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Training Log Archive: Jayson

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Run4 4:32:28 31.45(8:40) 50.61(5:23) 726
  moderate run1 1:45:43 15.19(6:58) 24.45(4:19) 62
  Mod run with diag1 51:36 7.04(7:20) 11.33(4:33) 45
  Run with Strides1 48:18 6.06(7:58) 9.75(4:57) 35
  Total7 7:58:05 59.74(8:00) 96.14(4:58) 868
averages - sleep:7.8

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Saturday Nov 11, 2017 #

7 AM

Run with Strides (Easy run with Indie) 48:18 [1] 6.06 mi (7:58 / mi) +35m 7:50 / mi
ahr:134 max:153 slept:7.0

Easy run out with the dog early as out for the rest of the day. Felt ok on the run and had to hold back a bit, though quite a bit of stop/start.
Felt really tired in the afternoon though and pretty wiped out, not sure I am recovering quite as much as I would like to do at the moment..

Friday Nov 10, 2017 #

2 PM

Run intervals 1:05:47 [4] 9.02 mi (7:18 / mi) +50m 7:10 / mi
ahr:152 max:179 slept:7.5

4 x 1 mile repeats on grass with 3 min recovery. 15 min warm up and cool down. Ran in x country spikes - aiming for 6 min/mile
Lap times: 5:51, 5:52, 5:56, 5:56 - Av HR on all was either 171/172
Did these from the cricket club around the river field, it was reasonably muddy and a bit windy. A few boggy bits which sucked you in and nothing really in the way of "easy" terrain - a good fairly flat loop to use though.
Did a decent warm up and didnt feel too bad. Felt better than yesterday after a better nights sleep, chest still a little tight and throat a little closed so still fighting something, however better than previous day so was happy to do this rather than opt for a rest day.
Wasnt trying to go faster than 6/min/mile and going for a pace that was sustainable, this felt hard but I was not tying up, only slightly near the end of each. The last one did feel hard though and it was more my legs than breathing that were feeling it. Good session and please with splits on this terrain.

Thursday Nov 9, 2017 #

4 PM

Mod run with diag 51:36 [3] 7.04 mi (7:20 / mi) +45m 7:11 / mi
ahr:147 max:168 slept:7.0

Moderate run around town and diagonals (nearer the end of the run rather than mid way
Feeling tired today, didnt sleep well either as had a coffee a bit later in the day yesterday so was awake until 1am - lesson learned. Felt fine running though and had to hold back a bit. Diagonals felt good, trying to get feel for xcountry pace.

Wednesday Nov 8, 2017 #

1 PM

Run 7:44 [1] 1.04 mi (7:26 / mi) +15m 7:07 / mi
ahr:137 max:148

Warm up b4 Fartlek

Run intervals 1:00:19 [4] 8.49 mi (7:06 / mi) +186m 6:39 / mi
ahr:158 max:180 slept:8.5

Fartlek session -15`WU, 10x90``-2:30 easy 15WD
Did this around a very muddy loop from Swinton.
Was not sure weather to do it as have had a tight throat (Kim has been off work with a bug too) Felt quite snotty so eased into it ready to change to a easy run it not ok. Got into it though, felt it was more about the legs than lungs with all the mud and felt better afterwards for it.
Session went really quick, I also tried not to slow down too much between hard efforts to get a feel for it - though dont feel I pushed too hard throughout the session

Tuesday Nov 7, 2017 #

9 AM

Run (Easy run with Indie) 51:21 [1] 6.15 mi (8:21 / mi) +192m 7:37 / mi
ahr:129 max:158 slept:8.5

Easy run out on the moors with Indie, checking all the tape had been collected from Sunday - it had or had.
Indie pulled like a loon for a lot of it so I had a nice easy ride and leg stretch - good to be out on the moors, change of scene and reasonably flat route.
Feel pretty good today and ready already recovered from yesterday so looking forwards to tomorrow.

Monday Nov 6, 2017 #

12 PM

moderate run 1:45:43 [3] 15.19 mi (6:58 / mi) +62m 6:52 / mi
ahr:151 max:164 slept:8.5

Moderate run - down back lanes, mostly tarmac and pretty flat. Just wanted a bit of a break from mud and sliding about tbh. Was pretty icey too so wanted convenience today.
Felt ok, maybe a bit wooden at times but happy that I sustained the pace pretty much all the way without the effort increasing dramatically. Plenty left in the tank at the end. I had about 200ml of water and 2 medjool dates throughout.
Good run in all and it didnt feel like a long time to be out.

Sunday Nov 5, 2017 #

8 AM

Run 1:27:17 [1] 6.75 mi (12:56 / mi) +283m 11:27 / mi
ahr:118 max:148 slept:7.5

Easy run - marking out fell race route with Indie and Russ - lots of start stop, nice bit of recovery and mooching about - felt v tired in the afternoon - too much socialising and fresh air!

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