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Training Log Archive: Chris98

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Grass run7 5:17:33 50.43(6:18) 81.16(3:55) 122
  Trail run1 1:30:58 14.0(6:30) 22.53(4:02) 190
  Total8 6:48:31 64.43(6:20) 103.69(3:56) 312

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Sunday Nov 12, 2017 #

1 PM

Trail run (90' easy ) 1:30:58 [3] 14.0 mi (6:30 / mi) +190m 6:14 / mi
shoes: #2 s-lab sense ultra

90' mostly easy down the trails. Feeling fairly intact just a little heavy legged but moving well. Tried to get a bit more uphill in it by doing a few loops but still just guessing the amount of climb.

Saturday Nov 11, 2017 #

1 PM

Grass run warm up/down (Warm up/down) 25:39 [3] 3.56 mi (7:12 / mi) +5m 7:10 / mi
shoes: adidas XCS spikes

19' warm up over 2.65 miles with some drills and strides. 7' over 0.91 miles warm down pretty much immediately after the race and then about a one mile walk back to the train station.
2 PM

Grass run race (Milton Keynes cross chall) 18:58 [5] 3.79 mi (5:00 / mi) +30m 4:53 / mi
shoes: adidas XCS spikes

Was in the third row on the start line so got a bad start but I think I benefited because some people conked out sprinting up the short but steep hills. Won't be the case at Liverpool so will need to get up there on the start line. Struggled a little to get through the field and got pushed around a bit and got spiked though the shoes, but got through to the leading group as the leaders slowed it down a bit from the front and was able to pick people off and work through and then just hung on to under17 Euan who managed to stay strong into the finish. Definitely best result I've ever had at a big XC event so very happy! Still just guessing the amount of climb as Garmin isn't syncing with laptop.
Mile Splits: 4:48
4:55
5:12
Then 0.78 miles in 4:03

Friday Nov 10, 2017 #

10 AM

Grass run (40' Easy) 45:45 [2] 6.79 mi (6:44 / mi) +14m 6:42 / mi
shoes: salomon s-lab sense ultra

40' easy round the playing fields, feeling okay, strideouts feeling good.

Thursday Nov 9, 2017 #

9 AM

Grass run (60' Easy ) 1:04:40 [2] 9.59 mi (6:45 / mi) +17m 6:42 / mi
shoes: #2 s-lab sense ultra

60' easy round the playing fields, it was raining but the ground was reasonably firm. Strideouts feeling good.

Wednesday Nov 8, 2017 #

8 AM

Grass run (15'easy+fartlek+15'easy) 1:06:11 intensity: (30:11 @2) + (24:00 @3) + (12:00 @5) 11.4 mi (5:48 / mi) +35m 5:45 / mi
shoes: Salomon s-lab Speed

15' easy over 2.26 miles and then straight into the 12 x 1' / 2' roll on. Feeling good! I would always feel a real burn with about 15 seconds left on each of the efforts and then tried to keep at a some what moderate pace for the roll on and covered 0.33 of a mile or just over on all of the roll ons except the last one (0.32). On the 1' efforts I covered over 0.22 of a mile or over and 0.24 on the last 2 efforts where I really went for it. 15' easy over 2.39 miles.
Good session!

Tuesday Nov 7, 2017 #

8 AM

Grass run (50' moderate ) 52:03 [3] 8.66 mi (6:01 / mi) +15m 5:59 / mi
shoes: #2 s-lab sense ultra

50' moderate round the playing fields in rain and soggy ground. Feeling good and felt like I was moving well without to much effort. Seem to be spending more time sat down in lectures and doing work recently think so have been doing more stretching as lower back can get quite tight.
3 PM

Note

Posture and coordination exercises

Monday Nov 6, 2017 #

8 AM

Grass run (40' easy) 44:17 [2] 6.64 mi (6:40 / mi) +6m 6:39 / mi
shoes: #2 s-lab sense ultra

40' easy round the playing fields, feeling good, strideouts feeling good as well.

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