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Training Log Archive: Cjcollins

In the 7 days ending Apr 21:

activity # timemileskm+ft
  Running - trail2 3:30:51 21.55(9:47) 34.68(6:05) 3674
  Treadmill2 2:01:00 14.06(8:36) 22.63(5:21)
  Running - trail and road1 1:25:10 9.7(8:47) 15.61(5:27) 537
  Running - road1 58:52 7.35(8:01) 11.83(4:59) 310
  Turbo trainer1 45:00
  Total7 8:40:53 52.66 84.75 4521
averages - sleep:7.2

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Sunday Apr 21 #

10 AM

Running - trail (Specific endurance ) 2:05:59 [3] 12.62 mi (9:59 / mi) +1620ft 8:54 / mi
slept:8.0

Out and back along the causeway coast trail. Sunny and warm today with a fair bit of wind. Ran with company today hence a slower pace than I would normally run. Legs still feeling a bit tired though. Took the spring energy gels which I really liked. Thinking of taking tomorrow as a rest day.

Saturday Apr 20 #

12 PM

Running - trail and road (Easy) 1:25:10 [3] 9.7 mi (8:47 / mi) +537ft 8:21 / mi
slept:8.0 shoes: Nike Epic react (blue)

Easy run on a mix of road/tarmac path and trails around Portrush. Feeling really tired (body) and lethargic today so thought it would be best to switch Saturday and Sundays runs around. Was on my feet nearly all day yesterday, several hours of which involved wire brushing the joints on the driveway which probably contributed to the tiredness. Took the run very easy although didn't really feel comfortable for the most part, particularly on the paved sections. Felt better on the trails (about 60% of the run) but took the small climbs very easy. Good weather for running today - overcast and very still and quite chilly

Friday Apr 19 #

10 AM

Running - road (Easy) 58:52 [2] 7.35 mi (8:01 / mi) +310ft 7:42 / mi
slept:8.0 shoes: Nike Epic react (blue)

Ran out and back along the coast road. Felt tired at the start of the run (which is generally uphill) but settled in to a comfortable rhythm after a couple of miles. Nice sunny day but windy which unfortunately ended up as a headwind on the way back.

Thursday Apr 18 #

2 PM

Treadmill (Easy) 1:01:00 [2] 7.01 mi (8:42 / mi)

Treadmill at 1.5% incline. Built up speed gradually with my legs feeling a bit heavy to start. Feeling loosened up at the end. Did 6 strideouts to finish.

Wednesday Apr 17 #

6 PM

Running - trail (Easy) 28:32 [3] 3.03 mi (9:25 / mi) +417ft 8:20 / mi
slept:5.0

Warmup run before the long hill reps. Took a longer route than last week heading from the car park to the top of cavehill through the quarry then down the fairly technical single track mtb trail to the start of the path that I would be doing the reps on. This trail always (literally!) puts a smile on my face although I questioned my own wisdom a couple of times for having chosen it so close to a goal race as it is quite hairy in places.

Running - trail (Long hill rep) 11:18 [4] 1.2 mi (9:25 / mi) +533ft 6:38 / mi

First long hill rep. This went well and I felt quite strong for the most part. It also felt faster than when I did it last week, not because I was pushing harder but just seemed able to go quicker. That turned out to be correct when I compare with last weeks times on the same rep.

Running - trail (Easy) 9:01 [2] 1.19 mi (7:35 / mi)

Jog back down the hill for rep nr 2

Running - trail (Long hill rep) 11:40 [4] 1.19 mi (9:48 / mi) +533ft 6:53 / mi

Long hill rep nr 2. Found this one tougher as my legs were starting to tire and it became a grind to the finish. Still quicker than both of last weeks reps which hopefully shows good progress.

Running - trail (Easy) 24:21 [2] 2.32 mi (10:30 / mi) +571ft 8:31 / mi

Ran back down the hill then up again in a longer loop to finish off. Plenty more climbing in this portion which I ran in the way I would expect to run the steeper climbs in the fling, ie. just rolling the feet and keeping it really comfortable. Good practice for next weekend. Adding up the total climb for tonight works out at over 2000 feet which isn’t too shabby for a Wednesday evening!

Tuesday Apr 16 #

10 AM

Treadmill (Easy + 6 speed variations) 1:00:00 [2] 7.05 mi (8:31 / mi)
slept:5.0 shoes: Nike Vaporfly 4%

Opted for the treadmill today as we still have visitors and it saves a bit of time. Didn’t sleep well at all last night but my legs are feeling good and back to normal today. Did the usual leg swings prior to running. Wore some new shoes - Nike vaporfly 4% which felt really good (would like to think so given the price, but still). Kept the treadmill at 1.5% throughout. Started the speed variations after 20 mins and ran these at 16 km/hr which also felt good.

Monday Apr 15 #

9 AM

Turbo trainer (Moderate ) 45:00 [3]
slept:9.0

We have visitors over from England for a couple of days for the Easter break so had to squeeze in a session between breakfast and going out for the day. 45 mins was enough in any case as my legs have been feeling yesterday’s run (or more likely the cumulative effect of the weekends training). This did loosen things up though. Also got a really good nights sleep last night, maybe I should run marathons in training more often!!

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