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Training Log Archive: UltraJaney

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Strength & Conditioning2 2:30:00
  60 Minutes Moderate Run2 1:58:41 12.01(9:53) 19.33(6:08) 189
  Road Cycling1 1:30:00
  Nordic Walking1 1:00:00 4.01(14:58) 6.45(9:18)
  PiYo (Pilates/Yoga)1 1:00:00
  Mad Jack's 51 1:00:00
  Fartlek1 1:00
  Total10 8:59:42 16.02 25.77 189
  [1-5]8 8:58:41
averages - sleep:12

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Saturday Nov 11, 2017 #

11 AM

Mad Jack's 5 1:00:00 [3]
slept:8.0 shoes: Inov-8 X-Talons 212

Mad Jack's 5 race at Attingham Park near Shrewsbury.

An off-road course (mainly flat) through woods, parklands and trails. A lovely place to run. There was a deep pond near the finish.

I ran this at a steady pace and felt fine.

My time was around 53 minutes.

Friday Nov 10, 2017 #

9 AM

PiYo (Pilates/Yoga) 1:00:00 [3]

Pilates/Yoga (PiYo) session.

Thursday Nov 9, 2017 #

5 PM

Strength & Conditioning 1:15:00 [2]

Strength & Conditioning session at the gym.
6 PM

Fartlek 1:00 [0]
slept:9.0 shoes: Inov-8 Roadclaw

Had a busy day so could only do this Fartlek session at the gym which meant the treadmill.

Your session: 10 min Easy + Fartlek 5 x 5 min Steady/3 min Easy + 10 min Easy.

Started off with 5 minute warm up (walk/jog)

Then 10 minutes easy running at 8 kph

Followed by Fartlek at 10.5 kph with the last at 11 kph. Aimed to be out of breath and running at a hard but not a sprinting pace.

Then 10 minutes easy running at 8 kph.

Walked for a few minutes as a cool down then stretching.

Around 5 miles in total.

I would have preferred to have done this outside and off-road/grass but needs must! Still, it's better than no session at all.

No niggles.

Wednesday Nov 8, 2017 #

12 PM

Nordic Walking 1:00:00 [2] 4.01 mi (14:58 / mi)
slept:9.0 shoes: Scott Kinabalu 2

Nordic Walking along the canal at Stone. Brisk pace - quicker than last week.

Did 4 miles.
6 PM

60 Minutes Moderate Run 1:10:25 [3] 7.01 mi (10:03 / mi) +111m 9:35 / mi
slept:9.0 shoes: Inov-8 Roadclaw

Went for a 7 mile run with members of my club - Newcastle AC.

A good moderate run at around 9.30 to 10 min/miling. Last mile was just over 9 min/miling (I think) and I sprinted the last 100 metres to the clubhouse. Getting a fast leg turnover - this was mentioned by others at my club so your Fartlek must be working!

Felt strong and energy levels still good.

Tuesday Nov 7, 2017 #

REST DAY 1 [0]
slept:8.0 (rest day)

Good training week (last week) but due for a rest day.

No niggles or owt else.

Monday Nov 6, 2017 #

11 AM

Strength & Conditioning 1:15:00 [2]

Strength & Conditioning Session

Warm up followed by hip and glute activation work. Bear crawls, mountain climbers etc. Then weights and running-specific bodyweight exercises.
6 PM

60 Minutes Moderate Run 48:16 [3] 5.0 mi (9:39 / mi) +78m 9:12 / mi
slept:8.0 shoes: Saucony Triumph

Did a Moderate Run with members of my club - Newcastle Staffs AC.

This felt more like a progressive run as it gradually increased throughout the session apart from a short section up a hill where everyone eased off a bit.

I ran with a very good runner and friend, a chap called Murray Grimes and we pushed the pace at times and especially on the last 150 to 200 metres back to the clubhouse. He averaged 7.42 min/miling on that stretch and I think I was around 8 min/miling. We both sprinted down the road to the clubhouse and I managed a fast cadence with high knees and on the balls of my feet.

(My Garmin started some way in - Murray recorded the run and we did 5.5 miles at 9.23 min/miling as an average).

Good run.

Sunday Nov 5, 2017 #

10 AM

Road Cycling 1:30:00 [3]

Cycled down to watch runners in the Flying Fox 10 race not far from where I live. Then met a cycling friend and headed towards Eccleshall and home. Easy paced 15 to 20 miles.

No niggles and energy levels still good.

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