Training Log: ȷames
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Running (road) | 4 | 4:46:07 | 33.92 | (8:26) | 54.58 | (5:15) | 426 | 53.1 | ||||
| Running (off-road) | 4 | 3:29:36 | 27.25 | (7:42) | 43.85 | (4:47) | 564 | 53.5 | ||||
| Forest-O | 1 | 43:41 | 3.3 | (13:14) | 5.31 | (8:14) | 238 | 7.6 | ||||
| Total | 8 | 8:59:24 | 64.46 | (8:22) | 103.75 | (5:12) | 1228 | 114.2 | ||||
| [1-5] | 8 | 7:51:15 | ||||||||||
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Wednesday Apr 24 #
10 AM
Running (road) 1:17:22 17.16 km (4:31 / km) +152m 4:19 / km
ahr:156 max:177 shoes: NB 860 V12 Jan24 (heavies)
10 mile loop with Crout and Rennie. They were enjoying this at a constant and suppressed level whereas my run was somewhat more emotionally neurotic. Did a fair few minutes hanging off the front which were nice in an 'it's good to be alone sometimes' sort of way; a few with the boys chatting about nothing important, which were actually nice; and a few grinding silently as a three, which were not.
After 9 miles Crout declared that we had to round up to 10 with car park laps before jogging the mile back to the other car park (hence 11 mile 10-miler). The inside of that man's mind is a truly unique place.
Got back in time for Rennie to report the fever-dream-esque horse news. Glad to see that the country has remained fundamentally unserious in our absence.
After 9 miles Crout declared that we had to round up to 10 with car park laps before jogging the mile back to the other car park (hence 11 mile 10-miler). The inside of that man's mind is a truly unique place.
Got back in time for Rennie to report the fever-dream-esque horse news. Glad to see that the country has remained fundamentally unserious in our absence.
Tuesday Apr 23 #
11 AM
Running (road) 1:26:30 16.38 km (5:17 / km) +84m 5:09 / km
ahr:142 max:189 shoes: Adidas Adizero Takumi Sen 8
Down to Spain for the session because Spain is a warm country but France is not.
2*~1.5mile lap @3:29/28
[2']
4*90"[30"] @3:09/10/10/12
[2']
4*90"[90"] @3:02/2:59/56/48
Thought the second big lap was a lot faster than the first but maybe it was just harder. First set of 90s felt like death, second set much better - amazing how much difference that extra minute recovery makes. Decided to give it the sendito on penultimate rep so very pleased to have beans to go faster still on the last one. Reckon I'm out the JK-Hungary-British hole and ready to build on the Shape Of My Life (tm) that I had going into that block.
2*~1.5mile lap @3:29/28
[2']
4*90"[30"] @3:09/10/10/12
[2']
4*90"[90"] @3:02/2:59/56/48
Thought the second big lap was a lot faster than the first but maybe it was just harder. First set of 90s felt like death, second set much better - amazing how much difference that extra minute recovery makes. Decided to give it the sendito on penultimate rep so very pleased to have beans to go faster still on the last one. Reckon I'm out the JK-Hungary-British hole and ready to build on the Shape Of My Life (tm) that I had going into that block.
Monday Apr 22 #
9 AM
Forest-O 43:41 5.31 km (8:14 / km) +238m 6:43 / km
ahr:134 max:170 shoes: NB 860 V12 Jan24 (heavies)
My head taking its place alongside fishing, the wind, and the game in the list of things that are gone.
Sunday Apr 21 #
9 AM
Running (off-road) 1:42:03 22.2 km (4:36 / km) +119m 4:29 / km
ahr:156 max:180 shoes: NB 860 V12 Jan24 (heavies)
Sundays are for the lake. Big group with some big names and some absolute plodding. Enjoyed a very gentle ten miles with the girls and also Barnicoat to start, then broke off with James and Lawrence to do Paula's trail lap, which is absolutely terrible in every conceivable way. Then Rennie wanted to do 2 miles at 6:30s on the road lap so we accelerated towards that and barely got inside 7s. Then I accidentally got angry and tried to run 5:30s. Delightful. Averaged 6:12s for the 6:30s bit. Oops. Good run!
Saturday Apr 20 #
Note
Font's a decent place to train, who knew! Good week training-wise, though quite the race to start it off. There's always a danger of overtraining doing this sort of thing but think I've hit a pretty ideal spot - good mileage which is probably a roughly equivalent training load to 100k in Cambridge. Wouldn't hurt to push that on a touch next week but I'm not gonna count it too closely.
A little bit of soul-searching about what I'm actually trying to do with all this fitness now the big races are done, but I think the bad influence of good friends might be driving me towards a full PB-setting season after Sprint Scotland. Think I can reset everything with current fitness if I can overcome the slight hurdle of finding an 800 weak enough they'll actually let me run. Might mooch over to Jukola too but don't think I can commit to enough forest training to make it a focus.
A little bit of soul-searching about what I'm actually trying to do with all this fitness now the big races are done, but I think the bad influence of good friends might be driving me towards a full PB-setting season after Sprint Scotland. Think I can reset everything with current fitness if I can overcome the slight hurdle of finding an 800 weak enough they'll actually let me run. Might mooch over to Jukola too but don't think I can commit to enough forest training to make it a focus.
10 AM
Running (off-road) 49:07 9.97 km (4:56 / km) +229m 4:25 / km
ahr:160 max:185 shoes: NB 860 V12 Jan24 (heavies)
Hippopotamus run with James. Couple slow miles to get the legs back into it and then just cruising a glorious single-track trail section. Felt a bit like the indistinct path on the big spur towards the end of Mulgrave Woods, but without the bonk. Great fun. Grind up the hippos back, then vyooz city along the tops before upgrading the descending tekkers again. Topic of conversation: what on earth are they up to at the solar furnace?
Friday Apr 19 #
9 AM
Running (road) 26:39 4.0 km (6:40 / km) +8m 6:36 / km
ahr:125 max:162 shoes: NB 860 V12 Jan24 (heavies)
WUP. All kinds of track session nonsense as well as some community service trying to get the snow off lane 1. Turns out this was pretty futile compared to the strong efforts of our big yellow boi in the sky.
Running (road) 57:57 9.28 km (6:15 / km) +5m 6:14 / km
ahr:144 max:184 shoes: Adidas Adizero Takumi Sen 8
Goodness me, a track session, in this economy?
Split halfway between Niamh's session and Rennie's, which seemed about right.
2*200 @38,38
3*4*400 @74,75,75,76; 72,70,70,70; 67,66,68,68
4*200 @32,33,33,33
Happy enough with that for first real track season of the year (after delusional Slovenia shenanigans and trotting round with Phoebe while ill). The middle set at an ambitious 3k pace felt the best, first set a bit surgey trying to find the tempo and third set involved some lactic swimming towards the end. 200s were an attempt to drag James through his final set but not sure I really helped him much. Didn't feel done after the third set of 4s though so nice to do some extra.
Split halfway between Niamh's session and Rennie's, which seemed about right.
2*200 @38,38
3*4*400 @74,75,75,76; 72,70,70,70; 67,66,68,68
4*200 @32,33,33,33
Happy enough with that for first real track season of the year (after delusional Slovenia shenanigans and trotting round with Phoebe while ill). The middle set at an ambitious 3k pace felt the best, first set a bit surgey trying to find the tempo and third set involved some lactic swimming towards the end. 200s were an attempt to drag James through his final set but not sure I really helped him much. Didn't feel done after the third set of 4s though so nice to do some extra.
Running (off-road) 15:16 2.87 km (5:19 / km) +12m 5:12 / km
ahr:147 max:163 shoes: NB 860 V12 Jan24 (heavies)
WD with James and a guest appearance from Phily who was presumably starstruck to be training with such an iconic duo.
Thursday Apr 18 #
10 AM
Running (off-road) 43:10 8.81 km (4:54 / km) +204m 4:23 / km
ahr:158 max:175 shoes: NB 860 V12 Jan24 (heavies)
The boys, confusingly, wanted to do a really nice trail run today, so we did that. Unfortunately, it was snowing (the weather, being as it is, very changeable in the mountains), and my legs went through a variety of sorenesses. Good descending practice in the second half, might have DOMSed my legs out for the session tomorrow oops
7 PM
Running (road) 37:39 7.78 km (4:50 / km) +177m 4:21 / km
ahr:157 max:184 shoes: NB 860 V12 Jan24 (heavies)
Ooh la la! le double dans la neige sont trés froid :( Avec Péter
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 27 | | ||||||||||
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| Mar 30 | |
| Week Ending | Training hours by activity | ||||||||||
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| 10 | ||||||||||
| Apr 27 | | ||||||||||
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| Apr 6 | | ||||||||||
| Mar 30 | |
| Week Ending | Training kilometers by activity | ||||||||||
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| 100 | ||||||||||
| Apr 27 | | ||||||||||
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| Mar 30 | |
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