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Training Log Archive: Jayson

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Run with Strides3 2:44:38 20.39(8:04) 32.81(5:01) 298
  Run3 2:39:30 22.17(7:12) 35.68(4:28) 438
  S&C 1 2:01:08 6.18(19:36) 9.95(12:11) 321
  moderate run1 1:30:02 13.41(6:43) 21.58(4:10) 184
  Run with hill sprints1 1:03:48 7.13(8:57) 11.48(5:34) 115
  Total9 9:59:06 69.28(8:39) 111.5(5:22) 1356
averages - sleep:7.5

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Saturday Dec 9, 2017 #

1 PM

Run 15:00 intensity: (13:00 @3) + (2:00 @4) 1.82 mi (8:15 / mi) +25m 7:54 / mi
ahr:146 max:166 slept:8.5

Warm up - started chucking it down with snow when we got there so had to kick my arse to make sure warmed up.
Easy run around the course plus lunge matrix/strides - felt really good it the warm up, nice and bouncy and good breathing. Maybe could have made the easy run a bit longer and some longer intensities but felt good and ready for it.

Better night sleep thank fully - went right through

Run race 28:15 [4] 4.26 mi (6:38 / mi) +109m 6:09 / mi
ahr:173 max:179

West yorkshire cross country race - Keithly - 4 and a bit laps - very hilly and stop start course well chewed up with deep slippy mud - apparently it is called the X country race for fell runners..
Over all happy and think I finished near to where I did on the last race, another good test and good experience, enjoyed racing with those around me and had another strong finish kick in the last 1/4 mile were I passed a few again. This was a much more technical race too and there were certainly some good advantages to be had from picking good lines which I made full use of (especially the off camber parts) I actually think a pair of fell shoes would have been better today as they have the grip on the heel.
However I feel I could have done much better if I had not made the following errors.
My start was absolutely crap! I messed this up as decided just before the start that I was at the wrong end on the line (at the bottom of a hill) went to move up to the top and as I was going in the back of every one they set off - so spent the first 1/2 mile trying to get to where I should have been at the start - elbows out and my first spike in the leg!
Settled down into position but took a while to get my legs back, then got a stitch/cramp which I feel took the edge of things and I was running a little defensive (not quite pushing as much as I felt I could) - I had a gel just before the start so wonder if that didnt help (still not used to racing at this time of day so not eating well enough before hand need to be more disciplined with this)
I think I finished in a decent place (25/26) but feel my farltek run last Wednesday got more out of me - I struggled to get into that next gear I think. It is all a means to an end though so not beating myself up at all, a good day out and I actually feel fairly fresh now.

Friday Dec 8, 2017 #

8 AM

Run with hill sprints 1:03:48 [1] 7.13 mi (8:57 / mi) +115m 8:31 / mi
ahr:135 max:157 slept:6.0

Easy run out with Kim and Indie - around back lane and woods - felt fine, enjoyed going steady and it being sociable!
Finished with 5x Hill sprints.
Bad nights sleep again, went to bed late (Kim was out) and woke up 3am had to get up and clear head.

Thursday Dec 7, 2017 #

10 AM

S&C hills (Hilly hike) 2:01:08 [1] 6.18 mi (19:36 / mi) +321m 16:53 / mi
ahr:87 max:131 slept:6.5

Easy hilly hike around the moors with Kim and Indie - nice morning out good to clear head and loosen up.
Rubbish nights sleep, could get into a proper sleep then had to get up with restless leg, ate some cereal, read and managed to go off about 2am
5 PM

Run with Strides 1:02:00 [1] 7.53 mi (8:14 / mi) +76m 7:59 / mi
ahr:128 max:150

Easy run around town in dark.
Felt good - made a big effort to stay at a easy pace rather than get carried away - was bloody boring though!! Think I will go off road for my easy runs!!
Strides felt good and had to hold back a bit afterwards.

Wednesday Dec 6, 2017 #

12 PM

Run 12:09 [1] 1.69 mi (7:11 / mi) +21m 6:55 / mi
ahr:143 max:162 slept:8.5

Warm up with a few stride outs, felt a little stiff to start with but the strides helped

Run intervals 51:59 [4] 7.83 mi (6:38 / mi) +190m 6:10 / mi
ahr:169 max:179

Fartlek around muddy/woody and fun route. 12x90``with 2``30 sec roll on.
Felt a little slugish to start with but got into it, didnt want to go to hard so tried to stick to just below x country effort. It was very muddy pretty much every where, ground is quite soft but I did feel strong through these parts. Felt that my form felt better than it has for a few days too.
Pushed a bit harder towards the end and felt like there was more to go, felt much better than last week and as though heart rate could go higher and I could "rev" the engine more so really please with how I felt. Almost felt like I could run fast again! Didnt really feel like I faded at all at the end either, and held a bit back for the weekend - good session.

Run 9:47 [1] 1.24 mi (7:53 / mi) +15m 7:36 / mi
ahr:142 max:154

Cool down post run - felt better for doing this and a good cool down/stretch

Tuesday Dec 5, 2017 #

3 PM

Run with Strides 1:00:46 [1] 7.77 mi (7:49 / mi) +136m 7:25 / mi
ahr:135 max:149 slept:8.5

Easy run out around back lanes and woods - just kept it nice and easy, all felt ok and could have pushed if I wanted to so do feel well recovered from Sunday.
Generally feeling almost back to normal - resting heart rate back down and a better night sleep last night

Monday Dec 4, 2017 #

8 AM

Run with Strides 41:52 [1] 5.09 mi (8:13 / mi) +87m 7:49 / mi
ahr:132 max:153

Easy run out with Indie - ice and snow nearly all gone.
Felt reasonable ok following yesterdays session though had a crap nights sleep, awake for about 2 hours half way through.
5 PM

Run 42:20 [1] 5.33 mi (7:57 / mi) +79m 7:36 / mi
ahr:133 max:148 slept:6.0

Easy run out around town in the dark, felt ok and better than the morning, nothing hurting and only a little heavy legged.

Sunday Dec 3, 2017 #

11 AM

moderate run 1:30:02 [4] 13.41 mi (6:43 / mi) +184m 6:26 / mi
ahr:162 max:174 slept:8.5

Moderate effort, mostly roads and paths.
A little tight in glutes so had a decent warm up. Felt strong today and set off running faster than I thought I would, kept it fairly calm and got into a decent rhythem. Kept Av pace reasonably high, held off a bit in the middle so it didnt become to fast. Pushed a bit more in the last 20 min or so, but didnt really feel to fatigued until the very end.
Good run, enjoyed it and really please that these longer runs are were I seem to be making the progress..

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