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Training Log Archive: AORR

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  running9 10:11:10 97.96(6:14) 157.65(3:53)
  Total9 10:11:10 97.96(6:14) 157.65(3:53)
averages - sleep:9.3

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Saturday Aug 26, 2017 #

9 AM

running (easy + hill reps ) 1:15:00 [4] 10.9 mi (6:53 / mi)
slept:7.0 shoes: adizero tempo

20' easy/ 8*60sec hills reps/ 20 easy

Session was good, maintaining the pace on the hills was tough past the 45 second point. Did these hills of the road, which has a less comfortable feeling than the normal trail that I would use.

running (easy + hill reps ) 1:15:00 [3] 10.25 mi (7:19 / mi)

6 PM

running (easy run) 40:00 [3] 5.71 mi (7:00 / mi)
slept:7.0 shoes: adizero tempo

30' easy + 3*technical exercises

I kept this session easy, and focused on the technical exercises. The technical are the best way of sorting the legs out from the working hill reps.

Friday Aug 25, 2017 #

6 AM

running (easy ) 1:00:00 [3] 8.88 mi (6:45 / mi)
slept:8.0 shoes: adizero tempo

60' easy: good run this morning, legs felt good and the effort level was kelp easy. Recovered from lack of sleep.

Thursday Aug 24, 2017 #

7 PM

running (70mins easy ) 1:10:00 [4] 9.78 mi (7:09 / mi)
slept:8.0 shoes: adizero tempo

70mins easy plus 6*strides.

Legs felt ok, and the stride form was ok, despite the pace being slower than expected. Some residual tiredness from the previous nights poor sleep.

Wednesday Aug 23, 2017 #

6 AM

running (easy) 30:00 [4] 4.33 mi (6:56 / mi)
slept:8.0

Nothing important to report. Felt a little tired this morning, but session was positive, just turning my legs over ahead of tonight's session
8 PM

running (running +fartlek ) 1:30:00 [4] 13.5 mi (6:40 / mi)
slept:4.0 shoes: adizero tempo

Session: 20' easy / 5*(5' @ 10km pace/1' float/ 1' @ 5km pace) / 20' easy

Completed session, however the pace was slow, 10km @ 5:50m/m pace, 5km pace at 5:35mm pace. The previous night I got a really bad nights sleep, could not switch off. After a that night I always find it very difficult to concentrate to get into the correct pace zone. This is reflective of the fact that my legs the following day felt ok, despite this big session.

Tuesday Aug 22, 2017 #

8 AM

running (easy 70') 1:10:00 [3] 10.1 mi (6:56 / mi)
slept:7.5 shoes: adizero tempo

Pace and effort all felt good. I kept the effort level very relaxed following the previous days session. There was no negative effects from the previous days session on the hamstring.

Monday Aug 21, 2017 #

8 AM

running (easy + increasing pace) 1:40:00 [3] 14.86 mi (6:44 / mi)
slept:8.0 shoes: adizero tempo

session: 20'@7:10'mm / 20' @ 6:55mm / 20' @ 6:25mm / 20' @ 6:04mm / 20' @ 7:10mm

Session was done on a undulating trail route. I felt some discomfort in the left hamstring certainly for the first 20' easy. The second block of 20' @ 6:55mm pace felt like I was really using too much anaerobic effort. However as I moved up to the 6:25mm pace which I think suits my style of running (more aggressive) this block felt very controlled and dare I say it, 'floating'. For the final block of 20' at 6mm pace this was as you can imagine more demanding however pace was consistent over that block. This was an interesting session for me, as the slower pace parts felt really demanding and my pace and effort levels never seemed to settle, but as I got to the quicker part of the session everything settled down into a better rhythm. I have market the intensity as 3, and while the over all session was more intense than that, much of the effort contribution was during the early part of the session.

Sunday Aug 20, 2017 #

7 PM

running (70 easy + strideouts) 1:10 [4] 9.65 mi (7 / mi)
slept:7.5 shoes: adizero tempo

The easy part still felt heavy from the day before, and the stride outs while sluggish to start, was better form and pace in the later strides (total of 6 done)

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