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Training Log Archive: Pablova

In the 7 days ending Feb 10, 2018:

activity	#	time	miles		km		+m
Running (mostly off-road)	3	2:39:45	21.55	(7:25)	34.67	(4:36)	319
Running (road)	3	2:07:54	19.73	(6:29)	31.75	(4:02)	223
Running (road+path)	1	39:25	6.06	(6:30)	9.76	(4:02)	126
Running	1	25:00
Total	8	5:52:04	47.33		76.18		668

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Saturday Feb 10, 2018 #

11 AM

Running (road) warm up/down 19:53 [2] 4.72 km (4:13 / km) +81m 3:53 / km

Up and over to the start of the road picked out for the session. Warmer than I expected today which was nice. Legs felt pretty good.

Running (road) (Fartlek) 35:07 [4] 10.01 km (3:31 / km) +80m 3:22 / km

5x(1km/1km)

Did this along a quieter back road - turned out to be quite lumpy, which I suppose is decent training for xc. First 1km hard had a fair bit of climb in it, which added to the feeling of lethargic-ness, then the rest were undulating, and felt better and better each harder rep. I was able to keep a good steady pace going for the recovery 1km's too throughout the session. Felt strong.

Running (road) warm up/down 19:53 [2] 4.87 km (4:05 / km) +13m 4:02 / km

Back down to the village. Survived the first longer session on road for quite a while, felt good!

Friday Feb 9, 2018 #

8 AM

Running (mostly off-road) (Easy) 59:01 [2] 13.3 km (4:26 / km) +120m 4:15 / km

Felt so tired today and my legs were dead. Just plodded along enjoying a bit of morning sunshine. Had a massage last night so that might be causing the lethargic legs.

Thursday Feb 8, 2018 #

8 AM

Running (road) warm up/down 12:49 [2] 2.92 km (4:24 / km)

Down to the lab. Legs felt ok despite body and head being tired.

9 AM

Running (VO2 MAX TEST) 25:00 [5]

5' WU ; Test ; 5' WD

Not sure exactly how long the actual test part lasted. Was good to do this test eventually, and will be interesting to see the results. Weird because I finished and immediately think like 'oh I could have gone a bit longer', but then in the moment my hamstrings were going and was straining - I think I probably could have lasted an extra 30-60".

10 AM

Running (road) (Easy) 5:39 [2] 1.1 km (5:09 / km) +20m 4:43 / km

Back to the Meadows - legs a bit dead now and breathing not quite settled.

Running (road) intervals 19:38 [4] 4.95 km (3:58 / km) +6m 3:56 / km

4x400m (90" jog), 5x200m (60")

Wasn't sure how much of the session to do - probably should have done a couple more reps of each distance, but then want to do the session on Saturday so I played it on the safe side. Started off a bit sluggish but legs woke up after the first couple 400's and felt pretty good at the faster pace. Just ran on the tarmac (first time for a session in I don't know how long!) as had my 'clean' trainers on from the treadmill.

Running (road) warm up/down 14:55 [2] 3.18 km (4:41 / km) +23m 4:32 / km

Wednesday Feb 7, 2018 #

2 PM

Running (road+path) (Steady) 39:25 [2] 9.76 km (4:02 / km) +126m 3:48 / km

Steady around the Seat - have moved the session to tomorrow as have taken the opportunity to do a VO2 max test tomorrow morning. I'll do part of today's session afterwards probably. Felt ok today, legs a bit lethargic on the hill.

Tuesday Feb 6, 2018 #

6 AM

Running (mostly off-road) (Easy) 59:28 [2] 12.39 km (4:48 / km) +102m 4:37 / km

Early one with Ewan - pretty cold, but legs felt decent actually despite my head still in bed. Did a few strides at the end which was nice.

Monday Feb 5, 2018 #

Note
(rest day)

Sunday Feb 4, 2018 #

8 AM

Running (mostly off-road) (Easy) 41:16 [2] 8.99 km (4:36 / km) +97m 4:21 / km

Pre-travel easy run on a very nice still morning. Went back up to the race course as couldn't be bothered trying to find anywhere else. Left calf (mainly the soleus/peroneals) still very tight, but just felt stiff running, not painful, so hopefully that's all it is. Everything else felt relatively ok!

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