD whoops, but we'll have to wait til Tuesday to know ;)
6 PM

S&C 10:00 [3]

Quick core

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