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Training Log Archive: TimM

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running10 10:48:21 67.67(9:35) 108.91(5:57) 3446
  S&C / Core / Plyo / Flexi3 2:30:00
  Running Drills1 4:58 0.27(18:10) 0.44(11:17) 1
  Total10 13:23:19 67.94 109.35 3447
  [1-5]10 10:53:08

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

10 AM

Running warm up/down 19:22 [2] 2.98 km (6:30 / km) +116m 5:26 / km

Checking out le hill with Garrett.

Running 46:06 intensity: (21:06 @2) + (25:00 @4) 6.38 km (7:14 / km) +493m 5:13 / km

5 hill reps from the bottom to the top of Summerhouse Knott. Started off steep, got steeper before flattening off a little ahead of a final kicker. Taking ~4.50 so a decent amount of effort in the session.

Running 48:45 [2] 9.52 km (5:07 / km) +172m 4:42 / km

Extended WD along the roads with Garrett. Feeling slow and tired to begin with but at the turning point perked up a bit and pace increased. Felt good.

Decided against planned meadows miles once back in Edi - had said I'd keep same mileage as week before but some expensive miles over the weekend. Same hours though which is more important measure.

Saturday Nov 25, 2017 #

10 AM

Running 2:21:49 [2] 17.36 km (8:10 / km) +1082m 6:14 / km

Aiming for 3-4hrs from Coniston. Very loose plan but not sure how long it’d all take, and looked like there was a reasonable amount of snow higher up. Just as I was leaving the car park it started snowing and cloud was down quite low so knew it would be decent fun. Headed up the Walna Scar (?) first, not many people at all. Visibility was quite low, snow was quite deep in places and of course it wouldn’t be complete without some wind. Lost the path a few times but just having a great time really. Then planned on getting onto the Old Man ridge but was unsure of what the paths doing. Ended up following some footprints which gave me some comfort but when I caught the group who made them I made sure to concentrate a bit more. Then up to Swirl How and across to Wetherlam before coming back. So it turned out a fair bit shorter than planned but it was quite slow going and the only way to extend without making it a little contrived would have taken significantly longer. Plus, despite taking enough food, I hadn’t eaten a thing so a bonk would have come at some point. Not fussed, just really enjoying being out in the fells and so much fun to be in conditions that get you going.

Friday Nov 24, 2017 #

Note
(rest day)

Told myself I would so I did.

Took the time to hurredly write this: https://furtherfasterhigher.wordpress.com/2017/11/...

Thursday Nov 23, 2017 #

7 AM

Running 7:31 [3] 1.84 km (4:06 / km) +18m 3:54 / km

S&C / Core / Plyo / Flexi 1:00:00 [0]

Session has changed just at the right time as boredom was creeping in.
8 AM

Running 7:57 [2] 1.79 km (4:27 / km) +16m 4:15 / km

6 PM

Running warm up/down 19:48 [2] 4.2 km (4:43 / km) +19m 4:37 / km
ahr:138 max:150

To Meadowbank. Not feeling too spritely. Cold.

Running Drills warm up/down 4:58 intensity: (3 @0) + (43 @1) + (4:12 @2) 0.44 km (11:17 / km) +1m 11:10 / km
ahr:131 max:151

Running intervals 34:52 intensity: (19:31 @2) + (9:08 @3) + (6:13 @4) 7.72 km (4:31 / km) +1m 4:31 / km
ahr:161 max:185

4 x (600, 400, 200) with 200 between reps and 400 between sets. Unsurprisingly my lack of speed endurance got totally found out tonight. I expected this so not frustrated, or annoyed, or puzzled. Just need to put the work in and it will come back. Completely goosed afterwards, quite nice to get that feeling again.

Running warm up/down 20:04 [2] 3.58 km (5:36 / km) +59m 5:11 / km
ahr:146 max:158

With the boys back home. Ali and I had a decent period of monging out once back.

Wednesday Nov 22, 2017 #

2 PM

Running 2:00:20 intensity: (8 @0) + (5:03 @1) + (1:47:38 @2) + (7:31 @3) 19.89 km (6:03 / km) +791m 5:03 / km
ahr:146 max:178

EUOC long run. Cold, wet and misty - lovely.
A nice chilled pace so no complaints from the legs today, even after an early TC voyage avec Bash. All feeling very comfortable and ready to start increasing from next week onwards. Also haven't had any aches from the knee this week but will keep Friday as a non-running day and perhaps even a full day off just to be sure.

Tuesday Nov 21, 2017 #

7 AM

Running 7:44 [2] 1.7 km (4:33 / km) +29m 4:11 / km

S&C / Core / Plyo / Flexi 30:00 [0]

Standard mobility. Inch worm and Spider-Man the usual death marches.

Running 8:36 [2] 1.8 km (4:47 / km) +18m 4:33 / km

8 and a half grim minutes.
5 PM

Running 21:48 [2] 3.78 km (5:46 / km) +24m 5:36 / km

Running 32:00 intensity: (4:00 @1) + (28:00 @4) 8.05 km (3:59 / km) +25m 3:55 / km

4 x 7mins (1).
Legs haven’t felt too fresh these past few days so thought this could be a drag. In the end it was actually an enjoyable evening, started slow and felt stronger as the session went on. Definitely felt as though the pegs were the limiting factor on the first couple but then found myself in that ‘comfortably hard’ zone for the rest. Quite warm but the classic KF winds added a little toughness. If only Holyrood Palace was taller. Donated my head torch to the Skunk for the last rep - have to help a brother in need.

Seem to be improving each week at the moment which both pleases and surprises me. Helps to relieve the craving for miles for the sake of miles.

Running 23:29 [2] 4.25 km (5:32 / km) +48m 5:14 / km

Monday Nov 20, 2017 #

8 AM

Running 1:10:43 [2] 10.6 km (6:40 / km) +485m 5:26 / km
ahr:137

Misty morning on the Seat with Rob. Very enjoyable, even if legs weren’t too energetic.
5 PM

Running 8:25 [2] 1.8 km (4:41 / km) +24m 4:23 / km

S&C / Core / Plyo / Flexi 1:00:00 [0]

Same sets, more weight, less reps.

Running 9:02 [2] 1.7 km (5:19 / km) +26m 4:56 / km

Had planned on morning miles tomorrow but not going to. Generally a bit wiped out today.

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