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Training Log Archive: Jon X

In the 7 days ending Sep 4, 2011:

	activity	#	time	miles		km		+m	load
	Running	7	7:28:08	54.02	(8:18)	86.94	(5:09)	1002	1849.4
	Pilates	1	40:00						40.0
	Circuits	1	20:00						40.0
	Total	7	8:28:08	54.02		86.94		1002	1929.4
	[1-5]	7	8:27:13
averages - weight:77.3kg

1:48

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Sunday Sep 4, 2011 #

2 PM

Running 1:48:32 22.18 km (4:54 / km) +136m 4:45 / km
shoes: Asics Hyperspeed

Supposed to be 37km with last 21km at marathon pace or thereabouts. A bit of a risk but now or never for a run of that length. Quad tightened right up when I picked the pace up and got increasingly painful, so had to back right off and jog back to car. Still painful a few hours later. Need physio to work some magic at lunchtime appointment tomorrow....

Ouch.

C • Fingers crossed.... 2

Saturday Sep 3, 2011 #

5 PM

Running 39:28 [2] 7.07 km (5:35 / km) +150m 5:03 / km
shoes: Brooks Ghost

Due final long run tomorrow so just a recovery run today. Quad still niggling, need to be careful with it tomorrow.

Jog.

Friday Sep 2, 2011 #

5 PM

Running 1:08:55 [3] 15.02 km (4:35 / km) +91m 4:27 / km
shoes: Brooks Ghost 2011

Wanted to do 24km but busy day at work and seeing a house at 7pm, just time for 70mins. Ran it at a decent pace and felt pretty comfortable doing so.

Pleasing.

Thursday Sep 1, 2011 #

7 PM

Running warm up/down 15:16 [3] 3.0 km (5:05 / km) +19m 4:56 / km
shoes: Brooks Ghost 2011

Went to the uni for some reps, had forgotten the track would be in use by Central, so headed out to the Cambuskenneth road instead....

Running intervals 26:23 5.98 km (4:25 / km) +38m 4:17 / km
shoes: Brooks Ghost

...for 8x600m with 1min jog recovery. Twinge in left quad still there but went ahead anyway and it seemed to survive okay, Didn't fancy risking it for the 4x200m I had planned at the end though.

Supposed to be at approx 5km pace and I guess they were (although a little variable - slightly slower on the farm track than the tarmac), but it was all a bit of an effort. Mileage in past week high by my standards but would have hoped for it to feel a bit easier.

Plodder.

Running warm up/down 22:04 [2] 4.02 km (5:29 / km) +78m 5:00 / km
shoes: Brooks Ghost 2011

Jog back and then round the loch. Met Rupert on his way to meet Ben who was at the Central training.

Wednesday Aug 31, 2011 #

7 PM

Running 1:11:50 [3] 9.73 km (7:23 / km) +362m 6:14 / km
shoes: new Inov8 Roclite

Terrain. Hilly terrain at that. And with a map in my hand. And fell shoes on my feet. All very strange. Had to do a couple of road miles at the end to calm down.

Collected the far controls from Jase's evening event on Dumyat (very very tentative on the rough stuff and descents!), then dropped down to the track and ran along the road to the Sherrifmuir Inn. Was loving the jogging up Dumyat and the feeling of being out on the hill, but less good was that my left quad (complaining in last 2km of tempo yesterday) was a bit iffy throughout. Hopefully just tight, will see how it is tomorrow...

Variety.

Tuesday Aug 30, 2011 #

Note

26 days until Berlin.....

7 PM

Running 1:08:41 15.03 km (4:34 / km) +79m 4:27 / km
shoes: Brooks Ghost 2011

2.5km steady to warm up
10km tempo in 41:46 (20:49 out and 20:57 back)
1 min walk
2.5km steady/easy to warm down

10km at marathon pace - went okay but had to work a little harder than I would have liked in the second half. Also I have a bad feeling that the wind may have been behind me for that half....

Disciplined.

C • sub-3 3

Monday Aug 29, 2011 #

6 PM

Pilates 40:00 [1]
weight:77.3kg

It's back! Earlier than planned by special request of the marathoners - thanks Jase.
Beneficial.

Circuits 20:00 [2]

One 30/5 circuit and stretching thereafter. Taking it carefully....
Worthwhile.

Running 26:59 [2] 4.91 km (5:30 / km) +50m 5:14 / km
shoes: Brooks Ghost

Easy jog with Rosco northwards and back via Laighhills and station. Felt okay.
Encouraging.

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