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Training Log Archive: JCallender

In the 7 days ending Oct 12, 2019:

activity # timemileskm+m
  Running6 6:03:02 42.46(8:33) 68.33(5:19) 103
  Strength & Conditioning1 18:00
  Total7 6:21:02 42.46 68.33 103
averages - sleep:7.4

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Saturday Oct 12, 2019 #

2 PM

Running warm up/down 26:50 [3] 2.72 mi (9:52 / mi)
shoes: VJ Irock

Running race 14:24 [3] 2.52 mi (5:43 / mi)
ahr:149 max:162 slept:8.0 shoes: VJ Irock

WEST DISTRICT XC RELAYS

My first XC race in about 5 years on the same field as my last - Ayrshire Athletics Arena. A tough course with plenty of mud and lots of convoluted corners.

I was on the 4th leg for the team so I was running on my own for the most part. Managed to make about 6 places but couldn't quite close down on the Irvine runner in front of me. I was 73rd fastest on the day.

I paced this quite well, started hard and managed to stay with it throughout. I could still feel my cold a bit and I definitely wasn't operating at my best. That being said I was pretty happy with my performance on the day.

Roll on the XC!

Running 25:00 [3] 2.62 mi (9:33 / mi)
shoes: VJ Irock

Friday Oct 11, 2019 #

7 AM

Running warm up/down 17:52 [3] 1.85 mi (9:40 / mi)
shoes: Nike Zoom Pegasus 31

Running 21:08 [3] 1.86 mi (11:22 / mi) +103m 9:42 / mi
ahr:140 max:156 slept:6.0 shoes: Nike Zoom Pegasus 31

6*60s hill reps, 60s rest. In Queens Park with Meghan and Arron.

Kept it at 90-95% effort given the XC relays tomorrow. Felt a bit sluggish/drained towards the end - particularly on the last rep. Didn't sleep very well last night, no idea why.

Running warm up/down 22:09 [3] 2.43 mi (9:07 / mi)
shoes: Nike Zoom Pegasus 31

Thursday Oct 10, 2019 #

12 PM

Running 1:00:00 [3] 7.4 mi (8:06 / mi)
slept:7.0 shoes: White Adidas Supernova Sequenc

A run along the Clyde with John, Ian & Gary. Did some stride-outs on the Green.

Legs felt a bit stiff, but the stride-outs flushed them out a bit.

Wednesday Oct 9, 2019 #

7 AM

Running 58:10 [3] 6.93 mi (8:24 / mi)
ahr:132 max:154 slept:8.0 shoes: Nike Zoom Span 2

Met Joe for a run around the park and in to work. Did stride-outs in the City.

Legs felt stiff after S&C yesterday - took a while to get in to the pace.

Tuesday Oct 8, 2019 #

12 PM

Running 58:45 [3] 7.39 mi (7:57 / mi)
ahr:156 max:184 slept:6.5 shoes: Adidas Supernova ST Boost

A few laps of Glasgow Green at lunchtime. Legs felt much better than yesterday, had to consciously slow down to keep the pace slower than 8 min/mile. Did stride-outs on the muddy grass.

Slept poorly last night for some reason.
8 PM

Strength & Conditioning 18:00 [3]

Two Sets:

Ball Wall Squats * 8
Runners Touch * 8
Push-Ups * 8
Swiss Ball Hamstring Curl * 8
Dead Bug Swiss Ball * 8
Single-Leg Glute Bridge * 8
Side-Plank Knee to Chest * 8
Swiss Quad-Ball Extension * 8 (Found this difficult)
Russian Twist * 8
Mountain Climbers * 8
Single-Leg Squat * 8

A relatively easy session as have been out the habit of S&C this last month.

Monday Oct 7, 2019 #

Running 58:44 [3] 6.74 mi (8:43 / mi)
ahr:140 max:161 slept:9.0 shoes: Nike Zoom Span 2

A run home from work via Queens Park. Feeling creaky & stiff after a few days off.

Sunday Oct 6, 2019 #

Note
(sick)

Lingering

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