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Training Log Archive: northernfeller

In the 29 days ending Feb 29, 2016:

activity # timemileskm+ft
  Road Run26 14:42:21 115.5(7:38) 185.88(4:45) 8639
  Road & Trail1 1:18:37 9.23(8:31) 14.85(5:18)
  Track1 35:08 4.62(7:36) 7.43(4:44)
  Total28 16:36:06 129.35(7:42) 208.17(4:47) 8639
averages - sleep:7.9 weight:151.2lbs

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Monday Feb 29, 2016 #

7 AM

Road Run 40:31 [2] 4.93 mi (8:13 / mi) +456ft 7:33 / mi
ahr:144 max:163 slept:9.0 weight:149lbs

Easy early morning run, lovely conditions. Did the longer run through Townley again, so nice in the early AM, almost meditative. I really like this route, it's a good length with nice sections to it and very little traffic issues.

Sunday Feb 28, 2016 #

4 PM

Road Run 37:59 [2] 4.96 mi (7:39 / mi) +446ft 7:03 / mi
ahr:150 max:165 slept:7.0 weight:150lbs

Upped my easy run route to 5 miles, incorporating a bit of Townley. Two reasons for this; firstly I'd like the extra distance, and secondly I'd rather have the short, sharp descent followed by a long flat than a long slow descent as i think it makes it a higher-quality route.

Was really tired before I set off, partly because I didn't sleep all that well and partly because of my training load. The interval session on Friday really hurt, and I don't think I'm fully recovered yet.

I kept the HR down on this one. I was pleased to see that for the flat section of Townley, my HR was averaging 154 and I was at 7:04 pace.

Weight back up after a large meal last night at the neighbours.

Saturday Feb 27, 2016 #

10 AM

Road Run 35:30 [2] 4.47 mi (7:56 / mi) +436ft 7:16 / mi
max:175 slept:9.0 weight:147lbs

Down to goal weight after several months, defo feeling better for it. Still got a fair bit of fat which I'd like to lose - apparently 1lb of fat lost is roughly a 2 second/mile improvement, so it's worth it as that means each pound is a six second 5k improvement, or 12 second 10k - not to be sniffed at!

Today I felt lethargic for the most part, intervals yesterday having made a dent. Picked it up along Parliament St to overtake a small group, then chilled out again.

Friday Feb 26, 2016 #

2 PM

Track intervals 35:08 [5] 4.62 mi (7:36 / mi)
ahr:158 max:179 slept:9.5 weight:148lbs

Intervals at seedhill, 2(5x400m).
1:17
1:20
1:23
1:21
1:22

1:23
1:23
1:23
1:26
1:18

Hard but good, great to have something with no interruptions in the shape of dog walkers or school kids etc. It'll be great to see how I progress. This was tough, and couldn't have done another set.

Thursday Feb 25, 2016 #

6 AM

Road Run 36:33 [2] 4.47 mi (8:11 / mi) +453ft 7:28 / mi
ahr:148 max:164 slept:6.0

Easy run, early one after three hours of lying awake in middle of night. -2 degrees, no wind, clear sky, very quiet at this hour. I was suprised at how low my HR was going up Manc Road 143 average - glitch?

Wednesday Feb 24, 2016 #

7 AM

Road Run 1:32:20 [3] 11.4 mi (8:06 / mi) +814ft 7:35 / mi
ahr:154 max:169 slept:8.5 weight:149lbs

Long run to Fence via Padiham, started off easy but speeded up as I realised I'd underestimated the distance and had to get back to take kids to school.

I went harder than I'd have liked, but it was nice t see that I could still average under 7:30 pace / 160bpm on the straight mile with 10 miles behind me and nothing in my belly without feeling as though I was dying.

Tuesday Feb 23, 2016 #

8 AM

Road Run 35:41 [2] 4.48 mi (7:58 / mi) +453ft 7:16 / mi
ahr:153 max:171 slept:9.0 weight:150lbs

Easy run, lovely and sunny, no issues

Monday Feb 22, 2016 #

Note
slept:6.0 weight:150lbs (rest day)

Quite a few work zulu's and not much sleep contributed to me feeling pretty worn today. Will make Monday my rest day this week.

Sunday Feb 21, 2016 #

9 AM

Road Run 32:31 [2] 4.13 mi (7:52 / mi)
ahr:151 max:165 slept:9.0 weight:151lbs

Run into church, full pack, v. heavy wind and driving rain. Despite that, or perhaps because of, I really enjoyed it.

I'm finding no discernible ill effects as I increase my mileage, either to family, work or myself.

Saturday Feb 20, 2016 #

9 AM

Road Run race 19:12 [5] 3.07 mi (6:15 / mi) +125ft 6:01 / mi
ahr:169 max:177 slept:6.0 weight:152lbs

Parkrun. Went out last night, but didn't really drink - late night though. Conditions were very boggy and quite windy, but the wind was actually helpful because it was on my back on the long straight. I wasn't going to go originally, but then decided that as I was going to have to get my miles in anyway, Parkrun was a better option.

Quite a lot of quick runners (top 11 all went under 20 mins) meant that I was boxed in for the downhill and first part of gravel. Got through the pack and was battling with two other lads who both dropped off by the first uphill. At that point I was in 7th, about 10 seconds behind JP. I increased the gap between me and the other two behind me, but couldn't gain at all on JP or the pack he was in. At one point I though he was coming back to me, but soon pulled away again. I don;t think I could have gone much quicker, but paced well. Generally happy with this - 2nd fastest time ever in very boggy conditions, 2nd closest I've been to JP (17 secs) and a solid 7th overall in a very competitive field. Also, only 44 secs between me and JT, so that's a big improvement.

The most encouraging thing is that this would seem to point to me finally getting some consistency - going under 19:30 in poor conditions when tired.

Friday Feb 19, 2016 #

12 PM

Road Run 13:00 [2] 1.81 mi (7:11 / mi)
slept:8.0 weight:151lbs

Run down to the doctors, took it easy so I wouldn't sweat all over them, but also because I'm aware I've pushed a bit much this week
1 PM

Road Run 18:32 [2] 2.42 mi (7:39 / mi) +223ft 7:03 / mi

Run back a different way, still not pushing.

Thursday Feb 18, 2016 #

2 PM

Road Run 32:51 [3] 4.45 mi (7:23 / mi) +446ft 6:45 / mi
ahr:156 max:178 slept:9.0 weight:151lbs

Felt like I couldn't be arsed today. Weird, because it's lovely weather - sunny, little wind. Think I'm a bit worn generally. Anyway, run was good, kind of got into it, feel better that I've run today. HR seemed a bit up, or maybe I just pushed too much. Kind of dreading a intervals again next week, but determined to stick to the program for this 10-12 weeks.

Wednesday Feb 17, 2016 #

8 AM

Road Run 28:11 [3] 3.76 mi (7:30 / mi) +292ft 6:59 / mi
ahr:151 max:165 slept:9.0 weight:152lbs

Early run, heavy wind and rain. This was 2/3 effort.

Monday Feb 15, 2016 #

3 PM

Road Run 32:47 [3] 4.5 mi (7:17 / mi) +466ft 6:38 / mi
ahr:151 max:170 slept:4.0 weight:153lbs

Again, very little sleep, but no reason this time. I went for a different route today, didn't fancy the slightly depressing Accy road loop. This one was longer as well by 3/4 mile, and much nicer.
I'm at this weird point now where I feel like I'm on the edge of breaking through to a new level - not the top guys who hit 16.xx Parkruns and 32.xx 10ks, but the level below them. I feel like if I carry on, 38.xx 10k's and low 18-min 5ks will be within reach. I frequently look down and see that I'm clocking low 6min/mile pace (6:00-6:20) and anything around 7min on the flat feels extremely comfortable - 145-150 hr. This was a 3 effort, but only just - 151 overall including a push up Manchester Road is pretty good.

Sunday Feb 14, 2016 #

8 AM

Road Run 56:27 [3] 7.48 mi (7:33 / mi) +814ft 6:51 / mi
ahr:155 max:170 slept:4.0 weight:150lbs

Run to Burger's to get the car. Had hardly any sleep because of late night party next door. Lovely fresh morning, took it steady up Tod road then picked up the pace going down into the valley. Maintained good pace along the flat for a mile or so to the car.

Saturday Feb 13, 2016 #

11 AM

Road Run 32:39 [3] 4.55 mi (7:11 / mi)
ahr:153 max:172 slept:9.0 weight:151lbs

I must be tired out. I'm putting in 3/4 effort to achieve 2/3 pace. I saw that Ads had done a 5 miler today at 7:10 pace, and although he doesn't measure HR, it still set a benchmark for me. Daft, because I know that on a good day 6:30 pace for 5 miles would be do-able without killing myself, and 7;10 would be tempo effort. Nevertheless, was still holding in my mind. I was at Townley, and it was an effort to maintain anything below 7:30, so a bit gutted. I think it's because it's the end of a hard week.

Friday Feb 12, 2016 #

9 AM

Road Run 9:09 [2] 1.32 mi (6:56 / mi)

Chilled cruise to church
11 AM

Road Run 24:48 [2] 3.15 mi (7:52 / mi) +256ft 7:19 / mi
slept:9.0 weight:152lbs

Grim. Felt really off, low on blood sugar or something, or maybe just intervals yesterday.

Thursday Feb 11, 2016 #

1 PM

Road Run intervals 45:36 [4] 6.4 mi (7:07 / mi) +600ft 6:33 / mi
ahr:159 max:178 slept:8.0 weight:153lbs

Intervals

4:13 166 175
4:20 167 175
4:20 169 175
4:33 169 175
4:13 166 178

Solid, felt good, a bit gutted about the 20 second drop off between #1 and #4, but happy with the last one.

Tuesday Feb 9, 2016 #

12 PM

Road Run 36:01 [3] 4.94 mi (7:17 / mi)
ahr:148 max:168 slept:9.0 weight:154lbs

Run to the farm, cruising. Felt good, no issues. I'm finding that 7:00-7:15 pace on the flat is pretty comfortable, low 150's HR.
2 PM

Road Run 39:05 [3] 4.95 mi (7:54 / mi) +482ft 7:14 / mi
ahr:154 max:169

Solid run back, took me first mile to get into a rhythm. Fine after that. Felt great.

Monday Feb 8, 2016 #

1 PM

Road Run 27:44 [3] 3.76 mi (7:23 / mi) +276ft 6:54 / mi
ahr:153 max:164 slept:8.0 weight:155lbs

Rainy and (down Rossendale Road) *very* windy. My HR monitor had a bad connection for 1st mile.

Although I was obviously going slightly harder than normal, I felt very good and in control. 6:38/min along Accy road felt fine, just a touch harder than a normal easy run.

Also, 30 miles in last 7 days - looking good.

Sunday Feb 7, 2016 #

10 AM

Road Run 29:13 [3] 3.75 mi (7:47 / mi) +272ft 7:17 / mi
slept:7.0

Hungover. Very. Head in bits up Manchester Road, like it was in a vice. Every step HURT. Pushed along Accy road, 6:20 pace. Suffering by the time I got back, but felt better for it.

Saturday Feb 6, 2016 #

12 PM

Road Run 27:59 [2] 3.74 mi (7:29 / mi) +299ft 6:57 / mi
ahr:149 max:165 slept:7.0 weight:153lbs

Triangle route, 2/3 effort, rain and cold

Friday Feb 5, 2016 #

1 PM

Road Run 24:15 [3] 3.11 mi (7:48 / mi) +223ft 7:18 / mi
ahr:148 max:167 slept:9.0 weight:151lbs

A bit quicker than I should have, but I don't think I've done any harm. Typical Feb day - grey, chilly, a bit windy. No rain though.

Thursday Feb 4, 2016 #

1 PM

Road Run intervals 49:53 [4] 6.42 mi (7:46 / mi) +512ft 7:13 / mi
ahr:155 max:178 slept:9.0 weight:152lbs

Good set of intervals, at Townley, lap button was misbehaving so lets simply say that I worked hard, did five laps of the triangle with one side recovery each time.

Tuesday Feb 2, 2016 #

12 PM

Road & Trail 1:18:37 [2] 9.23 mi (8:31 / mi)
ahr:141 max:155 slept:9.0 weight:153lbs

Run along the canal, heavy head-wind on way out, tail on way back. I felt really beat by the end, don't know why. On the plus side, I found an old works site that's since been demolished but now has a 550m concrete loop! Lots of it is littered with bricks and debris, but (a) I could sort it out in a couple of hours and (b) there'll be no dogs. It'll be good for intervals if I can get it useable.

Monday Feb 1, 2016 #

12 PM

Road Run 23:54 [3] 3.08 mi (7:46 / mi) +295ft 7:07 / mi
ahr:147 max:173 slept:8.0

Canal loop (5k version), very windy. I felt fine, was nice to see some blue sky patches.

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