Training Log Archive: JCallenderIn the 7 days ending Nov 23, 2019:
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Saturday Nov 23, 2019 #
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
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.
Running warm up/down 19:02 [3] 2.12 mi (8:59 / mi)
shoes: Adidas Supernova ST Boost
Friday Nov 22, 2019 #
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
Running warm up/down 20:22 [3] 2.44 mi (8:21 / mi)
shoes: Adidas Supernova ST Boost
Thursday Nov 21, 2019 #
Running 59:03 [3] 7.05 mi (8:23 / mi)
ahr:165 max:195 slept:6.5 shoes: White Adidas Supernova Sequenc
Legs, calves particularly, felt tired after yesterday.
Wednesday Nov 20, 2019 #
Strength & Conditioning 30:00 [3]
slept:8.0
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.
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
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.
Running warm up/down 19:43 [3] 2.22 mi (8:53 / mi)
shoes: Nike Zoom Span 2
Tuesday Nov 19, 2019 #
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
Running warm up/down 24:57 [3] 3.01 mi (8:17 / mi)
Monday Nov 18, 2019 #
Strength & Conditioning 31:30 [3]
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.
Running 59:15 [3] 6.84 mi (8:40 / mi)
slept:8.0 shoes: Black Nike Air Zoom Pegasus 34
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, 2019 #
Running 2:14:19 [3] 15.7 mi (8:33 / mi)
ahr:140 max:178 slept:9.0 shoes: Nike Zoom Pegasus 31
Legs felt dull after yesterday but I didn't struggle at any point.