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Training Log Archive: Chris98

In the 7 days ending Feb 18:

activity # timemileskm+m
  Road run4 2:44:32 22.39(7:21) 36.04(4:34) 265
  Grass run2 1:50:18 15.84(6:58) 25.5(4:20) 25
  Track 1 1:22:08 11.18(7:21) 18.0(4:34) 47
  Trail run1 1:21:08 10.63(7:38) 17.1(4:45) 196
  Total8 7:18:06 60.05(7:18) 96.64(4:32) 532
averages - sleep:7.2

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Sunday Feb 18 #

2 PM

Trail run (80' easy ) 1:21:08 [2] 17.1 km (4:45 / km) +196m 4:29 / km
slept:7.0 shoes: #2 s-lab sense ultra

80' easy on the trails with about 17 minutes on the road to get there and back. Feeling little tired today.

Saturday Feb 17 #

9 AM

Grass run (50'mod + 4 x hill sprints) 59:10 [3] 14.9 km (3:58 / km) +18m 3:57 / km
slept:7.0 shoes: #2 s-lab sense ultra

50' moderate round the field, started slower and picked it up. Felt really good. Felt the warmth of the sun for the first time in months, probably made a big difference. Only did 4 hill sprints on the road as legs were working hard and didn't want to over do it so soon then just jogged back feeling surprisingly light and springy today.
4 PM

Note

Posture and coordination exercises.

Friday Feb 16 #

8 AM

Road run (50' easy) 49:03 [2] 10.1 km (4:51 / km) +43m 4:45 / km
shoes: Nike zoom fly

Went for a really nice run with Gavin 25 minutes out of Armagh and back. Felt surprisingly fresh but hip flexors and calf muscles a little worse for wear, don't think I could have managed strides without causing a bit of damage.

Thursday Feb 15 #

8 PM

Road run warm up/down (warm up) 26:59 [2] 6.02 km (4:29 / km) +10m 4:27 / km
shoes: Nike zoom fly

Warm up round the course a with drills and strides.

Road run race (Armagh 5K) 15:07 [5] 5.0 km (3:01 / km) +6m 3:00 / km
shoes: Nike zoom fly

Got a pretty good position on the start line quite close to the front but don't think I attacked the race as much as I could have and got pushed around and cut off a lot and had hurdle a few bodies as people stacked it and took out the people behind them. Held onto Mike Hoyle for a little while who I beat at Sale last year but then lost him and got forced wide on a lot of the corners and people just kept coming past me the whole way round which was a little disheartening. In the end quite impressed with the pace I was able to run at but pretty gutted to miss out on the sub 15. I might have been able to get 7 seconds from just asserting myself a little more when it started to get hard but can't complain with 25 second PB. Phenomenal event but might have been a little overwhelmed by the amount of people running fast in such a close proximity as it made for quite a scrappy race with lots pushing and elbows. But good to get the experience and will know to be a little more aggressive next time.
Mile splits:
4:33
4:42
4:44
9 PM

Road run warm up/down (warm down) 22:02 [2] 3.92 km (5:37 / km) +12m 5:32 / km
shoes: Nike zoom fly

Started to feel a little bit of cramp coming on through hamstrings and calfs as I walked away from the finish area. Had a banana and some dates and water and it took me a while to get some clothes on as I was quite dizzy and very tired. Got three minutes into the shuffle of a warm down and had to jump into the portable toilets as it felt like my stomach decided to drop out. They nearly loaded the cubicle onto the truck with me still inside. Got sorted and carried on plodding round the course for another 20'. Legs felt dead and by the time I finished everything was packed up and everyone had gone and it was almost like nothing had happened.

Wednesday Feb 14 #

8 AM

Grass run (45' easy + strides) 51:08 [2] 10.6 km (4:49 / km) +7m 4:49 / km
slept:7.0 shoes: #2 s-lab sense ultra

45' easy round the field, very windy but had it on my back majority of the time. Ground was quite firm after a nice day yesterday and a windy night. Feeling really good and moving nicely and strides felt really good.

Tuesday Feb 13 #

1 PM

Road run (50' easy + strides) 51:21 [2] 11.0 km (4:40 / km) +194m 4:17 / km
slept:7.0 shoes: Nike zoom fly

50' easy over the Menai bridge for a nice little plod along the sea front on Anglesea, 25 minutes out and back found a massive statue on a beach which was quite cool. Did strides in front of the house which felt okay. A little tired today will take it very easy rest of today and tomorrow.

Monday Feb 12 #

5 PM

Track (30'easy+10x200m+20'easy) 1:22:08 intensity: (1:17:08 @2) + (5:00 @4) 18.0 km (4:34 / km) +47m 4:30 / km
slept:8.0 shoes: Nike zoom fly

30'easy + 10 x 200m / 3' easy + 20' easy
Jogged out of lecture round Bangor for a bit then down to track. Did drills and strides and got into the 10 x 200m with 3' easy. Felt really good, nice and smooth never busting a gut. Kashi was there just doing some easy running and a younger lad called Ollie who is also racing Armagh who was doing some hill sprints some 150m sprints and a 10' tempo. Very cold and rained a little during the reps but was never that bad. All reps between 30 and 34, feeling very good tonight and moving well.

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