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Training Log Archive: »∑ames

In the 7 days ending Jun 1:

activity # timemileskm+mload
  Running (road)5 2:32:29 20.42(7:28) 32.86(4:38) 6339.4
  Running (off-road)2 1:32:16 12.45(7:25) 20.04(4:36) 3646.5
  Cycling1 1:08:163.8
  S&C1 1:00:0021.0
  Stretching/Physio/Plyo1 10:001.0
  Total7 6:23:01 32.87 52.9 99111.7
  [1-5]7 5:19:27

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Saturday Jun 1 #

10 AM

Running (road) 20:27 intensity: (3:24 @0) + (1:52 @1) + (13:18 @2) + (1:53 @3) 3.8 km (5:23 / km) +17m 5:16 / km
ahr:144 max:161 shoes: NB 860 V12 Jan24 (heavies)

Midsummer Common has been taken over by the not very fun fair, which apparently means the public can't enter. That's rubbish, even though my shorts are stupid enough that the security guy initially thought I was actually a performer and therefore allowed in.

Running (off-road) 1:03:38 intensity: (2:31 @0) + (1:37 @1) + (8:35 @2) + (6:23 @3) + (5:48 @4) + (38:44 @5) 15.18 km (4:12 / km) +10m 4:11 / km
ahr:176 max:194 shoes: VJ IRock

First run out for the irocks. Probably not the best shoe for this but got the job done and I think I like them.

6*(3' [90"F] 90" [90F])
3s @3:29/26/29/35/36/40
90s @3:13/18/25/32/33/30
90Fs @4:03/4:00/4:00/4:04/3:53/4:05/3:53/4:06/3:56/4:05/3:55/3:41

Group split pretty fast as it tends to do with long floaty sessions. Down to just me Paddy and Phoebe by the second set and they dropped me on the third (though my paces weren't changing much). Pretty lonely clinging on from there but realised this was good work and kept trotting for as many sets as anyone else managed. Idea was 3s basically at threshold, 90s hard enough to build up a little bit, floats working but sufficiently sub-threshold to clear the legs out.

Funny session for this time of year but exactly what's needed. I've thrown away lots of fitness over the last four weeks but two strengthier sessions between this and phys testing can and should be the start of a rebuild. Left calf still a bit unhappy from wearing spikes on Wednesday but not getting any worse, lower back sore from gym which is a bit alarming, but feels like DOMS rather than pain. A slight warning with upping weights though.

Friday May 31 #

10 AM

S&C 1:00:00 [3]

Another silent s&c session, this time with company from a Paralympic hopeful who absolutely destroyed me on Wednesday (from a different heat). Pushed a few weight numbers up, good stuff. Skipped tib raises because left calf quite tight from Watford.

Stretching/Physio/Plyo 10:00 [1]

Half a mobility set and some hurdle technique. Back leg still not doing what it's told, but front leg better and got a few more convincing clearances off the weaker side. Looks like I'm signing with Southern League Div 3 behemoths Peterborough and Nene Valley - an honour to (try to get away with not having to) wear the vest.
7 PM

Running (road) 44:51 intensity: (25 @0) + (24 @1) + (12:50 @2) + (30:39 @3) + (33 @4) 10.03 km (4:28 / km) +9m 4:27 / km
ahr:160 max:174 shoes: NB 860 V12 Nov23 (heavies)

Down the towpath listening to the cricket. County championship division 2 is different gravy (last game momentarily paused due to a swarm of bees), but T20 is quite fun too

Thursday May 30 #

9 AM

Cycling 1:08:16 intensity: (34:57 @0) + (25:40 @1) + (7:16 @2) + (23 @3)
ahr:121 max:162

29.3km +131

Rather sleepy this morning but had already agreed to an early bike with Iain. Unbelievably traffic free Wilbrahams loop. Iain on the gravel bike because I experienced God's mercy in the form of a not-very-slow puncture on his road bike. Still made me work when it opened up though.

Wednesday May 29 #

7 PM

Running (off-road) 13:52 intensity: (4:08 @0) + (5:24 @1) + (4:17 @2) + (3 @3) 2.18 km (6:22 / km) +7m 6:16 / km
ahr:130 max:160 shoes: NB 860 V12 Jan24 (heavies)

WUP

Running (road) 5:52 intensity: (5:00 @0) + (52 @1) 0.76 km (7:44 / km)
ahr:114 max:142 shoes: Brooks Mach 19 (spikes)

Stroides

Running (road) race 4:18 intensity: (18 @0) + (5 @1) + (3:55 @2) 1.5 km (2:52 / km)
ahr:148 max:155 shoes: Brooks Mach 19 (spikes)

Watford 1500 - 4:19

Bit slower than I'd have liked but given the last few weeks I can't expect much. Annoyingly downrated in the seedings from my 4:10 estimation, so found myself probably one race too slow. Didn't stop it going out in 15 and 30 though. Bloody children. Slowed to a 66 at the front through 400 but I was dead last behind two girls who needed to be as good as Niamh/Phoebe to be there (and weren't). Moved through nicely, mostly on the straights, but quite a lot of traffic. Felt so smooth I briefly believed I was gonna win it and run my target with a 60 from the bell, but it turns out I'm not that good, so settled for 4th after getting sniped in a nice tussle for 3rd.

All in zone 2 apparently, cheers watch.

Running (off-road) 14:46 intensity: (3:39 @0) + (7:03 @1) + (4:04 @2) 2.68 km (5:31 / km) +19m 5:19 / km
ahr:134 max:158 shoes: NB 860 V12 Jan24 (heavies)

CD to Tesco

Monday May 27 #

10 AM

Running (road) 50:08 intensity: (7:03 @0) + (3:16 @1) + (12:03 @2) + (11:56 @3) + (5:07 @4) + (10:43 @5) 11.47 km (4:22 / km) +15m 4:21 / km
ahr:159 max:210 shoes: Adidas Adizero Takumi Sen 8

Phys testing

Hopefully the kick up the arse needed. Enjoyed that in it's masochistic way, and lots of positive training thoughts on the run home.

Admitted to a slight cold which meant I had to try to stop about a minute before failure - very hard to judge what that is really and kinda annoying to have to do, but maybe not the worst to stop short of complete death with a race on Wednesday anyway.

Got to halfway through 20kph. I definitely could have finished that rep but it was hurting, finishing 21 would've been a struggle I think. Probably about what I'd expect based on perceived fitness relative to Luke and Eddie. Obviously within 20s of stepping off I thought I'd bailed way too soon but that's just the way it is. Looking forward to getting some data back to crunch.

Running (road) 15:07 intensity: (15 @0) + (1:40 @1) + (13:12 @2) 2.73 km (5:33 / km) +7m 5:29 / km
ahr:146 max:153 shoes: Adidas Adizero Takumi Sen 8

Home

Sunday May 26 #

8 PM

Running (road) 11:46 intensity: (1:54 @0) + (5:57 @1) + (3:55 @2) 2.58 km (4:33 / km) +15m 4:26 / km
ahr:139 max:155 shoes: NB 860 V12 Jan24 (heavies)

More of the same, this time with rain. At least I'm well rested for phys testing.

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