Training Log Archive: AlistairHIn the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Running race 1:07:20 [5] 10.0 mi (6:44 / mi) +201m 6:20 / mi
weight:80.3kg shoes: GT1000 2016 YellowBlack 1
Great Edinburgh Run. 95th. Enjoyed that! It didn't go very well to begin with. I started off running with JamRo for the first 1.5 miles then when the course headed up the Royal Mile I decided to not overdo it and to drop back a bit relative to those around me, then same again up the Mound. I'd been hoping to then start running a bit more positively once the course levelled out and hit the Meadows, but, although I was breathing easily, my legs felt tired and I dropped back climbing up onto Lauriston Place.
Half way was 34'23 and I felt like I might slow down in the second half. Then, once the 6 mile sign scrolled past, I thought I might be able to pick the pace up a bit - seeing as there was not so far to go - then when the course started down the innocent railway I put a lot more effort in, sort of cross country race effort, and started running past people. Kept the effort up to the end so 32'53 negative split for the second half. Not really a PB course this with 200m of climb but happy to knock a minute off my Newtonmore time. The difference was that I had enough left to run properly towards the end.
Recent races are a good reminder that running economy is a thing, VO2 max is a thing, and feeling comfortable bashing out kms 10" slower than threshold is a pretty important thing in order to do well at any distance race - and I'll need to practice that a lot more.
Taped my left knee for the first time in a while, as a precaution - it didn't hurt.
Half way was 34'23 and I felt like I might slow down in the second half. Then, once the 6 mile sign scrolled past, I thought I might be able to pick the pace up a bit - seeing as there was not so far to go - then when the course started down the innocent railway I put a lot more effort in, sort of cross country race effort, and started running past people. Kept the effort up to the end so 32'53 negative split for the second half. Not really a PB course this with 200m of climb but happy to knock a minute off my Newtonmore time. The difference was that I had enough left to run properly towards the end.
Recent races are a good reminder that running economy is a thing, VO2 max is a thing, and feeling comfortable bashing out kms 10" slower than threshold is a pretty important thing in order to do well at any distance race - and I'll need to practice that a lot more.
Taped my left knee for the first time in a while, as a precaution - it didn't hurt.
Saturday Apr 22, 2017 #
Note
weight:80.3kg (rest day)
Another rest day - marshalled at the BogTrot. Still pretty knackered.
Friday Apr 21, 2017 #
Running 36:38 [1] 7.1 km (5:10 / km)
weight:80.6kg shoes: GT1000 2016 YellowBlack 1
Easy run in the evening. Legs still quite tired and sore! Felt fit though. Hoping for post JK bounce by Sunday.
Thursday Apr 20, 2017 #
Note
weight:80.6kg (rest day)
Didn't have time, pretty tired anyway.
Wednesday Apr 19, 2017 #
Running 25:32 [1] 4.8 km (5:19 / km) +53m 5:02 / km
Easy recovery run, legs still pretty sore, left knee complaining a little (old pair of Brooks shoes, no insoles). Goal for the week is to actually feel fresh for Sunday race.
Tuesday Apr 18, 2017 #
Note
(rest day)
Tired!
Monday Apr 17, 2017 #
Orienteering race 26:25 [5] 4.3 km (6:09 / km) +136m 5:18 / km
shoes: Mudclaw 300 (Blue)
JK Relay @ Pippingford Park (part of Ashdown Forest), Men's Short. Forest Demon and JoS handed over to me in 7th place and I managed to finish 5th, (team +8.7%). Good run - some energy had returned and I enjoyed the burnout. Some small control circles errors and clearly lost time on the main uphill legs (4 and 9) but basically fine. 11th, +15% on my lap, 9/29 on my gaffle (+15% to same person).