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Training Log Archive: JCallender

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running11 8:05:43 59.85(8:07) 96.32(5:03)
  Strength & Conditioning2 1:01:30
  Total13 9:07:13 59.85 96.32
averages - sleep:9.2

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Saturday Nov 23 #

1 PM

Running warm up/down 17:35 [3] 1.94 mi (9:04 / mi)
shoes: Brooks N8 CX Spikes

Running 30:52 [3] 4.97 mi (6:13 / mi)
ahr:170 max:188 slept:8.5 shoes: Brooks N8 CX Spikes

DUMBARTONSHIRE XC CHAMPIONSHIP

First long XC in a long long time. The course started at the school, followed a muddy trail along the Kelvin and then went for three hilly laps of Maryhill Park.

I stared out in the top-3, led the pack for a bit and then settled in behind Marc Pollock at a comfortable pace. Me and Marc swapped 3rd/4th places for most of the laps. The first lap felt hard, the second/third laps steady. Marc shot by me on the hill of the final lap and I thought 'No problem, I'll get him on the flat." I didn't quite manage that, but I was able to pass Michael Miller with 600M to go to finish 3rd.

Reasonably happy with this race - pushed hard from beginning to end and was able to maintain a decent pace throughout. Think I could've come second if I'd been a bit bolder/more aggressive, I certainly had a couple of percent left in the tank at the end.
2 PM

Running warm up/down 19:02 [3] 2.12 mi (8:59 / mi)
shoes: Adidas Supernova ST Boost

Laps of the park with Romy.

Friday Nov 22 #

5 PM

Running warm up/down 10:25 [3] 1.22 mi (8:32 / mi)
shoes: Adidas Supernova ST Boost

Running 20:14 [3] 3.01 mi (6:43 / mi)
ahr:148 max:168 slept:8.0 shoes: Brooks N8 CX Spikes

Laps of Bellahouston in the dark. Slight pain in my left knee, stopped briefly to stretch 5 mins in, seemed to clear it up.
6 PM

Running warm up/down 20:22 [3] 2.44 mi (8:21 / mi)
shoes: Adidas Supernova ST Boost

Thursday Nov 21 #

12 PM

Running 59:03 [3] 7.05 mi (8:23 / mi)
ahr:165 max:195 slept:6.5 shoes: White Adidas Supernova Sequenc

A run along the Clyde with Ian and Mark followed by some stride-outs on the Green.

Legs, calves particularly, felt tired after yesterday.

Wednesday Nov 20 #

6 AM

Strength & Conditioning 30:00 [3]
slept:8.0

3 sets:

Ball Wall Squats * 15
Runners Touch * 15
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 20
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 15
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

Felt quite tired throughout.
12 PM

Running warm up/down 20:18 [3] 2.37 mi (8:34 / mi)
shoes: Nike Zoom Span 2

Running 19:10 [3] 2.9 mi (6:37 / mi)
ahr:166 max:177 slept:8.0 shoes: Brooks N8 CX Spikes

Fartlek: 10 x 1 min/1 min roll-on. With Ruth on Glasgow Green, Stella joined for the last couple of reps.

Splits: 0.19, 0.19, 0.19, 0.19, 0.20, 0.19, 0.20, 0.20, 0.20, 0.20

Felt quite tired throughout this - forgot to have something to have a snack this morning, so it had been 5hrs since I'd eaten.



1 PM

Running warm up/down 19:43 [3] 2.22 mi (8:53 / mi)
shoes: Nike Zoom Span 2

Tuesday Nov 19 #

6 AM

Running warm up/down 10:25 [3] 1.17 mi (8:54 / mi)
slept:8.5 shoes: Adidas Supernova ST Boost

Running 20:03 [3] 2.89 mi (6:56 / mi)
ahr:132 max:146 shoes: Brooks N8 CX Spikes

Laps at Bellahouston Park. Freezing morning; the grass mostly solid and my laces had frozen stiff at the end of the session. Legs felt fine, no twinge in my knee, on the steady efforts or stride-outs.
7 AM

Running warm up/down 24:57 [3] 3.01 mi (8:17 / mi)

Monday Nov 18 #

6 AM

Strength & Conditioning 31:30 [3]

3 sets:

Ball Wall Squats * 15
Runners Touch * 15
Push-Ups * 10
Swiss Ball Hamstring Curl * 15
Dead Bug Swiss Ball * 20
Single-Leg Glute Bridge * 15
Side-Plank Knee to Chest * 10
Swiss Quad-Ball Extension * 15
Russian Twist * 20
Mountain Climbers * 20
Single-Leg Squat * 10

As ever, quite stiff on the first set but felt OK for the last two.
6 PM

Running 59:15 [3] 6.84 mi (8:40 / mi)
slept:8.0 shoes: Black Nike Air Zoom Pegasus 34

Met Ruth for a jog home after work, incorporating a loop around Queens Park.
Interrupted sleep last night so felt quite tired at the start.

On the 3rd stride-out I felt a sharp twinge in my left knee, it didn't get any worse or better afterwards so I left the stride-outs to jog home. Did plenty of work on the foam-roller/spikey-ball in front of the TV.

Sunday Nov 17 #

11 AM

Running 2:14:19 [3] 15.7 mi (8:33 / mi)
ahr:140 max:178 slept:9.0 shoes: Nike Zoom Pegasus 31

The plan was to do the Seven Lochs Trail but whoever was putting out the signs gave up 2.5 miles in so what followed was a convoluted but enjoyable trot through the fields, trails and mud of Glasgow's East End. Bitterly cold but sunny.

Legs felt dull after yesterday but I didn't struggle at any point.

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