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Training Log Archive: jyells

In the 7 days ending Nov 16, 2019:

activity	#	time	miles		km		+m
Road/Trail mix	3	3:49:50	27.1	(8:29)	43.61	(5:16)	747
Cycling	1	2:37:00
Grass	2	2:14:00	18.71	(7:10)	30.11	(4:27)	170
Road	2	1:32:30	11.02	(8:24)	17.73	(5:13)	153
Trail	1	57:45	7.46	(7:45)	12.0	(4:49)	77
S+C	1	20:00
Total	7	11:31:05	64.28		103.46		1147

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Saturday Nov 16, 2019 #

Trail 17:45 [3] 5.0 km (3:33 / km) +77m 3:18 / km

Fort William parkrun, 17:45

Legs feeling tired from the off, probably just the effects of yesterdays fartlek. Also a bit icy in places so ran cautiously in these sections. Ran solo from start to finish, about 12s of previous best. Could probably shave a good bit of time off with fresher legs and in dry conditions

Trail (Warm up / Cool down ) 40:00 [1] 7.0 km (5:43 / km)
shoes: Salomon S-lab Sense SG

Approx 20' easy pre and post run, including some leg swings, lunges, calf raises etc. Didn't record this so bit of an estimate with pacing

Cycling 2:37:00 [3]

Some easy cycling on the road bike post park run with Richard and Gavin. Cold day to be out but nice ride
62k / 700m

Friday Nov 15, 2019 #

Grass 1:14:00 [3] 16.1 km (4:36 / km) +115m 4:26 / km
shoes: Salomon S-lab Sense SG

20' easy + Fartlek 8x3' quite hard with 2' rolling recoveries + 15' easy

Warm up/ cool down on the trail with the whole session on the football pitch. Ran the 3's totally off perception only without taking notice off pace. Didn't go all out hard but at roughly 10k pace. Went harder on the last one though. Rolled in and out gradually increasing/ decreasing the pace.
Blister on small right toe made cool down feel a bit uncomfortable. Legs feeling tired this evening

Thursday Nov 14, 2019 #

Road/Trail mix 1:22:00 [1] 15.0 km (5:28 / km) +247m 5:03 / km
shoes: Adidas Terrex agravic speed

80' easy

Another day on the chainsaw and quite a late finish at work so didn't get going until 8. Cracking evening though with the moon out. Getting icy so stuck mainly to the roads. Tightness in lower back not noticeable today

S+C 20:00 [1]

Wednesday Nov 13, 2019 #

Road/Trail mix 1:24:50 [3] 15.8 km (5:22 / km) +425m 4:44 / km
shoes: Adidas Terrex agravic speed

Easy + 90" hill reps + Easy

25' on the road from the house into the glen and used the same hill as last weeks 60" reps, which is a pretty good quality trail.

Feeling quite tired initially after a day on the chainsaw at work. Lower back a bit tight from that too. Reps felt okay considering though. Finishing each rep in pretty much the same place on the hill. 3' jog down in between.
No niggles to report apart from the slight tightness in lower back. Didn't seem to affect the running though

Tuesday Nov 12, 2019 #

Road 1:06:00 [1] 12.98 km (5:05 / km) +71m 4:57 / km
shoes: Adidas UltraBoost

60' easy + Diagonals

Cold night but a good one to be out. Mainly on the road through town with diagonals on the grass. Nice comfortable run; good to get the legs turning over a bit faster on the diagonals

Monday Nov 11, 2019 #

Road/Trail mix 1:03:00 [3] 12.81 km (4:55 / km) +75m 4:47 / km
shoes: Adidas UltraBoost

60' easy + strideouts
Most of the day spent travelling north. Back in Fort William by the evening and good to give the legs a shakeout along the canal after a lot of sitting down and a couple of hours driving back from the airport
Foot still holding up well and feels back to normal.

Sunday Nov 10, 2019 #

Road (Easy) 26:30 [1] 4.75 km (5:35 / km) +82m 5:08 / km
shoes: Salomon S-lab Sense SG

Various things going on at home meant the running was a bit disrupted today. Did a short easy run with my cousins partner before getting into the moderate session. Cut the moderate short to an hour though as we had a family get together in memory of my uncle who recently passed away

Grass (Moderate ) 1:00:00 [3] 14.01 km (4:17 / km) +55m 4:12 / km
shoes: Salomon S-lab Sense SG

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