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Old 18-01-2018, 10:16 AM   #541
TheEd
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All under control then

what happens in Vegas stays in Vegas

enjoy

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Old 30-01-2018, 08:02 PM   #542
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Hey there - just checking in.

Jet lag wasn't too bad after Vegas but I landed late so ended up just blasting as much of a 5k as I could muster alone (17:15 so nothing special). Really nice long run on the Sunday (32k).

Last week I did 6x1min and then ran a decent 10k on Sunday (34:48 over a hilly course with lots head-wind). Interestingly I hit record low/high HR on that day (34 resting in the morning, 178 at the top of a hill in the race) so I'm not sure what that means. Weight was 78kg on the line.

Legs were feeling really good today after a rest and I did 10 miles in 59:18 with HR 140-150 feeling steady. Easy day tomorrow then on with the 2k's for another cycle.

This cycle ends with a half marathon on Feb 18th so really looking forward to see what I can work towards there.
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Old 01-02-2018, 10:52 AM   #543
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remember to cutback after Day 3 to day 8

don't look to test yourself and run faster

hopefully you have not built up to the 32k run too quickly, so monitor your legs after the long run

should be interesting on the 18 th

on we go

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Old 02-02-2018, 09:23 AM   #544
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5x2k off 90 yesterday

6:46 (143, 154, 119)
6:43 (150, 161, 129)
6:42 (153, 163, 136)
6:42 (157, 169, 142)
6:37 (161, 170, 138)

78kg

Pleased with that. Had a long day at work so ended up doing these at around 8:30pm (and after a beer!) but felt strong.

Rest day today and then planning a 30k very easy run tomorrow morning. Will certainly taper things back after the 1k's next Tuesday to start shaping up for the 21k.
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Old 03-02-2018, 11:39 AM   #545
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how are you finding your long runs? Do you recover well after them, no ankle or sore calf muscles?

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Old 03-02-2018, 02:57 PM   #546
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Really enjoying the long runs this year and no major soreness after. I get tight calves but nothing that doesn't release. Ankle mobility is good and no soreness. Only issue currently is mild sciatic pain in my right glute but I'm managing this with physio and gym work to activate glutes. The pain is definitely decreasing weekly even with mileage increasing.

Solid 30k this morning in 1:59. Was feeling good at 20k (had been running at 4:05-10 pace, HR 130) so pushed on to 3:45-3:50 feeling loose at 145-150. Just easy jogging now before the 1ks on Tues.
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Old 05-02-2018, 08:09 AM   #547
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nice to see things are coming along smoothly

which often makes me more cautious

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Old 06-02-2018, 12:14 PM   #548
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6x1k off 60 today

3:15 (137, 152, 130)
3:13 (146, 156, 140)
3:11 (149, 160, 143)
3:10 (151, 163, 151)
3:10 (153, 162, 150)
3:08 (155, 164, 147)

Skiing this week but managed to find a nice treadmill (I have a well calibrated footpod). Don't read too much into the HR as I forgot my strap so this was from the wrist LED which tends to be inaccurate (I discovered this was the problem a few weeks back when my recovery HR seemed high - the wrist monitor seems slow to pick up changes up or down, and when I'm fit the HR drops very quickly between intervals).

All still good with the legs and the skiing this week (cross country) should be good for the fitness. I regularly am able to keep HR over 160 avg for 1h+ when skiing (I guess its because so many more muscle groups are engaged).

I have trail shoes so will keep some jogging going.
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Old 06-02-2018, 01:13 PM   #549
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Hi Jamie,

I am a major fan of cross country skiing for aerobic development, and especially during off-periods and build-up, as it is not running and the mental recharge while gaining aerobic capacity is worth its weight in gold

all looking good

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Old 10-02-2018, 03:14 PM   #550
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16:30 for 5k this morning on the treadmill (0.5%).

3:23
3:20
3:20
3:15
3:12

Average HR 154, Max 165, Rest was 37 this morning so definitely in some shape. Legs felt great & I was pretty relaxed up until 1500 to go.

Planning to do an easy long run tomorrow, 10x400 on Tues, 20mins light tempo on Thurs, 6x1min on Fri ready for the Half on Sunday unless you think any different?

Cheers,
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