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Training Log Archive: Pete B

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running8 7:19:53 59.09(7:27) 95.1(4:38) 455
  S+C2 30:00
  Intervals2 20:27 4.47(4:34) 7.2(2:50)
  Drills/ Plyo1 11:02 0.56(19:44) 0.9(12:16)
  Total9 8:21:22 64.13 103.2 455

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MoTuWeThFrSaSu

Sunday Jan 21 #

7 AM

Running 1:28:20 [3] 22.0 km (4:01 / km)
shoes: Nike Racing Flats blue/orange

First attempt at JD Mara session

3km E wu
8km M pace trying for 3:38/k
1km E
8km M pace
2km E Wd

Weirdly enjoyed this. Could keep a good rhythm along the canal and felt strong. Few slower patches taking a wrong path, getting harassed by a dog and a gradual climb at the end of the first 8k.

Struggled a little in the last 1.5k also but kept the pressure and this is just the edge of my fitness I guess.

30:04 (8k) @3:45
29:16 (8k) @3:40

Happy with that.

Saturday Jan 20 #

9 AM

Running warm up/down 16:23 [2] 3.4 km (4:49 / km)
shoes: Nike Racing Flats blue/orange

Wu to PR

Was planning on some tempo running before hand but the unexpected wines last night took its toll - did not get up early enough.

Gave it one 3min effort but the alcohol was too affective

Running tempo 22:19 [4] 6.5 km (3:26 / km)
shoes: Nike Racing Flats blue/orange

Warrington PR (17:19) - (few mins rest), 5min tempo

Thankfully the sleet and fresh air helped my churning stomach.

Planning on hitting the correct threshold pace and run 3:28s

Pretty happy I managed to average 3:28 for the PR as the course was slow today with ice and mud. Pace fluctuated quite a bit but was cruising nicely on the main paths.

6:40 (2k), 3:33, 28, 26
(~4mins rest)
5min tempo - 1.5k

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Racing Flats blue/orange

Wd

Friday Jan 19 #

12 PM

Running 41:50 [2] 10.2 km (4:06 / km)
shoes: Mizuno Wave Inspire (mileage)

Easy down the canal

Drills/ Plyo 11:02 [1] 0.9 km (12:16 / km)
shoes: Mizuno Wave Inspire (mileage)

Drills at halfway

Feeling good until strides and then got a sharp pain in the top of my left calf. Had to work the muscle insertion to be able to run without it hurting but it loosened off pretty quick

Thursday Jan 18 #

6 AM

S+C 10:00 [1]

Easy TBC superset x3
7 PM

Running warm up/down 28:00 [2] 6.2 km (4:31 / km)
shoes: Saucony flats

Wu with some strides

Feeling a little flat in the strides

Intervals intervals 9:57 [5] 3.6 km (2:46 / km)
shoes: Saucony flats

Chorlton Runners Track - Reps

4x400 (3mins), 4x300 (2.5mins), 4x200 (2mins)

Good group pushing hard. Tried to keep it under control and not push too hard.

Paces should have been 70, 52, 35. So went a little harder than this but it was hard not too. Calves painful and getting really tight, hamstrings tightening throughout.

Happy with the consistency and effort level.

66,68,68,68,49,49,50,50,33,32,32,32

Running 29:19 [1] 4.4 km (6:40 / km)
shoes: Saucony flats

Active recoveries

Running warm up/down 16:35 [2] 3.0 km (5:32 / km)
shoes: Saucony flats

Wd

Calves ruined

Wednesday Jan 17 #

12 PM

Running 50:21 [2] 11.2 km (4:30 / km) +90m 4:19 / km
shoes: Inov8 x talon 212 red/grey

Lunch time steady - Tatton Park

Steady easy run trying to get in the 'rougher' parts of the park.

Felt a touch tired around the 5-6km mark. Could feel my glutes are a bit fatigued after yesterday. All good and strong other than that.

Tuesday Jan 16 #

6 AM

Running warm up/down 10:30 [2] 2.0 km (5:15 / km)
shoes: Nike Racing Flats blue/orange

Wu

S+C 20:00 [1]

Squats 5x 5 40,45,50
Split squats
Press ups shoulder press chin ups
4 PM

Running warm up/down 17:01 [2] 3.45 km (4:56 / km)
shoes: Saucony flats

Wu

Intervals intervals 10:30 [5] 3.6 km (2:55 / km)
shoes: Saucony flats

Reps along the Sanky canal path

2x {4x 200 on/off (off 2 mins), 2x 400 on/off (off 3mins) } + 2x 200 on/off

Measured it on time - Equated to 35 on/ 1:25 off, 70 on / 1:50 off

Felt awesome despite the huge head wind and hail on the way out. Starting to feel it in the last couple so held back and cut out the last set

L Achilles /soleus are quite tight

Running 21:04 [2] 3.6 km (5:51 / km)
shoes: Saucony flats

Active recoveries

Running warm up/down 17:26 [2] 3.75 km (4:39 / km)
shoes: Saucony flats

Wd

Monday Jan 15 #

4 PM

Running 1:10:45 [2] 13.5 km (5:14 / km) +365m 4:37 / km
shoes: Inov8 x talon 212 red/grey

Chatsworth to Bakewell

Very wet, very very muddy. Had to keep stopping to check my direction in the dark. Pretty grim tbh. Type 2 fun.

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