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Training Log Archive: TimM

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running12 9:19:05 71.82(7:47) 115.58(4:50) 1751
  S&C / Core / Plyo / Flexi2 2:00:00
  Total13 11:19:05 71.82 115.58 1751
  [1-5]12 9:19:05

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MoTuWeThFrSaSu

Saturday Dec 9, 2017 #

9 AM

Running 18:48 [2] 4.0 km (4:42 / km) +36m 4:30 / km

AM shakeout.
1 PM

Running 17:12 [2] 3.31 km (5:11 / km) +29m 4:58 / km

WU. Course looked fun and hard (surface) which suited me fine as spikes aren't something I currently own. Although will probably invest in time for Hants XC champs.

Running 33:48 [5] 9.56 km (3:32 / km) +98m 3:22 / km

East District XC - Livingston.
Have been looking forward to this for a while as a good marker of how the fitness is coming back. Obviously hoped to see an improvement since Braids. Been a bit of a strange week training wise but felt good on the WU and it was a nice day with a lot of people out racing / supporting so stood on the startline with not an ounce of dread.
Started quite hard but it felt reasonably comfortable. Was surprised to be close to people I'm never close to but stuck with it. I don't run these races with an aim of position so was happy to go with it - best that can happen is I surprise myself and get an ok result; worst is that I die heavily and get an even shiter result than normal.
Took a while for people to start passing but eventually they did. To begin with they came past slowly, I hung on for a bit and then they went but towards the end it was more a case of the insta drop. Had been relatively close to Ali for the first two laps and then faded badly so the gap grew quite a lot but still better than Braids I think so I'll take it.
Enjoyed it and judging by the rapid onslaught of a stomach ache, must have worked hard enough too.

Running 15:26 [2] 2.59 km (5:57 / km) +33m 5:36 / km

WD with an interlude. Cold.
5 PM

Running 41:42 [2] 8.61 km (4:51 / km) +57m 4:41 / km

Evening shakeout with the Meadows crew. Always worth it.

Friday Dec 8, 2017 #

1 PM

Running 39:39 [2] 8.7 km (4:33 / km) +58m 4:25 / km

Easy Meadows chill with the standard Meadows boys. Always enjoyable and look forward to these runs a lot at the moment.

Thursday Dec 7, 2017 #

7 AM

Running 7:36 [2] 1.81 km (4:12 / km) +19m 3:59 / km

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

8 AM

Running 8:17 [2] 1.78 km (4:40 / km) +16m 4:28 / km

6 PM

Running 40:21 [2] 8.86 km (4:33 / km) +58m 4:25 / km

Was supposed to do a session of 10 x 1min with Bash but struggled all day with the effect of Christmas Meal last night, in that I got a max of three hours of sleep. Just didn't have any desire to run hard, so didn't.

Wednesday Dec 6, 2017 #

2 PM

Running 2:36:53 [2] 25.22 km (6:13 / km) +1046m 5:09 / km

EUOC long run, although it got decimated rather quickly. Wasn’t sure how this was going to go after last night but felt fine so did as planned. Quite possibly the windiest I’ve seen on the Seat but got used to it after a while. Very dark for the last 45mins or so, resulting in the slowest descent of the crags known to man.

Tuesday Dec 5, 2017 #

8 AM

Running 30:23 [2] 6.61 km (4:36 / km) +63m 4:23 / km

Easy meadows miles.
5 PM

Running warm up/down 15:19 [2] 3.32 km (4:37 / km) +19m 4:29 / km

DVC and then KF.

Running 25:36 intensity: (5:36 @2) + (20:00 @4) 6.51 km (3:56 / km) +6m 3:55 / km

Felt bonky as anything during drills but thought may as well start and see. Done enough sessions where the start felt terrible but quickly that feeling gets replaced by some surprisingly good running. Didn't seem to be happening so bailed halfway through the first. Just felt a bit weird, legs didn't seem too tired anything, just a strange feeling really. Hopped back in for the next three and seemed fine, but then on the fourth just stopped - again not feeling overly dead but running with Ali was feeling harder than previous weeks. Don't really see the point in running half heartedly so would rather stop and call it a day than plough on.

Not too fussed - been doing three sessions a week each week and everythings been better than expected so far, so one less than perfect session isn't an issue. Sometimes just roughly following the structure of the group sessions is a little too rigid and it would be worth being more flexible.

Running warm up/down 32:09 [2] 5.76 km (5:35 / km) +49m 5:21 / km

Home

Monday Dec 4, 2017 #

4 PM

Running 1:07:54 [3] 17.15 km (3:58 / km) +148m 3:48 / km

Loop down to Portobello with Bash. Time flew by and pace felt nice. Some fun spaced out pedestrian dodging at the end too.
5 PM

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

6 PM

Running 8:02 [2] 1.78 km (4:31 / km) +16m 4:19 / km

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