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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Trail/Terrain5 3:51:56 29.49(7:52) 47.46(4:53) 1114
  Road/Track7 2:19:53 21.17(6:36) 34.07(4:06) 418
  Orienteering (forest)2 1:45:37 10.31(10:15) 16.59(6:22) 39651 /53c96%
  Strength and conditoning2 1:20:00
  Total13 9:17:26 60.97 98.12 192851 /53c96%
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ThFrSaSuMoTuWe

Wednesday Apr 26 #

8 AM

Strength and conditoning 40:00 [2]

Testing with Si, all got better, good stuff.
1 PM

Orienteering (forest) 57:48 intensity: (58 @1) + (13:54 @2) + (34:29 @3) + (8:27 @4) 8.31 km (6:58 / km) +253m 6:02 / km
ahr:153 max:170 spiked:23/25c shoes: Inov8 X-Talon 212 (s17)

Cool training out on Burbage with daneo. Both taking it fairly easy but the map was dodgy in places making it tricky along with the scale. One or two small misses in the circle but generally interpreting and executing well. Terrain was sapping!

Tuesday Apr 25 #

12 PM

Road/Track 8:57 intensity: (49 @1) + (4:26 @2) + (3:18 @3) + (24 @4) 1.96 km (4:34 / km)
ahr:143 max:166 shoes: Adidas Supernova Glide Boost 6

To uni

Road/Track 10:10 intensity: (19 @1) + (6:54 @2) + (2:57 @3) 2.1 km (4:51 / km) +101m 3:55 / km
ahr:141 max:163 shoes: Adidas Supernova Glide Boost 6

Home, dirt climb.
5 PM

Road/Track 5:56 intensity: (18 @1) + (33 @2) + (5:05 @3) 1.32 km (4:31 / km)
ahr:86 max:155 shoes: Adidas Supernova Glide Boost 6

To Max's.
7 PM

Trail/Terrain 29:27 [5] 6.72 km (4:23 / km) +340m 3:30 / km
shoes: Inov8 X-Talon 212 (s17)

Masson Hill Fell Race- 3rd.

Looking forward to this and good to have Matt out as a bit of a target to see how close I could get to him. After a race sunday and raz yesterday thought I'd feel a bit crap but other than slightly tight calves and some filthy blisters from sunday I was feeling good. Set off quite quick on the road to avoid the box and then settled on the first climb tucking in behind Matt, Harry Holmes (who won sunday) and a Keswick guy. Felt good and moved past the Keswick guy to sit on Harry's shoulder until the slightly flatter bit. Rolling section was fun and was gaining ground on the front 2, maybe 10m off Matt at the closest, then with them working up the hill together on the second climb and me solo in 3rd by then they pulled away a bit but was still in contact at the trig at the top. Didn't see anyone on the descent, quite a lot was wooded but the other 2 put a lot of time in to me, I suppose that's my lack of fell experience and I'm sure it'll improve. Kept pushing myself though and came in 3rd, still beat the previous record but ended up about 1min down to Matt and 30s to Harry. Pretty pleased with that and the prosecco won't go amiss. Looking forward to a few more of these this season.

Trail/Terrain warm up/down 10:52 [1] 1.74 km (6:14 / km) +15m 5:59 / km
shoes: Inov8 X-Talon 212 (s17)

Grinding warm down.

Trail/Terrain warm up/down 20:00 [1] 2.5 km (8:00 / km) +80m 6:54 / km
shoes: Inov8 X-Talon 212 (s17)

Monday Apr 24 #

4 PM

Road/Track 54:18 intensity: (17 @1) + (5:19 @2) + (26:49 @3) + (21:48 @4) + (5 @5) 14.01 km (3:53 / km) +110m 3:44 / km
ahr:162 max:176 shoes: Adidas Supernova Glide Boost 6

Down to Danes then a 50min raz. Calves grumbly to start but felt good after that, good chat made it breeze by.
5 PM

Strength and conditoning 40:00 [2]

Sunday Apr 23 #

Road/Track 10 [1] 2.0 km (5 / km) +50m 4 / km
shoes: Adidas Supernova Glide Boost 6

To and from HQ.
11 AM

Trail/Terrain 25:28 [5] 6.68 km (3:49 / km) +203m 3:19 / km
shoes: Inov8 X-Talon 212 (s17)

Wirksworth Incline FR - 3rd.

Dane and another guy shot off from the start so was content to sit on the front of the chasers for the first climb. Reeling in the front 2 on the second of the climbs up but wasn't gaining anything on the flat grass sections. After the trig point tried to kick on but chest was becoming increasingly tight as we skimmed over the grass, was probably closing dane a bit here, gap around 20-30m at one of the gates. Didn't have the legs or the chest along the flat to the top of the incline so dropped off a bit before flying back down the incline and finishing hill.
Nice run, not that felly, felt good on the hills, bit annoyed about my chest but nice to get a bottle of wine. Around 1:20 down on the win and 40~ on dane.

Trail/Terrain warm up/down 18:51 [1] 3.48 km (5:25 / km) +116m 4:39 / km
shoes: Inov8 X-Talon 212 (s17)

Trail/Terrain warm up/down 14:00 [1] 3.0 km (4:40 / km) +150m 3:44 / km
shoes: Inov8 X-Talon 212 (s17)

Saturday Apr 22 #

1 PM

Road/Track 13:25 intensity: (3 @1) + (7:52 @2) + (3:53 @3) + (1:37 @4) 3.1 km (4:20 / km)
ahr:148 max:171 shoes: Adidas Supernova Glide Boost 6

Down tu' station.

Trail/Terrain 15:00 intensity: (24 @1) + (1:28 @2) + (8:18 @3) + (4:10 @4) + (40 @5) 2.96 km (5:04 / km) +69m 4:32 / km
ahr:157 max:187 shoes: Adidas Supernova Glide Boost 6

To start.

Orienteering (forest) 47:49 intensity: (2:12 @1) + (17:52 @2) + (27:45 @3) 8.28 km (5:46 / km) +143m 5:19 / km
ahr:148 max:165 spiked:28/28c shoes: Icebug Accelaritas 3

Got the train out to Tankersley on my own for some training. Little reluctant having only been back in the house in sheffield an hour but dragged myself out and told myself to buck up and get the most out of it. Felt a bit tired so just a nice cruise around most of the CSC course I ran 6 months ago. Very clean and controlled meant a pleasant afternoon.

Trail/Terrain 13:38 intensity: (37 @1) + (9:38 @2) + (3:23 @3) 2.8 km (4:52 / km)
ahr:141 max:163 shoes: Adidas Supernova Glide Boost 6

To the station, the beginnings of a bonk.
4 PM

Road/Track 15:57 intensity: (28 @1) + (3:19 @2) + (12:07 @3) + (3 @4) 2.88 km (5:33 / km) +124m 4:34 / km
ahr:112 max:166

Disgusting grind home from the station up the hill, wouldn't have made it without a quick water stop.

Friday Apr 21 #

5 PM

Trail/Terrain 1:07:45 intensity: (15:50 @1) + (45:22 @2) + (6:33 @3) 13.02 km (5:12 / km) +117m 4:59 / km
ahr:134 max:165

Chilled from home. Started easy with dad then extended. Chased by cows and nearly died.

Thursday Apr 20 #

5 PM

Road/Track warm up/down 14:36 intensity: (30 @1) + (8:46 @2) + (5:06 @3) + (14 @4) 3.32 km (4:24 / km) +2m 4:23 / km
ahr:146 max:166 shoes: Adidas Supernova Glide Boost 6

Trail/Terrain 16:55 intensity: (3 @1) + (9 @2) + (5:47 @3) + (6:01 @4) + (4:55 @5) 4.57 km (3:42 / km) +24m 3:36 / km
ahr:170 max:182 shoes: Adidas Supernova Glide Boost 6

Grass tempo reps, solo on the park in Broughton. 5x800(45s). Kept it fairly chilled because of the weekend still and felt fairly good. Legs turning fine but the short recoveries made it still feel like good work.

Road/Track warm up/down 16:24 intensity: (39 @1) + (13:45 @2) + (1:55 @3) + (5 @4) 3.4 km (4:50 / km) +32m 4:37 / km
ahr:143 max:173 shoes: Adidas Supernova Glide Boost 6

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