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Training Log Archive: »∑ames

In the 7 days ending Jun 15:

activity # timemileskm+mload
  Running (off-road)7 4:42:19 36.05(7:50) 58.01(4:52) 16658.6
  S&C2 2:05:0043.8
  Cycling1 1:23:536.8
  Running (road)4 55:41 5.89(9:28) 9.47(5:53) 78.6
  Stretching/Physio/Plyo2 37:007.7
  Total11 9:43:53 41.94 67.49 174125.4
  [1-5]11 7:43:51

» now

Saturday Jun 15 #

1 PM

Running (road) 7:31 intensity: (1:19 @0) + (2:53 @1) + (3:02 @2) + (17 @3) 1.45 km (5:11 / km) +6m 5:05 / km
ahr:141 max:161 shoes: NB 860 V12 Jan24 (heavies)

To station

Running (off-road) 26:01 intensity: (5:33 @0) + (9:38 @1) + (9:23 @2) + (1:27 @3) 4.25 km (6:07 / km) +8m 6:04 / km
ahr:140 max:169 shoes: NB 860 V12 Jan24 (heavies)

4 PM

Running (road) 6:39 intensity: (2:14 @0) + (4:19 @1) + (6 @2) 2.0 km (3:20 / km)
ahr:133 max:145 shoes: Nike Dragonfly (spikes)

Another day, another PB.

2nd in 6:39 for 2k S/C at the vaunted Southern Athletics League Div 2 North & East Match 2. Not the 6:20 I would've liked but tbh that always sounded a bit quick. Think I'll choose to be happy with that run, for the first time this track season.

One of the roguer races of my life but very enjoyable. Got out fairly quick, trying to learn from Wednesday, but still didn't sit on the leader. He looked likely to come back from a very ambitious start. Then he cleared the first hurdle like it wasn't even there. Ah. Kept him in my sights through 800 but my third lap was a bit rubbish and he got away. Time trial from there really.

Quite happy with my hurdling - cleared everything comfortably, didn't stutter too many and remembered to dorsiflex to the end. Trail leg still comes through too straight. Water jump was another story though - for some reason two-footing it really badly which wasn't happening at all at varsity. Think the main culprit was not pushing off hard enough. Clearly losing time at it on every lap, coming to a complete standstill could be worth 2s each time.

May get one more chance in August but only if it fits with forest training plans which are definitely the priority by then. Next up is Cambridgeshire County 5000 Champs on Wednesday. Last I checked the field looks beatable but it will probably take a PB, comfortably the hardest one to set of the season.

Running (off-road) 21:24 intensity: (7:06 @0) + (9:30 @1) + (3:35 @2) + (1:13 @3) 4.02 km (5:19 / km) +16m 5:13 / km
ahr:138 max:164 shoes: NB 860 V12 Jan24 (heavies)


Thursday Jun 13 #

8 AM

Stretching/Physio/Plyo 15:00 [0]

Double mobility set

S&C 45:00 [3]

One set of everything. Easy life
9 AM

Cycling 1:23:53 intensity: (45:13 @0) + (21:05 @1) + (8:12 @2) + (8:47 @3) + (36 @4)
ahr:134 max:176

42.03km +118.3m

Post-gym Wimpole with Iain and Niamh. Suffering a bit early on, but felt good after Chapel Hill and took a big turn between Bourn and Toft which is admittedly the fastest/nicest bit of the ride, but averaged 40kph for the segment which was satisfying. Felt like I emptied the tank, watch says Z3 at best - classic.
5 PM

Running (road) 32:21 intensity: (23:28 @0) + (4:00 @1) + (4:53 @2) 3.02 km (10:42 / km) +2m 10:40 / km
ahr:115 max:158

WUP and steeple practice

Wednesday Jun 12 #

11 AM

Running (off-road) 15:02 intensity: (2:22 @0) + (2:20 @1) + (9:26 @2) + (54 @3) 2.96 km (5:05 / km) +10m 5:00 / km
ahr:143 max:165 shoes: NB 860 V12 Jan24 (heavies)

Run far enough: check
Run fast enough: check
Do both at the same time: let's see...
7 PM

Running (off-road) 18:07 intensity: (13:51 @0) + (4:16 @1) 2.82 km (6:26 / km) +18m 6:14 / km
ahr:124 max:144 shoes: NB 860 V12 Jan24 (heavies)

WUP. "Good" is not how I would describe things as feeling

Running (road) race 9:10 intensity: (30 @0) + (2:07 @1) + (12 @2) + (6 @3) + (7 @4) + (6:08 @5) 3.0 km (3:03 / km)
ahr:178 max:202 shoes: Nike Dragonfly (spikes)

Wimbledon 3000s night. Perfect conditions and a cool evening of racing.

Disappointed with that. In one sense continued the sub-9 delusion until 200 to go (at 400, "yeah I can probably run a 66"), but in another more fundamental sense was kinda happy to let it go as soon as the lap splits started to drift.

Not aggressive enough off the gun so despite running the 200/400 I wanted to open with I was very near the back and boxed in. I think this is just track nous that I don't have. Splits started to drop off but there was no space to run into. Maybe you just have to go out a bit too hard. Grinding through the field from maybe 1k in but didn't feel I was racing people, just seeing them as obstacles. They probably felt the same cruising past me like I was some sort of geological feature in the last lap.

This is probably my best flat race, you can argue either way if it's better than 15:29 in road shoes. But did believe I was faster, if not better, today than in March. Maybe a good sign that I'm disappointed by this, but still annoyed with myself for not training harder the last month or two - sub-9 was definitely there if I'd put the work in over a couple of weeks in May, and I kinda think it was there if I'd put the work in over 7 laps today. We go again on Saturday in track's greatest event.

Running (off-road) 17:02 intensity: (1:13 @0) + (4:48 @1) + (5:25 @2) + (5:36 @3) 3.21 km (5:18 / km) +18m 5:09 / km
ahr:148 max:167 shoes: NB 860 V12 Jan24 (heavies)

WD. A headphones-in affair

Tuesday Jun 11 #

6 PM

Running (off-road) 44:17 intensity: (51 @0) + (43 @1) + (23:45 @2) + (18:53 @3) + (5 @4) 9.59 km (4:37 / km) +16m 4:35 / km
ahr:157 max:177 shoes: NB 860 V12 Jan24 (heavies)

Easy baits. Got sucked into some sub-4/km at the start of the towpath by a dude in long Chelsea shorts sitting in behind me, but quickly decided my pride was worth less than my race tomorrow. Fair play to the lad, not exactly pandemic-prime Ross Barkley but the season doesn't begin til August so he's got time.

Felt fine, Watford seems to have finally left my legs (maybe I just had to go there again at the weekend to be rid of its curse). I'm not quite sure why I think my training justifies having the best flat race of my life tomorrow evening, but this was about as encouraging as a day-before easy can be.

Monday Jun 10 #

6 PM

Running (off-road) 43:19 intensity: (52 @0) + (1:23 @1) + (22:29 @2) + (18:35 @3) 9.69 km (4:28 / km) +17m 4:26 / km
ahr:156 max:167 shoes: NB 860 V12 Jan24 (heavies)

Some sort of bastardised Fen Ditton-based loop. Bumped into Paul after a few k so got a nice 20mins of chat in the middle, bookended by some bits of the legs still feeling weird like yesterday, just without the sense of impending doom.

Sunday Jun 9 #


On review that's my first run over 20k since the 21st April. No wonder I'm not very good, I haven't done any running.
10 AM

Running (off-road) 1:37:07 intensity: (30 @0) + (30 @1) + (29:35 @2) + (1:06:05 @3) + (27 @4) 21.47 km (4:31 / km) +64m 4:27 / km
ahr:161 max:173 shoes: NB 860 V12 Jan24 (heavies)

First run over 20k in far far too long. Comberton with a nice group incl surprise Meiklejohn. Lower legs only unhappy on the first k, but everything else felt a bit weird all the way. Simultaneously strong in the stride but also kinda working and imagining that in about two minutes time I'd be walking it in. Luckily that never came. The fitness is slowly but surely returning - now to bin it all on some silly racing :)
2 PM

Stretching/Physio/Plyo 12:00 [3]

Full mobility set

S&C 1:20:00 [3]

Phoebe and Niamh gyming early today but with Joe and Jeremy otherwise disposed this was my only chance for company so dragged myself out. Pretty good set, got through everything I wanted except some Nordics that suffered from being right at the end.

For probably the first time in my life I think my body is substantially stronger than the mileage load I'm putting through it. That's not really a good thing, but it's definitely a thing. Good progression through this strength programme, which ended today, though I think the next set will look quite similar.

Stretching/Physio/Plyo 10:00 [3]

Some hurdles to finish. Back leg improving, at least when hurdling off the left. Off the right still needs some work, but can start to think about weight distribution and being faster coming off the landing.

For the first time today I thought about how very far away from orienteering training this is and wondered why I was doing it. The answer is because it's fun and I want to, but that might be the first step towards big comeback season.

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