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Training Log Archive: Ginie

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Mixed trail road running2 1:21:33 10.6(7:42) 17.06(4:47) 181
  Cross trainer1 40:00
  Road running1 29:11 4.04(7:14) 6.5(4:29) 64
  Trail running1 27:30 3.71(7:24) 5.97(4:36) 104
  Strength and conditioning1 20:00
  Running on grass1 16:55 1.89(8:57) 3.04(5:34) 6
  Total6 3:35:09 20.24 32.57 354

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Sunday Nov 26, 2017 #

(rest day)

Saturday Nov 25, 2017 #

12 PM

Running on grass warm up/down 9:49 [2] 1.85 km (5:18 / km) +3m 5:16 / km
ahr:129 max:137

Trail running race 27:30 [5] 5.97 km (4:36 / km) +104m 4:14 / km
ahr:143 max:174

Alloa XC

Hilly and muddy course (would expect no less from XC!) I struggled a lot in the first lap - worrying a lot about my footing in the mud, not able to settle in a rythm and feeling like I was missing a gear. I actually felt a bit better in the second lap and overtook a couple of girls. I guess I'm missing a bit of that Lactic endurance at the moment.
I think I finished 21st, not great but I have to stay I'm pleased to be racing without niggles and just actually racing. I'm sure I'll easily get a bit fitter with more training.

Running on grass warm up/down 7:06 [2] 1.19 km (5:59 / km) +3m 5:55 / km
ahr:148 max:155

Friday Nov 24, 2017 #

(rest day)

Thursday Nov 23, 2017 #

11 AM

Road running 29:11 [2] 6.5 km (4:29 / km) +64m 4:17 / km
ahr:138 max:153

20min easy + 5min 'best' pace + cool down jog.
Pretty cold outside today (and snowing to start with!) it took a bit of time to warm up but after 15min it was fine. Felt good on the fast 5min, did roughly 3.34/k pace, not that fast because it was a bit downhill but everything working well so happy with that.

Wednesday Nov 22, 2017 #

11 AM

Mixed trail road running 35:38 [2] 8.01 km (4:27 / km) +92m 4:13 / km
ahr:162 max:187

Started raining as soon as I stepped outside, damn! Easy run around hazlehead, everything feeling good and I didn't notice the knee clicking today.

Tuesday Nov 21, 2017 #

11 AM

Mixed trail road running 45:55 [3] 9.05 km (5:04 / km) +89m 4:50 / km
ahr:145 max:163

25min easy followed by 10*200m with 60sec recovery, finishing with a ~4min job back. Julie came and did the session with me, it was nice to have some company in that grim weather! And also someone to make sure I was pushing enough on the reps haha!
I went for my usual hazlehead loop, unsurprisingly muddy and wet! Some reps were slightly downhill, some slightly uphill, most across puddles, mud and wet leaves! About 7 reps were on trails and the last 3 on the road, so they were anything between 35 to 47 seconds.
No problems during the reps, my knee (on the bad side) was clicking on the cool down jog, not painful at all though - maybe things are just a little tight. I haven't been very disciplined on the glutes exercises and foam rolling in the last week so I will have to change that, being busy is not a very good excuse.
8 PM

Strength and conditioning 20:00 [1]

20min glutes exercises + loads of foam rolling

Monday Nov 20, 2017 #

12 PM

Cross trainer 40:00 [3]

Intervals on the cross trainer, bit heavy legged but overall everything is feeling good.

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