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Training Log Archive: ȷames

In the 7 days ending Jun 8:

activity # timemileskm+mload
  Cycling2 5:05:0619.7
  Running (off-road)4 4:06:52 32.6(7:34) 52.47(4:42) 7074.7
  S&C2 2:00:0042.0
  Running (road)1 1:18:38 7.69(10:14) 12.37(6:21) 1513.8
  Stretching/Physio/Plyo2 15:002.8
  Total9 12:45:36 40.29 64.84 84153.0
  [1-5]9 8:49:21

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Saturday Jun 8 #

10 AM

Cycling 3:17:44 intensity: (1:51:42 @0) + (42:14 @1) + (32:35 @2) + (8:52 @3) + (1:04 @4) + (1:17 @5)
ahr:130 max:187

92.3km +368m

Beginning to think that cycling might be really good. Same crew as Thursday on a similar route but extended deeper into Essex and then, confusingly, Hertfordshire. Nice rolling climbs, some 4/10 chat, and excellent (for the East) views.

Felt pretty good until our café stop, and then had ten miles where it threatened to get a bit graphic. But after a brief weight-shedding stop at Shepreth I suddenly felt quite good again, and other than getting demolished by Iain Big Watts Davies on Chapel Hill (again - this is becoming a theme), very much enjoyed the roll back into Cambridge.

Think having done something of this length and been basically fine I can be a lot more confident/aggressive with the 30-50k midweek stuff. Good base work, but more importantly just very very good fun. What a lovely way to spend a day with my fwends :)

Friday Jun 7 #

11 AM

Running (road) 1:18:38 intensity: (30:19 @0) + (12:51 @1) + (20:44 @2) + (4:17 @3) + (5:42 @4) + (4:45 @5) 12.37 km (6:21 / km) +15m 6:19 / km
ahr:140 max:194 shoes: Adidas Adizero Takumi Sen 8

Felt dreadful on the warmup, sore calves but also lots of other grumbles including a disconcerting toe. For some reason the session was split between Friday and Saturday but decided to go down and see if anyone slow enough was there. Between Paddy, Cian, Maia and Milly I figured I'd have someone to run with (I was wrong, though for different reasons for each of them).

2 * ((3*200[200F]) [4'] 800) [4']
'flat out' 600

200s in 31,32,31; 31,31,31 ('floats' in 70)
800s in 2:21/2:23
Bailed out of the 600 at 4 after getting passed by Maia on the straight lol. Still ran 64 for a "PB" so really should've stuck it out. Oh well.

At least most of the body grumbles were gone by the end. Not lower legs but think that might now be more because of yesterdays tib raises than anything else.

If I'd managed my season better this would've been a great time for this session ahead of three races in eight days starting next week, but as it is I feel like more fitness I what I really need and this is just sharpening a very stubby pencil.

Thursday Jun 6 #

8 AM

S&C 1:00:00 [3]

Strength. Good numbers again, leg curl not quite there. New set next week. Dropped £48 on protecting my calves on the way home. What has become of me?

Stretching/Physio/Plyo 10:00 [1]

Mobility stuff. Much needed
2 PM

Cycling 1:47:22 intensity: (1:15:03 @0) + (18:45 @1) + (7:48 @2) + (4:04 @3) + (1:12 @4) + (30 @5)
ahr:128 max:203

52.1km +163m

Good squad out: Iain, Niamh, De Mpsey. Slightly shortened Essex Alps route but then rounded up to almost the good route length with a gratuitous lap of Cambridge at the end. Oh well. The cycling is so good at the far end of this lap, and my legs felt decent too, even/especially on the climbs. Wonderful chat too. Giga W.

Wednesday Jun 5 #

6 PM

Running (off-road) 51:15 intensity: (4:30 @0) + (11:56 @1) + (32:54 @2) + (1:55 @3) 10.68 km (4:48 / km) +12m 4:46 / km
ahr:146 max:166

Planned to run with Hamilton but I'm unbelievably bad at time management so set off 35 minutes late. Remarkably managed to catch him on his way back into town and being as he is the world's most gracious man, he added on probably quite a lot more than he wanted to keep me company. Solved politics as usual, and heard about his utterly insane fieldwork plans. Oh to be in the first half of your PhD...

Lower legs still hurt. Is this just an injury now?

Tuesday Jun 4 #

5 PM

Running (off-road) 1:17:22 intensity: (12:59 @0) + (13:32 @1) + (27:01 @2) + (2:58 @3) + (6:32 @4) + (14:20 @5) 15.83 km (4:53 / km) +24m 4:51 / km
ahr:153 max:196 shoes: Adidas Adizero Takumi Sen 8

Track in the rain. Not a vibe. Calves *still* sore from Watford. Might have to buy some dragonflys.

Trotted round mostly behind Phoebe and entirely in front of Tom, who therefore had "the worst session of his life" (tbf not sure I disagree).

8*600 [200F] @1:52/53/52/54/54/55/51/55
Floats mostly in 60.

Not a good session but still in that period where that's to be expected. Trust the process, threshold season soon pls.

Monday Jun 3 #

6 PM

Running (off-road) 44:39 intensity: (34 @0) + (50 @1) + (26:51 @2) + (16:24 @3) 9.93 km (4:30 / km) +9m 4:29 / km
ahr:156 max:167 shoes: NB 860 V12 Jan24 (heavies)

Day two of running Baitsbite every easy day until I stop being unfit

Sunday Jun 2 #

9 AM

Running (off-road) 1:13:36 intensity: (1:08 @0) + (1:24 @1) + (8:31 @2) + (19:27 @3) + (43:06 @4) 16.03 km (4:36 / km) +25m 4:33 / km
ahr:169 max:182 shoes: NB 860 V12 Jan24 (heavies)

Lode lite with Cillian and Dugré. Suffering. Combination of sore calf, chafing, heat, yesterdays session, and not being very fit made this way harder than it should have been. thought I was gonna do 12 miles with some of them hard, ended up with 10 and walking it in. Embarrassing stuff really but this is what it feels like to start again. Will all be groovy in two weeks
7 PM

S&C 1:00:00 [3]

Started strong and lifted some good numbers. Then got a bit lazy and ended weakly. Good enough

Stretching/Physio/Plyo 5:00 [3]

Lazy mobility

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