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Training Log Archive: kPa

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running5 5:48:45 38.33(9:06) 61.69(5:39) 2090
  S&C2 1:30:00
  Total7 7:18:45 38.33 61.69 2090
averages - sleep:7.1

» now

Saturday Dec 2, 2017 #

3 PM

Running (easy) 1:09:26 [2] 6.8 mi (10:13 / mi) +464m 8:25 / mi
slept:7.5 shoes: Inov-8 Mudclaw

I did this in Somerset, the Quantock Hills. Some road but mainly grassy, open moorland. Perhaps slightly sluggish after the hard session yesterday but not too bad. I had a slight niggle in my middle toe (right), which was worse when I was cold at the start and gradually got better. It feels like nerve pain - pins & needles, numbness and occasional shooting pains.
I did 8 x hill sprints on a steep section of good trail. 6s each which felt good.

Friday Dec 1, 2017 #

2 PM

Running (progressive running) 1:25:24 [4] 9.5 mi (8:59 / mi) +704m 7:18 / mi
ahr:159 max:181 slept:7.5 shoes: Salomon speed

70' progressive running then 15' warm down. I did a couple of loops around Black Rock for a change - a mix of good trail, muddy/snowy trail and reasonably technical rocky stuff. I made sure the last 15mins was uphill so I could reach threshold pace. I tried not to look at my watch too much and pick up the pace spontaneously, which made the whole run quite fun. The last few mins were pretty intense and not sustainable, but I couldn't help myself. It was good to get in some technical trails at a quick pace to get my eye in for racing on Sunday. Feeling good.
6 PM

S&C (coordination & posture) 45:00 [1]

Thursday Nov 30, 2017 #

slept:8.0 (rest day)

Wednesday Nov 29, 2017 #

6 AM

Running (easy) 1:07:50 [3] 6.5 mi (10:26 / mi) +337m 8:59 / mi
slept:5.0 shoes: Inov-8 Mudclaw

I feel much better this morning after 5 hours of good quality sleep. Really enjoyed this run and my legs felt really good. Mainly through fields (thankfully a lot of the mud was frozen) with a short road section. I did the hills sprints on the road: 6 x 12s on a slightly less abrupt hill than last time.

Tuesday Nov 28, 2017 #

Running (moderate) 1:00:24 [3] 8.73 mi (6:55 / mi) +250m 6:21 / mi
ahr:171 max:179 shoes: Salamon S-lab Sonics

Undulating road run with the club. The pace at the start was way to fast and I stupidly got carried away which I am kicking myself for. The second half was more like moderate pace and very comfortable. I wasn't exactly bouncing with energy but my legs feel fine, no tightness etc.
My sleep quality has been terrible for the last week because I've got a lot of work on at the moment which is slightly stressful. I might try to restrict it a bit for a night or 2 to ensure quality then get back into a routine.
6 AM

S&C (Coordination & posture) 45:00 [1]

Monday Nov 27, 2017 #

3 PM

Running (easy) 1:05:41 [2] 6.8 mi (9:40 / mi) +335m 8:23 / mi
slept:7.0 shoes: Inov-8 Mudclaw

I did this on muddy/ rocky trails in the woods. I feel quite weary both mentally and physically after the busy weekend on call and poor quality sleep for a few nights. I gradually perked up as the run went on and the legs feel fine. I'm glad it was just an easy run though. Finished with 6 strides on a good quality track which felt good.

Sunday Nov 26, 2017 #

slept:8.0 (rest day)

Long day at work

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