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Training Log Archive: RunarS

In the 7 days ending Feb 18:

activity # timemileskm+m
  Easy run4 4:53:00 32.31(9:04) 52.0(5:38) 1094
  Intervals1 1:24:00 12.61(6:40) 20.3(4:08) 99
  Race1 1:08:00 9.51(7:09) 15.3(4:27) 164
  Moderate run1 1:05:00 9.63(6:45) 15.5(4:12) 89
  Turbo trainer, easy1 1:00:00
  Chris's strength1 45:00
  Strength - legs and core1 30:00
  Total10 10:45:00 64.06 103.1 1446
  [1-5]8 9:30:00
averages - sleep:8

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Saturday Feb 18 #

8 AM

Easy run 1:12:00 [1] 13.7 km (5:15 / km) +69m 5:08 / km

Good night sleep.

Felt good, nice morning run along the beach. Hill sprints were good -- felt strong and fast. No pains or niggles.

Friday Feb 17 #

8 AM

Easy run 1:40:00 [1] 16.2 km (6:10 / km) +571m 5:15 / km
slept:8.0 shoes: Hoka Zinal

Ok night sleep.

A bit more climb than expected, but kept it very slow and easy - both going up and down - to avoid smashing up the legs. Felt fine overall, no pains or niggles.

Thursday Feb 16 #

8 AM

Intervals 1:24:00 [4] 20.3 km (4:08 / km) +99m 4:02 / km
slept:8.0 shoes: Saucony Endorphine Pro - Orang

Good night sleep.

Brilliant run along the sea. Flat as a pancake (apart from the start/finish) and I felt strong and good about the session. Ran it blind, focused on effort. Some variation in speed - but not too bad. Average 3:16 for the 2' which I'm happy about. I could have continued and done more. Good session, nice with 20k of road in the legs as well. And a bit warmer weather. Shorts and a vest without freezing my balls off.....:) And no pains or niggles.
3 PM

Strength - legs and core 30:00 [0]

Wednesday Feb 15 #

7 AM

Moderate run 1:05:00 [3] 15.5 km (4:12 / km) +89m 4:05 / km
slept:7.5 shoes: Saucony Endorphine Pro - Blue

Slept well - another 5am alarm.

Drills + 57' moderate. Took a few km to warm up and get into the session, but from there and out it felt good. No pains or niggles.

Tuesday Feb 14 #

6 AM

Easy run 1:01:00 [1] 11.1 km (5:30 / km) +229m 4:59 / km
slept:8.0 shoes: Hoka Speedgoat 5 - Black

Good night sleep - up early (5am) to get breakie in before run. Quite enjoy the early starts now that it's getting a bit lighter....and "warmer".

Legs a bit sluggish today but not too bad. Drills, 50' easy and 5 x strides - which felt decent. No pains or niggles.
4 PM

Turbo trainer, easy 1:00:00 [2]

30' easy then 30' alternating/pyramid.

Monday Feb 13 #

9 AM

Easy run 1:00:00 [1] 11.0 km (5:27 / km) +225m 4:57 / km
slept:8.0 shoes: Hooka Speedgoat 5

Slept like a baby!

Drills + 52' easy.

Felt surprisingly good! Legs not that sore at all... Did a nice and easy loop on some of my favourite trails. Lovely mild morning for it. No pains or niggles.
4 PM

Chris's strength 45:00 [0]


Sunday Feb 12 #

9 AM

Race race 1:08:00 [5] 15.3 km (4:27 / km) +164m 4:13 / km

Another very good night sleep.

Warmup w/Laura, easy, plus drills and a few strides.

A new course this year - basically a 10k loop with less elevation than some of the races around here, but surprisingly hard. Some tough terrain, constantly up and down, difficult to get into any sort of rhythm as the terrain changes constantly, a few gates and some mud. Of course. But bloody hell - it's fun. And fucking hard.

Since there are noe proper climbs on the course I decided to change my tactics. Normally I would let someone else set the pace and try to pull away on a climb in the last half/third of the race, but that wasn't really an option here. So decided to go out hard and see if I could drop as many as possible just by running constantly hard throughout the course. I felt really good early on and got in the lead after about 200m. Only 2 people followed. More or less as expected. The same two guys I raced the last XC and one of them who beat me at the Ferriby 10miler... Great guys, fast and good competition. I pushed hard and could hear the two others work really hard as well. As we approched the 4mile mark, Rob had dropped back a few meters and that's when I made my mistake. Instead of keep pushing, I let the other guy - JJ - take the lead, and pace slowed enough for Rob to catch up.... I should have kept going instead but could also feel the pace and got too comfrotable with someone else pushing up front for a bit (I'd been setting the pace for the entire first 4 miles). But that gave Rob what he needed to make a move with about a mile to go. I managed to follow whilst we dropped JJ. But Soon Rob got a few seconds on me as well and I just couldn't close the gap. He ran very hard. And even though I got a bit closer on the last little climb, I just couldn't keep up on the flatter bits.He's got a very strong finish and leg speed. So in the end he beat me with something like 8 seconds.... about the same as last time. But I think I raced better this time, and Rob admitted that he was about to give up at the point where I slowed down a bit - and basically invited him back in the race. I should have kept going/pushing just that little bit harder at that point. And I probably would have come back with a win. But hey - you learn something new every time. And I love racing with these two guys. Noone holding back, proper hard racing from start to finish. Proper fucked by the end...

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