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Training Log Archive: »∑ames

In the 7 days ending May 22:

activity # timemileskm+m
  Running7 5:19:40 41.13(7:46) 66.2(4:50) 380
  Forest-O1 1:16:15 6.71(11:22) 10.8(7:04) 280
  S&C2 26:00
  Total9 7:01:55 47.85 77.0 660

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Saturday May 22 #

10 AM

Running warm up/down 20:35 [1] 3.6 km (5:43 / km) +30m 5:29 / km
shoes: Adidas Adizero

wup
11 AM

Running intervals 59:02 [5] 11.0 km (5:22 / km) +80m 5:11 / km
shoes: Adidas Adizero

4 * (4 * 400 [30'']) [95''] @68-73 (avg 71)

Missed the 13th to put on spikes (hoping to wean myself onto them) so actually only 15 reps. They didn't make a huge difference in terms of speed, but generally got a bit faster throughout so quite happy with that, especially with not getting carried away with the early pace.

Friday May 21 #

S&C 10:00 [3]

Core. grim.
1 PM

Running 33:22 [3] 8.0 km (4:10 / km) +30m 4:06 / km
shoes: Brooks Adrenaline GTS 21

Not particularly enjoyable

Thursday May 20 #

6 PM

Running 44:45 [3] 10.2 km (4:23 / km) +50m 4:17 / km
shoes: Brooks Adrenaline GTS 21

Feeling a bit rough for some reason so stuck this in a nice low gear and just cruised a solo Baitsbite. Saw an Emma boat at the lock which reaffirmed some life choices.
7 PM

S&C 16:00 [3]

The enthusiasm for getting back into this is... low.
Leg-focused, 16 minutes. For accountability's sake - planning to alternate days between legs (15 min) and core (10 min) with a Saturday rest day.

Wednesday May 19 #

4 PM

Running 1:12:02 [3] 15.7 km (4:35 / km) +60m 4:30 / km
shoes: Brooks Adrenaline GTS 21

Cabbage patch with Su-Min, and home with Henry - good to see the boy back. Surprised by how long this ended up being, but all taken at a very sensible pace so that's okay.

Tuesday May 18 #

4 PM

Running warm up/down 15:45 [3] 2.9 km (5:26 / km)
shoes: Brooks Adrenaline GTS 21

wup, too fast

Running intervals 1:00:52 [3] 12.6 km (4:50 / km) +90m 4:40 / km
shoes: Adidas Adizero

John's session with the whole group out, good times.

Did, however, suffer.
2.1km T @3:18
8 * 400 [69-75, avg 72]
2.1km T @3:20

Going out in a 69 was unclever, and paid the price for it. Happy to recover for the second tempo at basically the same pace, although there was a big rest before that. Bit annoyed about this session at the time, but looking at the paces now it was basically fine.

Sunday May 16 #

10 AM

Running warm up/down 13:17 [1] 2.2 km (6:02 / km) +40m 5:32 / km
shoes: VJ Bold 8

WUP amidst the downwards hoying/weeing/chucking/pissing/pelting/bucketing of 'it'.

Forest-O race 1:16:15 [4] 10.8 km (7:04 / km) +280m 6:15 / km
shoes: VJ Bold 8

Cartmel Clash Day 2

https://www.youtube.com/watch?v=MHzREY32tYQ&t=...

Absolutely rancid conditions, forest, and navigation. Very much failed to build on promising signs from yesterday, but hey ho.

Completely lost my head after the map flip although winsplits reckons I lost a fair bit of time before that too so will need to have a look back. Mistakes generally caused by getting dragged off line by the terrain onto nicer lines that pointed in the wrong direction. Explained by a big lapse in concentration, but not sure what caused that. Need to figure that out and ideally not repeat.

Despite being utterly horrific in almost every conceivable way, quite enjoyed that.

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