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Training Log Archive: AORR

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  running9 8:20:00 72.79(6:52) 117.14(4:16)
  Total9 8:20:00 72.79(6:52) 117.14(4:16)
averages - sleep:9.4

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Saturday Sep 16, 2017 #

9 AM

running (60' moderate) 1:00:00 [3] 9.0 mi (6:40 / mi)
slept:8.0 shoes: adizero tempo

60' moderate with speed variations
While the average pace is faster thank what you indicate on the plan, this session was completed without too much effort.

This session went well, the legs were feeling good and the variations were very responsive.

Friday Sep 15, 2017 #

6 AM

running (easy run) 55:00 [3] 7.85 mi (7:00 / mi)
slept:7.0 shoes: adizero tempo

55' easy - despite the tiredness and the relative difficulty of last nights session this run was positive and not too demanding. I did not do the strideouts as I will focus on the technicls in tonight's session

Thursday Sep 14, 2017 #

6 AM

running (easy ) 30:00 [3] 4.5 mi (6:40 / mi)
slept:8.0

easy + technicals. This is not on your training plan, but wanted to use the techniclas to stretch out the hamstring and hip flexors
8 PM

running (running ) 1:00:00 [3] 9.2 mi (6:31 / mi)
slept:8.0 shoes: adizero tempo

15' easy, 4*(1mile @ 10k pace, 2' recovery), 15' easy.

So the average pace of the 1mile reps was 5'40'', I was really working hard to get up into that pace. I did the session on the flat roads of Battersea park. This was slower than I had hoped to do the 1mile reps and also required more effort. I did notice a very clear differential between the reps where I was relaxed vs the ones where I was fighting to maintain the pace, when I was more relaxed the pace was relatively easy to attain and maintain. Any thoughts or suggestion regarding how to learn to relax, or any interesting documented studies on the subject, would be very interesting and useful.

Wednesday Sep 13, 2017 #

6 AM

running (easy + hills) 1:00:00 [4] 8.57 mi (7:00 / mi)
slept:7.0 shoes: adizero tempo

60' easy + hill sprints

Started this run legs feeling heavy, however was able to pick up the pace after the 10-15'. Hill sprints were positive and pace was good, run felt much easier post the hill reps.
7 PM

running (easy ) 30:00 [3] 4.5 mi (6:40 / mi)
slept:7.0

30' easy + technicals. The technicals showed that my hamstrings and hip flexors were tight.

Tuesday Sep 12, 2017 #

6 AM

running (moderate ) 1:15:00 [4] 10.97 mi (6:50 / mi)
slept:7.0 shoes: adizero tempo

75' moderate pace - kept the pace consistent at 6:50m/m, however towards the end of the run energy levels were dropping and more effort required to keep the pace

Monday Sep 11, 2017 #

6 PM

running (easy run) 1:10:00 [3] ** 10.0 mi (7:00 / mi)
slept:7.0 shoes: adizero tempo

Firstly I corrected the date on the Fartlek session to Thursday last week.

70' easy - this run felt good, and the energy levels were sufficiently high to maintain the pace throughout, no jet lag yet!!

Sunday Sep 10, 2017 #

9 AM

running (easy) 1:00:00 [3] 8.2 mi (7:19 / mi)
slept:7.0 shoes: adizero tempo

60' easy - this run round Richmond park (London), although not on the plan, this felt like the best way to recover from 22 hour flight. Emphasis was on keeping the pace easy.

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