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Training Log Archive: Chris98

In the 7 days ending Jan 26:

activity # timemileskm+m
  Trail run4 3:45:40 29.23(7:43) 47.04(4:48) 1056
  Grass run3 1:18:19 9.9(7:55) 15.93(4:55) 167
  Road run1 1:06:49 10.23(6:32) 16.47(4:03) 96
  Grass session1 44:26 7.69(5:47) 12.38(3:35) 100
  Total9 6:55:14 57.05(7:17) 91.82(4:31) 1419

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Sunday Jan 26 #

6 PM

Trail run (1hr 40’ easy) 1:41:37 [2] 20.54 km (4:57 / km) +428m 4:29 / km
shoes: Speedcross pro 2

Not to much of a taxing day at work so felt alright for a decent run out. Went down the edge of the Scar to Helsington and back. Legs feeling a little beat up towards the end so think it was long enough. No soreness really just a general tightness and a bit of stiffness. Had a bit of a roll and a stretch afterwards which felt better.

Saturday Jan 25 #

2 PM

Grass run warm up/down (Warm up ) 21:15 [2] 4.52 km (4:42 / km) +26m 4:34 / km
shoes: Adidas XCS Black

Jog round the first medium lap, flat course with some small undulations, nice under foot for the first km then thick shin deep mud. Some drills and strides along side the start. Felt pretty good. Plenty of familiar faces, very nice to see everyone.
3 PM

Grass session (Northern XC CampHill) 44:26 [5] 12.38 km (3:35 / km) +100m 3:27 / km
shoes: Adidas XCS Black

23rd, first Salford runner and we got 2nd team!
Set off reasonably comfortably but in hindsight potentially a bit quick, the lead pack was pretty big and quite bunched so I thought I was in for quite a good ride just sitting off the back but I fell off it after a fair bit of mud slogging. I was in 15th at the end of the first lap and then I felt like I bonked a little bit in the middle and slipped a few places but I was able to rally a little bit for the last lap and hold on. Finished first Salford runner just a few seconds ahead of Cal Rowlinson and we got 2nd team so very much worth doing! Finishing kick might need a bit of work!
So tough to keep going at points I was flat out running 4 min km pace in the thick mud.
Thought I was fairly comfortable at the start but it was a 3’03” km so probably a bit quick. Good that I was able to not blow up to badly and hold onto it.
Had a good day and always nice to get a bit of silverware!
4 PM

Grass run warm up/down (Warm down) 18:24 [2] 3.11 km (5:55 / km) +10m 5:49 / km
shoes: Adidas XCS Black

Jog with Joe who got 2nd class guy! Tough to beat if he stays fit for mountains in the summer!

Friday Jan 24 #

2 PM

Trail run (40’ easy + strides ) 42:08 [2] 8.62 km (4:53 / km) +200m 4:23 / km
shoes: Sense Ride

Through the woods a few a times with strides in front of the house. Feeling alright.

Thursday Jan 23 #

12 PM

Trail run (30’ moderate ) 30:51 [2] 7.98 km (3:52 / km) +198m 3:26 / km
shoes: Speedcross pro 2

Just over Cunswick and back moving pretty well especially on the downhill. A bit tired on the uphill tried to keep it moderate maybes a bit quick on the downs.

Wednesday Jan 22 #

2 PM

Grass run (40’ easy) 38:40 [2] 8.3 km (4:40 / km) +131m 4:19 / km
shoes: Speedcross 5 Red

Laps of Kendal green, moving alright. A bit tired but moving alright.

Tuesday Jan 21 #

2 PM

Road run (Wu 5x 800m/60”jog) 36:59 intensity: (24:46 @2) + (12:13 @5) 9.47 km (3:54 / km) +35m 3:50 / km
shoes: Nike zoom fly

Jog down to the river loop with a lap too see where the best place for the 800’s was. The longest side was just a little bit too short, so there were two sharp turns and usually a few people to navigate round on each effort but pretty fast running for the most part. I think I averaged around 2’27” so it was potentially more like 10km pace but it was all I could manage on the day. Recovered reasonably well on the minute jog. Was working pretty hard but kept something back for the 4 x 400’s.

Road run (4x400m/60”jog+CD) 29:50 intensity: (25:15 @2) + (4:35 @5) 7.0 km (4:16 / km) +61m 4:05 / km
shoes: Nike zoom fly

4 x 400m on the other side of the river getting faster with each one starting at 72” and getting down to 66” for the last two. Felt like I was moving fairly well and recovering pretty good in between.
Warm down laps and then back up the hill to the house.

Monday Jan 20 #

9 AM

Trail run (50’ easy) 51:04 [2] 9.9 km (5:09 / km) +230m 4:37 / km
shoes: Speedcross pro 2

Very easy over Cunswck, beautiful morning funky colours with lots of cloud inversions. Feeling alright.

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