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Training Log Archive: RuariCottier

In the 7 days ending May 19:

activity # timemileskm+m
  Running4 2:25:54 19.14(7:37) 30.81(4:44) 512
  Total4 2:25:54 19.14(7:37) 30.81(4:44) 512

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Sunday May 19 #

12 PM

Running warm up/down 2:37 [1] 0.56 km (4:40 / km)
ahr:158 max:176 shoes: Kalenji kiprun

Easy 200m with 3x 100m strides. Included so dynamic exercises as well.

Running race 40:38 [5] 9.71 km (4:11 / km) +144m 3:54 / km
ahr:192 max:199 shoes: Kalenji kiprun

Oban ABCD ‘10k’
3rd Overall
1st 16 and Under
Wasn’t planning on doing the race but did in the end. Legs weren’t feeling the best to start with given the tempo run on Wednesday and the run yesterday but still felt decent. Went off a bit to hot but stuck with it, trying to stay with the 2 lead runners. One thing I noticed was my cadence was noticeably lower so that something to keep in mind. Fell off the lead pair but maintained a decent pace especially into the wind. Didn’t stop or slow significantly on the hill so gained some time there. Then it was just a downhill run to the finish.
Good run, could have been much quicker if legs were fresh but wouldn’t have changed the results much. Results were a bit of luck as I know at least 4 or 5 other people who weren’t there could have demolished me. Unfortunate it wasn’t exactly 10k but still nice to get out.

Friday May 17 #

12 PM

Running intervals 29:30 [4] 5.12 km (5:46 / km) +117m 5:10 / km
ahr:190 max:204 shoes: Inov 8 Mudclaw 300

Put this as intervals because that was basically what it was. Spectating the first leg SIPR and following a couple of my friends who were running, taking some pictures. So it was about 4 1km reps of about 3:50/km in some places trying to keep up and get ahead to get photos. But then with a bit of hanging around as I took a couple of significant shortcuts to get ahead (and I also didn’t want to drop down then climb up the massive hill). Legs tired after this stacked on the tempo run.

Wednesday May 15 #

5 PM

Running tempo 43:36 [4] 10.01 km (4:21 / km) +86m 4:11 / km
ahr:185 max:203 shoes: Kalenji kiprun

Didn’t know what I was planning on doing, but decided on a 10k tempo. Not pushing too hard but giving it a good go, definitely had some left in the tank at the end. Not a good evening for it however as town was full of tourists and was a really warm evening so that kind of killed me. Other than that a good run, legs are a bit goosed though after that.

Monday May 13 #

5 PM

Running (Trail) 29:33 [3] 5.41 km (5:28 / km) +165m 4:44 / km
ahr:140 max:161 shoes: Kalenji kiprun

Getting out the house after the maths exam, ran the first leg SIPR as close as possible (skipped out a couple sections). Good route, however it was pouring with rain and everything was ridiculous slick so decked it a few times. No major niggles just getting the legs turning over.

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