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Training Log Archive: RunarS

In the 7 days ending Nov 27:

activity # timemileskm+m
  Easy run4 5:21:00 35.92(8:56) 57.8(5:33) 781
  Moderate run2 2:46:00 25.66(6:28) 41.3(4:01) 645
  Intervals1 1:06:00 8.7(7:35) 14.0(4:43) 72
  Strength - legs and core2 40:00
  Strength - upper body1 30:00
  Total10 10:23:00 70.28 113.1 1498
  [1-5]7 9:13:00
averages - sleep:9.3

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Saturday Nov 27 #

5 PM

Moderate run 1:20:00 [3] 20.7 km (3:52 / km) +100m 3:46 / km
slept:7.0 shoes: Saucony Endorphine Pro

A very early flight to Bergen meant a little less sleep.

Full on course the whole day but managed to squeeze out the full 80mins after finishing. Due to the cold weather and icy streets I opted for the treadmill. Just finished the 80mins before closing time at the gym...
Despite feeling pretty tired after the course, the run felt ok. No pains or niggles.

Friday Nov 26 #

7 AM

Strength - legs and core 20:00 [0]

Good night sleep.

Leg strength session 2 - incl. the box jumps etc. Felt fine, no issues of any sort. Good start to the friday.
4 PM

Easy run 1:21:00 [1] 14.9 km (5:26 / km) +67m 5:19 / km
slept:8.0 shoes: Saucony Endorphine Shift

10min prehab

drills, 59min easy, 6 x strides

Felt good - easy flat run along the seafront in Oslo. No pain or niggles. Strides felt quite fast and effortless.

Thursday Nov 25 #

Intervals 1:06:00 [4] 14.0 km (4:43 / km) +72m 4:36 / km

Good night sleep.

10min prehab.

Drills + 20min easy, 8x400 @ avg. 75-76sec (77, 75, 76, 75, 76, 76, 75, 75), 20mins easy.

That was fun! Been a long time since I did a session involving 3:05-3:10 pace. Great to get the legs moving again and it felt very controlled. Wanted to ease into it so the first 400m was the slowest, but still 77sec. Started the next one feeling very controlled but had to slow down when I saw 2:55 on the watch...started that one a bit fast, but adjusted, and for the last 6 I was more or less on target of 75-76sec with more consistent pace throughout each interval. Great session! No pains, no niggles and no stiffness.
Put 4 on intensity even though most of the session was a lot easier.

Wednesday Nov 24 #

9 AM

Easy run 1:22:00 [1] 15.7 km (5:13 / km) +155m 4:59 / km
slept:8.0 shoes: Adidas Boston 8 - yellow

Fab night sleep.

10min prehab.

Drills, 40' easy, 6x8-10" hillsprints, 20' easy.

Felt really good today. Eased into it, kept it relaxed. Fun to do hill sprints again - it's been a while. No calf stiffnes today, so could really focus on fast reps. First one was slow, but gradually got faster and finding my rhtythm again. Really enjoyed it. Good pause between, jogging very easy.
No pains or niggles.
8 PM

Strength - upper body 30:00 [0]

Standard session - increased weight on Frontpress and renegade rows.

Tuesday Nov 23 #

8 AM

Strength - legs and core 20:00 [0]

Leg strenght session 1. Calfs still stiff from the moderate hilly run on sunday.
4 PM

Easy run 1:12:00 [1] 13.5 km (5:20 / km) +87m 5:10 / km
shoes: Salming Greyhound

Drills + Easy 60'

Felt slow and sluggish today - and calfs still pretty stiff. So skipped the strides today. Probably a combination of being tired (late flight back yesterday - less sleep than normal) and stiffness from the moderate, hilly run. Expect to be back to normal tomorrow. Apart from that, all felt fine. No pains or niggles. And no more hilly weekends planned for a long time, so back to the speedy, flat sessions and full focus towards Seville (and the Northumberland race). Just need to get this work week/weekend done and the routine is back to normal.

Monday Nov 22 #

10 AM

Easy run 1:26:00 [1] 13.7 km (6:17 / km) +472m 5:21 / km
slept:8.5 shoes: Hooka Torrent 2

Sleeping really well here - and slightly longer than normal.

Drills, Easy 65ish on trails, 6 x strides.

Really nice, mixed loop, with some gravel/fire roads, trails and a little bit of tarmac. A bit more vert than ideal but last day in Competa. Back to flat Easy Yorkshire tomorrow. A little calf stiffness but nothing mayor. Apart from that, no pains or niggles. Felt good. Strides fairly fast and fluid.

Sunday Nov 21 #

11 AM

Moderate run 1:26:00 [3] 20.6 km (4:10 / km) +545m 3:41 / km
slept:8.5 shoes: Adidas Adizero Adios 5

Another good night sleep.

Drills and then 20,6k moderate with a fair bit of climb.... Did it out and back on the fire road/broad trail to Acebuchal (and further on towards Frigiliana). A bit of tarmac aroudn the halfway point and quite a bit hillier than expected. But - enjoyed it, fun to run a moderate session with so much variation in terms of surface and hills. Pretty pleased with the overall pace as well and felt in control throughout. Perfect temp for it as well - 15-16 degrees and partly cloudy.

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