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Training Log Archive: »∑ames

In the 7 days ending Oct 17:

activity # timemileskm+m
  Running6 5:56:52 51.45(6:56) 82.8(4:19) 220
  S&C2 32:00
  Total8 6:28:52 51.45 82.8 220

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Saturday Oct 17 #

Note

As predicted yesterday, miles over my 70km target for first week back.

Doesn't really matter though because the recovery wasn't from a 'proper' injury so fine with that.
10 AM

Running intervals 1:14:20 [4] 17.1 km (4:21 / km) +30m 4:19 / km
shoes: Brooks Ravenna 10

Spikes out for a chonky session.

30' [5'] @3:39s
12 * (30'' [30'' float]) @3:01-3:15 [3:32-4:01 (except one at 4:21s oops)]

Definitely felt on the comfy side for the 30' but that's the way this session works I guess. Working by the end of the intervals but nowhere near as brutal as I thought this was going to be. Working well with Pete throughout, Liam for the 30 and Ewan for the reps. Good wee group forming that.

10 PM

S&C 16:00 [1]

Hammies. Very low key.

Friday Oct 16 #

Note
(rest day)

Too many miles
10 PM

S&C 16:00 [3]

Back on this train I guess.

Thursday Oct 15 #

4 PM

Running 52:32 [4] 13.1 km (4:01 / km) +50m 3:56 / km
shoes: Brooks Ravenna 10

Discomfort-turned-tempo round West Cam with Luke and Thomas.

Did 6.4k at 3:34s, only realising afterwards that none of us actually use Freedom Units so we could've picked some rounder numbers.

Wednesday Oct 14 #

12 PM

Running 55:18 [3] 12.7 km (4:21 / km) +30m 4:18 / km
shoes: Brooks Ravenna 10

Milton CP for the first, and almost certainly last, time. The most meh of all the Cambridge routes (move aside, Histon Busway)

Tuesday Oct 13 #

10 AM

Running intervals 1:04:53 [5] 14.6 km (4:27 / km) +20m 4:25 / km
shoes: Asics Gel-DS 22

Morning session on the towpath.

5 * 1mile [90''] @3:21-3:30s. Not rapid but probably too early in the day for that. Trying not to think too hard about Aidan's times on his identical session on Sunday,

Monday Oct 12 #

10 AM

Running 55:40 [3] 12.6 km (4:25 / km) +30m 4:22 / km
shoes: Brooks Ravenna 10

Lode Light with Luke and Nancy, and caught a bonus Luke McCarron on the towpath home, which was helpful for bringing the pace back to earth.

Quite liking this admin-run-labwork lifestyle, I'm sure it won't last...

Sunday Oct 11 #

9 AM

Running 54:09 [3] 12.7 km (4:16 / km) +60m 4:10 / km
shoes: Brooks Ravenna 10

Hill run from Sports Centre with Bigs, Hamilton, and Henry. A very short long run just to give the knee one more day of sensibleness. Back into the routine tomorrow though :D.

Got on the bike to give Aidan a wee pace round his West Cam 5*mile at the end, which looked grim tbh.

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