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Training Log Archive: simonw

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Running6 7:33:35 43.39(10:27) 69.83(6:30) 1908
  Mountain biking1 1:24:58 11.77(8.3/h) 18.94(13.4/h) 326
  Weight training1 45:00
  Circuit training1 26:36 0.1(4:25:53) 0.16(2:45:13)
  Total8 10:10:09 55.26 88.94 2234
  [1-5]8 10:02:17

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Sunday Feb 7, 2016 #

11 AM

Running 2:30:24 intensity: (21 @0) + (5 @1) + (28 @2) + (45:36 @3) + (1:43:54 @4) 10.93 mi (13:46 / mi) +1264m 10:07 / mi
ahr:150 max:171 shoes: Salomon Sense 4 ultra SG

Long Mynd Valleys fell race.
Got a pass out as the kids wanted to watch Dads Army!
Chasewater or Long Mynd? Thought I'd do the more enjoyable option.
Not feeling really up for it so decided early on to treat as a hilly training run. Kept HR relatively low.
Lost a few minutes helping a chap who took a nasty fall and hit his head on a rock. Bloodied up pretty bad but got him back to the photographers a bit farther back up. He was all over the place but didn't protest at being retired so must've been bad.
Knew the route had changed a couple of years ago. New instructions on the website were sketchy so marked a map up accordingly. Seemed easier to nav than the old route but is now a bit shorter.
Will never do well on these races running on the Chase so don't try to.
C • https://www.flickr.com/photos/70907794@N00/24582293380/in/album-72157664223683572/ 3

Saturday Feb 6, 2016 #

9 AM

Running 1:17:23 intensity: (19 @0) + (1:40 @1) + (5:08 @2) + (54:09 @3) + (16:07 @4) 8.29 mi (9:20 / mi) +104m 8:59 / mi
ahr:141 max:181 shoes: Salomon Sense 4 ultra SG

The old Staffs way, Teddesley, towpath route with Fly. Never stopped raining

Friday Feb 5, 2016 #

1 PM

Mountain biking 1:24:58 intensity: (5:01 @0) + (16:30 @1) + (30:03 @2) + (32:38 @3) + (46 @4) 11.77 mi (8.3 mph) +326m
ahr:121 max:154 shoes: Stanton Switchback 631

Dan Stanton posted me a 12mm axle and bolt through dropouts for the switchback. Fitted the new Goldtec/Stans flow wheels and took for a quick spin.
Trails are very grotty, worst I've seen in a while. Doesn't help with all the thinning and logging. Shithole of a place lately, wish they'd leave it alone.
Bike is running nice.

Thursday Feb 4, 2016 #

5 PM

Running 1:25:59 intensity: (18 @0) + (54 @1) + (12:59 @2) + (1:11:42 @3) + (6 @4) 9.06 mi (9:29 / mi) +203m 8:52 / mi
ahr:134 max:150 shoes: Salomon Sense 4 ultra SG

Head torcher with Fly

Wednesday Feb 3, 2016 #

6 PM

Running 1:16:55 intensity: (1:12 @0) + (3:02 @1) + (33:29 @2) + (39:12 @3) 7.05 mi (10:55 / mi) +222m 9:56 / mi
ahr:126 max:147 shoes: Salomon Sense 4 ultra SG

Felt terrible tired. Came home.

Tuesday Feb 2, 2016 #

Weight training 45:00 [3]
shoes: Inov8 X-Talon 212 5

Weights in the gym.
Squat 70 x 10s
wood chop cable thingies.
BOSU ball
deadlift 90 X 5s
Bench 50 (sore wrist)
Other body weight stuff.
Completely knackered after.
6 PM

Running 5:09 [2] 0.61 mi (8:30 / mi)
shoes: Inov8 Trailroc 255 4 Gy/Bu

Circuit training 26:36 [3] 0.1 mi (4:25:53 / mi)
shoes: Inov8 Trailroc 255 3 Ink/Or

Circuits in the school gym.
Still knackered. Sacked the run tonight.

Running 5:04 intensity: (31 @0) + (12 @1) + (2:09 @2) + (2:12 @3) 0.59 mi (8:38 / mi) +8m 8:17 / mi
ahr:123 max:140 shoes: Inov8 Trailroc 255 4 Gy/Bu

Monday Feb 1, 2016 #

5 PM

Running 52:41 intensity: (10 @0) + (26 @1) + (1:05 @2) + (40:24 @3) + (10:36 @4) 6.87 mi (7:40 / mi) +107m 7:19 / mi
ahr:143 max:155 shoes: Salomon Sense 4 ultra SG

Easy little block - big block.
Ventured out onto tarmac to pound the streets for a change of pace.
Too fast. Need to keep it below 140 but it's so dull & monotonous the pace creeps up.

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