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Training Log Archive: TimM

In the 7 days ending Dec 2, 2017:

activity

time

miles

Running

11:44:17

84.72

(8:19)

136.35

(5:10)

2911

S&C / Core / Plyo / Flexi

2:30:00

Total

14:14:17

84.72

136.35

2911

[1-5]

11:44:17

2:32

0:00

» now

Saturday Dec 2, 2017 #

7 AM

Running 19:14 [2] 3.91 km (4:55 / km) +33m 4:43 / km

Morning meadows shakeout.

12 PM

Running warm up/down 17:40 [2] 3.44 km (5:08 / km) +87m 4:34 / km

Down the bog to FK and then purko's. Had purposefully tried to avoid the other group so as not to hear the "I'm so glad our session is done" kind of chat, which is exactly what I got when we bumped into each other. Although Jack saying he predicted I'd only do one rep was a nice way of making sure I didn't drop.

C • thanks 2

Running hills 38:46 5.33 km (7:17 / km) +540m 4:50 / km

5 x Purko's. Feeling very average, first one seemed chill but got slower on each one (4.20-4.30). Each one was basically get to the end of the steep bit, feel shite for the next half a minute or so and then recover and feel a bit stronger.

Thought it would take longer so next time will add in Seat direct.

Running warm up/down 24:09 [2] 4.09 km (5:54 / km) +50m 5:34 / km

Down to KF for a few strides and then home.

5 PM

Running 27:50 [2] 5.49 km (5:04 / km) +52m 4:51 / km

Evening meadows shakeout with Dan, Callum and Ali. Feeling alright, first time for a few days I haven't struggled with stomach whilst running which was nice.

Running 4:57 [2] 0.96 km (5:08 / km) +4m 5:02 / km

Watch split the run home from Tesco out.

Friday Dec 1, 2017 #

4 PM

Running 48:06 [2] 9.99 km (4:49 / km) +82m 4:37 / km

Easy round the meadows with Tam, Will and Dan. Legs feeling a little sluggish to begin with but better by the end. Very enjoyable.

Thursday Nov 30, 2017 #

7 AM

Running 8:08 [2] 1.8 km (4:30 / km) +19m 4:17 / km

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

6 PM

Running 16:14 [2] 3.07 km (5:17 / km) +43m 4:57 / km

To DVC then the links.

Running 30:48 5.95 km (5:10 / km) +40m 5:00 / km

Parlauf round the links in the shape of St Andrews cross. Lacking speed and stomach causing issues but good fun session.

Running 37:46 [2] 7.74 km (4:53 / km) +60m 4:42 / km

Pre and post pub. Nicely dehydrated after the sesh so the free beer (cheers Tess!) went straight to the head. Made the proceeding lap and dinner one of the most interesting Dalkeith evenings yet.

Wednesday Nov 29, 2017 #

2 PM

Running 2:17:10 24.25 km (5:39 / km) +864m 4:48 / km
ahr:145 max:171

Lovely long run on the Seat with EUOC, gradually slimming down until only Ali and I left. Decent sunset helping to counter the cold. Keep getting to Wednesday expecting to feel terrible on the climbs and then being pleasantly surprised that I actually feel reasonably strong. A non-MFD week but got in TNF which has become my favorite climb on the Seat and, like last week, a steady one up Radical at the end with Ali.

Tuesday Nov 28, 2017 #

7 AM

Running 27:57 [2] 5.97 km (4:41 / km) +44m 4:31 / km

Morning meadows miles with Ali pre-mobility. Looking forward to the podge from the go.

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

Mobility - genuinely one of the hardest sessions of the week. The combination of strides and crawls is a tough one.

8 AM

Running 9:01 [2] 1.77 km (5:06 / km) +16m 4:53 / km

Podge

5 PM

Running warm up/down 15:19 [2] 3.26 km (4:42 / km) +22m 4:33 / km
ahr:147 max:165

To DVC then the Killing Fields. Feeling a little bloated.

Running 38:22 9.61 km (4:00 / km) +6m 3:59 / km
ahr:171 max:185

5 x 6mins (1). As decent an evening as they get down there - not much wind, pretty dry, only a little bit cold. Running reasonably well tonight, staying on the back of Ali and Eddie but I'd say it felt harder than previous weeks. Didn't expect to pick it back up within a month so pleasantly surprised by that.

Running warm up/down 23:31 [2] 4.08 km (5:46 / km) +51m 5:25 / km
ahr:140 max:156

Finishing the days strides, then a lap, then home. The session may have felt harder but the grind up the hill felt a little easier this week.

Conscious of the last few days being reasonably hard so hopefully long run is chill tomorrow.

Monday Nov 27, 2017 #

4 PM

Running 56:54 14.99 km (3:48 / km) +101m 3:40 / km
ahr:167 max:179

Cruising the streets of Edinburgh with Ali. Have been planning to get some of these fast-steady runs in, hopefully will gradually increase the length.

5 PM

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

Felt dead on the squats (60kg) but one of the most enjoyable sessions I can remember.

6 PM

Running 8:12 [2] 1.77 km (4:38 / km) +16m 4:26 / km
ahr:76 max:83

Home

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 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.

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