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Training Log Archive: mezzacanezza

In the 7 days ending Nov 17:

activity # timemileskm+m
  moderate run / race1 3:08:12 21.26(8:51) 34.22(5:30) 659
  Easy run3 2:35:06 17.39(8:55) 27.99(5:32) 83
  60 sec hill reps1 1:20:47 9.64(8:23) 15.51(5:13) 82
  Easy run and 6 stride outs1 1:14:44 8.66(8:38) 13.94(5:22) 69
  moderate run1 1:00:00 8.49(7:04) 13.67(4:23) 6
  S&C1 59:39
  Recovery massage1 45:00
  Total9 11:03:28 65.45 105.33 899
  [1-5]8 10:18:28
averages - sleep:9.3

» now

Sunday Nov 17 #

6 AM

Easy run 1:20:02 [2] 15.16 km (5:17 / km) +13m 5:15 / km
slept:7.0 shoes: dynaflyte 3

Today was a tough easy run. I didn't feel very energetic at all or particularly motivated. I kept it really easy throughout, just plodding along.

Glutes were a bit tired again towards the end of the run. I stopped at some water coolers for sips of water along the way. I basically was not very motivated in the run and essentially was looking for a break and a skive constantly! I also stopped for a chat about half way with a trail running friend I saw.

yesterday afternoon I was walking around in proper slow motion, not my usual energetic self.

Saturday Nov 16 #

12 PM

Easy run 1:00:04 [1] 10.32 km (5:49 / km) +67m 5:38 / km
slept:10.0 shoes: fujitrabuco pro

I felt fine today on this run and took it very easy to start with. I was only a little stiff in my left ankle after yesterday but very well recovered otherwise.

Confession - I had two small glasses of red wine last night. I never drink and I wont be having any more before cape town.

I felt a little dehydrated still in the morning so I ran at midday! We are expecting some rain this week so there's some cloud coverage and it was actually not too bad. It was still about 30 degrees but really fine at a super easy run tempo.

Friday Nov 15 #

6 AM

moderate run / race 3:08:12 [3] 34.22 km (5:30 / km) +659m 5:01 / km
slept:5.8 shoes: fujitrabuco pro

intensity 3 or 4 out of 5. I cant decide.

I felt very good and comfortable for the first 20K which had most of the climbing.

As the heat was rising and the distance creeping up I could feel it being a little bit more effort on the body.

Apparently I looked very smooth and comfortable though. running in around 5th place overall for most of the race but progressed up to second by 30K

Fuelling seemed ok. I found the gels a bit sickly though and took one again at a silly point. popped the salt tablets throughout. I was feeling slight crashes in energy or something that was just a little off. glutes also were quite sore.

It was a lot of road and dirt track. they had taken out the more single track tehcnical section. Slightly under distance also in the end I was expecting it to be over.

Wednesday Nov 13 #

7 AM

Easy run 15:00 [2] 2.51 km (5:59 / km) +3m 5:56 / km
slept:8.0 shoes: kayano 26

easy warm up lap with my students.
7 PM

60 sec hill reps 1:20:47 [3] 15.51 km (5:13 / km) +82m 5:04 / km
slept:8.0 shoes: kayano 26

I ran with a friend from home tonight who is in town with work. He is going for a sub 2.45 marathon at Valencia. He wasn't as tired as I was at the end of the hill reps haha. I note on his strava it said 153m elevation for the session whilst mine just said 82... so one of us is out and i hope its not my watch. 3:29 min/k pace average for the reps (just for info, i do not look at my watch whilst running - i have checked garmin connect for this and i am just giving you all the info to help build a picture of my capabilities... you may not want this info and just let me know tomorrow when we chat if not). I felt very energy depleted by the end and in the second easy 30... maybe a little dehydrated also as i have not been so good with my hydration today which i know is an error with the long run on friday..and generally.

Tuesday Nov 12 #

7 AM

moderate run 1:00:00 [4] 13.67 km (4:23 / km) +6m 4:23 / km
slept:7.5 shoes: dynaflyte 3

I had no intention of going out the front door at moderate pace but it seemed to just happen as I felt really good and the legs were not particularly stiff (I had a good evening in my recovery tights clearly).

i felt a slight moment of panic at 4K as I thought I was getting tired but that passed.I got another wave at 8K and it passed.

My torq gels arrived and I had one before the run (rhubarb and custard breakfast) as I figure there isn't much difference to that and having breakfast (i had a small banana also for breakfast). I also feel I need to see if I can run with no stomach issues at a higher intensity with them. I won't do this again if this is an issue.

All good though - really enjoyed getting to run consistently at a moderate intensity and it feels like a long time since I have done anything like that!
10 AM

Recovery massage 45:00 [0]

3 PM

S&C 59:39 [3]
shoes: kayano 26

band walks, clams, glute bridge hold

skipping 2 feet, single leg

lunge onto box with overhead press
super man planks

hamstring exercise with stability ball, assisted pull ups, hanging sit ups

Monday Nov 11 #

5 PM

Easy run and 6 stride outs 1:14:44 [2] 13.94 km (5:22 / km) +69m 5:14 / km
slept:9.5 shoes: fujitrabuco pro

I did the same route as yesterday but at the end I got kicked off the grass where I was doing my stride outs and put on the track. This meant they were a bit faster than normal as the track just seems to have that effect on me haha. 2.50-2.40min/k pace. Legs were ticking over really nice and smoothly in them.

I am a bit stiff today. right glute in particular. felt my hamstrings also a little bit on the run and had a clicky left ankle. Other than that, I felt like I was really nicely cruising in the run. Warrick joined also.

weekly massage booked for tomorrow morning.

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