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Training Log Archive: »∑ames

In the 7 days ending May 18:

activity # timemileskm+mload
  Running (road)3 2:23:57 14.98(9:37) 24.11(5:58) 4132.0
  S&C2 1:50:0038.5
  Running (off-road)3 1:26:26 10.16(8:30) 16.35(5:17) 3915.6
  Cycling1 1:23:523.4
  Stretching/Physio/Plyo3 35:00
  Total10 7:39:15 25.14 40.46 8089.4
  [1-5]9 5:11:08

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Saturday May 18 #

2 PM

Running (road) 20:48 intensity: (6:11 @0) + (5:03 @1) + (4:41 @2) + (4:53 @3) 3.33 km (6:14 / km) +6m 6:11 / km
ahr:141 max:171

WUP. Nerviest race since BUCS orienteering. That had the potential to make my season, this had the arguably more frightening potential to end it. Also very cleverly brought two right shoes so in Lawrence's heavies. What a doughnut am I.

Running (road) 10:22 intensity: (17 @0) + (6:04 @1) + (4:01 @2) 3.2 km (3:14 / km)
ahr:144 max:155

Steeple debut - 10:22

The event for people not good enough at track running for short stuff and with an attention span insufficient for a 5000. So perfectly calibrated for myself. Must admit I absolutely loved that so if anyone has any steeples needing rounded up in future I'd gladly oblige. I reckon sub 10 might even be doable without any change in fitness: 10s on pacing strategy learned in that race alone, 10s in hurdle technique and associated non-fatigue, 2s in not reaching into the shorts pocket to retrieve Doobs' hand-drawn map of the track for the last 200 ;)

Running (road) 21:42 intensity: (8:07 @0) + (6:14 @1) + (3:26 @2) + (3:55 @3) 1.9 km (11:23 / km) +13m 11:00 / km
ahr:140 max:170

200mH debut - 34.3

Our actual sprint hurdler got a bit hurty in his main event (should've got tips from me on not touching the barriers), so Dempsey asked if I wanted in. Thought about it for about 0.2 seconds and said yes.

What a nonsense race. Thought I might beat Matt Harris after he got a slow start, but turns out he can do that thing where the hurdle landing is also a legitimate running stride, so my advantage was over after 20m and did not come close to recovering. Enjoyable stuff. Other mileage is training and a brief attempt at a CD.

Running (road) 9:06 intensity: (1:27 @0) + (3:59 @1) + (3:40 @2) 1.57 km (5:48 / km)
ahr:141 max:154

A second attempt at a CD
5 PM

Running (off-road) 17:46 intensity: (4:21 @0) + (42 @1) + (6:30 @2) + (6:13 @3) 2.79 km (6:22 / km) +11m 6:15 / km
ahr:147 max:166

The proper CD, with Terry and Geogdog

Friday May 17 #

5 PM

Running (off-road) 39:28 intensity: (4:18 @0) + (5:51 @1) + (20:01 @2) + (9:11 @3) + (7 @4) 7.19 km (5:30 / km) +14m 5:26 / km
ahr:150 max:175

Shake with Max, Tadolphus, Burnsy, Cillian. 2 strides. Legs tight from hurdling.
10 PM

Stretching/Physio/Plyo 10:00 [0]

Mobility. Gotta get stretchy

Thursday May 16 #

8 AM

S&C 1:00:00 [3]

Single set ahead of the weekend (eyes emoji)

Stretching/Physio/Plyo 10:00 [0]

Quick mobility set WUP. Getting more efficient at this and - absolutely gutted to say it - it might be working.
1 PM

Running (road) 20:10 intensity: (8:59 @0) + (9:58 @1) + (1:13 @2) 2.9 km (6:57 / km)
ahr:103 max:158 shoes: Brooks Mach 19 (spikes)

It's a good news bad news sorta situation.

Bad news: I'm out of the open mile, Fisher's mile PB stands undefeated and I doubt I'll get a chance to break it this year.

Good news: New generational talent in the steeplechase just dropped. We ride for Iffley Road (now with shin guards)

Wednesday May 15 #

3 PM

Cycling 1:23:52 intensity: (1:09:41 @0) + (7:11 @1) + (2:30 @2) + (2:45 @3) + (1:02 @4) + (43 @5)
ahr:121 max:186 (sick)

38.4km +44.7

Almost there illness-wise. Seemed a nice day for a cycle and correctly guessed Iain would be keen. Round a Shepreths-fowlmere-chapel hill loop with him and Niamh. Trumpington Road was paved by wire scourers but otherwise a nice enough route.

AHR hilariously low as always on the bike. Think over these next few weeks of track nonsense I might be as well to do a bit of cycling to supplement the mileage.

Tuesday May 14 #

2 PM

Running (road) 13:49 intensity: (29 @0) + (8 @1) + (1:58 @2) + (11:14 @3) 3.0 km (4:36 / km) +7m 4:33 / km
ahr:161 max:170 shoes: NB 860 V12 Nov23 (heavies)

WUP- Riddle me that average heart rate compared to yesterday... surely didn't connect to the strap, right? Right??

Running (road) 31:37 intensity: (8:16 @0) + (2:55 @1) + (4:51 @2) + (3:46 @3) + (3:21 @4) + (8:28 @5) 4.87 km (6:30 / km) +7m 6:27 / km
ahr:156 max:197 shoes: Brooks Mach 19 (spikes)

Woke up feeling a chunk better so decided to go for it. Realistically wouldn't want to run the mile without a session today so felt worth the gamble.

Phil said 8*400 [90"]. Short and sharp, ideal for a comeback. Niamh said "72s-level effort", but on a rainy grass lap and in heavies, which could only mean one thing:
69,68,68,68,68,67,69,68. Niamh did end my career on the last two but these things happen.

Realistically I think Phil's trundle wheel might be broken, but that's a lot better than expected. We ride for Iffley Road.

Running (road) 16:23 intensity: (9 @1) + (23 @2) + (11:53 @3) + (3:58 @4) 3.33 km (4:56 / km) +8m 4:52 / km
ahr:168 max:175 shoes: NB 860 V12 Nov23 (heavies)

CD with Niamh

Monday May 13 #

7 PM

Running (off-road) 29:12 intensity: (1:01 @0) + (3:10 @1) + (17:53 @2) + (7:08 @3) 6.38 km (4:35 / km) +14m 4:32 / km
ahr:152 max:163 (sick) shoes: NB 860 V12 Nov23 (heavies)

Fen Ditton tester. Not unsick yet, which I knew before I started, but I needed to do something today. Really hoping not to miss yet another session tomorrow but may now have to, option of postponing to Wednesday too I guess. Mile race on Saturday could be quite ropey. Hmm.

Sunday May 12 #

Stretching/Physio/Plyo 15:00 [0]

Moh Bility

S&C 50:00 [3]
(sick)

Gym set. I don't really believe picking up heavy things can make a cold much worse, but slapped on the HR monitor out of curiosity. Slightly surprised that the highest HR (a spike of 155) was in the gym, rather than cycle there or back, but rarely exceeding 120 at any other point so hard to imagine much aerobic damage done. Resting at 50-60, which isn't particularly elevated for me.

Illness-wise I have acquired a new symptom in the form of a headache that's fine until the hours of when I want to go to bed. Delightful.

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