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Training Log Archive: Spud

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running7 7:37:05 60.21(7:35) 96.9(4:43) 1674
  Strength and conditioning3 2:05:00
  Orienteering◪2 1:48:00 12.01(8:59) 19.34(5:35) 457
  Cross Training1 45:00
  Total12 12:15:05 72.23 116.24 2131

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note

Nice 4 weeks of training done and glad to race well off it. Feel comfortable at this level.
11 AM

Running race 38:53 [5] 8.16 km (4:46 / km) +439m 3:45 / km
shoes: Inov-8 x-talon 190

Ilkley Moor Yorkshire Champs Fell Race. 4th (3rd Yorkshire, u23 Champ!).
Looking forward to this as a first competitive test of the season. Weird start with no room and very elbowy, also straight on to a tight turning trod which was pretty fun. Bit frustrating being boxed in around 8/9th and seeing Tom, Si and Joe heading off so put a dig in and sat on the back of them heading up the cow and calf. Settled well and we crested together before spreading a little on the top. Back together at the top of the next climb before Tom pulled away a bit. Sort of knew Si would go as well so was happy to settle in for a race with Tom. Dropping down the clough was dead fun and caught/passed him on the next climb before again losing it on the technical flatter path. Up through the quarry and following grassy climb which was weird cresting in the red a bit and seeing Spongey shouting encouragement. Kicked on with Joe on the long flat section and felt really good but the last climb up to the stone was a grind and a half. Pulled away on the long downhill but a trip and a faceplant let Joe go but kept pushing hard to the line for 4th. Ended up about 1:30 down on Tom, 45s on Si and a couple on Joe so really pleased with how I kept pushing despite it being a bloody tough race!
Awesome to get the title and medal in the seniors on my first crack as well. Excited for the coming season on the fells now.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Inov-8 x-talon 190

6 PM

Running 31:45 intensity: (17:09 @1) + (10:11 @2) + (3:51 @3) + (34 @4) 6.39 km (4:58 / km) +102m 4:36 / km
ahr:137 max:172 shoes: Adidas Supernova Glide Boost 8

Shake out with skids, HR a bit nuts at the start.

Saturday Feb 17 #

9 AM

Orienteering◪ 1:17:53 intensity: (27:46 @1) + (22:34 @2) + (17:47 @3) + (7:56 @4) + (1:50 @5) 15.82 km (4:55 / km) +326m 4:28 / km
ahr:139 max:198 shoes: Adidas Supernova Glide Boost 8

Busy day coaching, hanging, collecting, and admining for the ShUOC JROS training day. Good turnout and it went well, probably worth the stress.

Friday Feb 16 #

4 PM

Strength and conditioning 40:00 [2]

5 PM

Cross Training 45:00 [1]

Chilled spin watching the Seb Coe doc, followed by steam and sauna. Why do I always end up going in with the chatters?

Thursday Feb 15 #

2 PM

Running 33:54 intensity: (22:34 @1) + (7:35 @2) + (3:45 @3) 6.82 km (4:58 / km) +73m 4:43 / km
ahr:127 max:146 shoes: Adidas Supernova Glide Boost 8

Chilled jog to Beeley with Joe.

Orienteering◪ 30:07 intensity: (15:09 @1) + (13:30 @2) + (1:28 @3) 3.51 km (8:35 / km) +130m 7:14 / km
ahr:134 max:160 shoes: Inov-8 x-talon 212 (s17)

Beeley O training with Joe. Said I'd never go back here after fucking my ankle 2 years ago but was actually orienteering well and had good confidence in my tecnique. Nice to work with Joe to contrast styles.

Running 35:01 intensity: (22:32 @1) + (8:53 @2) + (3:36 @3) 6.47 km (5:25 / km) +164m 4:48 / km
ahr:131 max:160 shoes: Inov-8 x-talon 212 (s17)

Horrible death grind up the hill. Not gonna run tomorrow in prep for sunday but also to stay sensible.

Wednesday Feb 14 #

8 AM

Strength and conditioning 45:00 [2]

Actually a really good session, dungeon to myself.
2 PM

Running 1:33:26 intensity: (41:36 @1) + (39:50 @2) + (12:00 @3) 18.36 km (5:05 / km) +417m 4:34 / km
ahr:136 max:165 shoes: NB 690 AT

Nice longer one. Up to the top of Porter with Tenty then split off on my own to bash across the mines and Oxstones before crashing to the tourist path and back with another wiggle. Vicious wind on top and awful conditions with ice and snow so glad I opted for the proper waterproof! Nice that 90mins doesn't feel long anymore, boding well for up coming races.

Tuesday Feb 13 #

5 PM

Running 29:32 intensity: (21:22 @1) + (6:35 @2) + (1:35 @3) 5.93 km (4:59 / km) +25m 4:53 / km
ahr:129 max:150 shoes: Adidas Supernova Glide Boost 8

Little trot down to track with Joe.

Running intervals 29:00 intensity: (17 @1) + (2:37 @2) + (8:01 @3) + (10:31 @4) + (7:34 @5) 8.09 km (3:35 / km)
ahr:173 max:184 shoes: Nike Air Zoom Streak 5

Track supposedly too icy so 5x5mins(1) on the grass in the middle. Felt better than expected after an exceedingly flat warm up. Nice to get the pegs turning.

Running 30:37 intensity: (13:20 @1) + (13:04 @2) + (4:13 @3) 5.86 km (5:13 / km) +134m 4:41 / km
ahr:140 max:162 shoes: Adidas Supernova Glide Boost 8

Home from track.

Monday Feb 12 #

8 AM

Running 30:02 intensity: (3:41 @1) + (18:57 @2) + (7:24 @3) 6.74 km (4:27 / km) +120m 4:05 / km
ahr:147 max:165 shoes: Adidas Supernova Glide Boost 8

Very snowy along Fulwood. Stayed on and didn't turn left and the snow made it harder work.
5 PM

Running warm up/down 13:02 intensity: (11:05 @1) + (1:33 @2) + (24 @3) 2.79 km (4:41 / km) +4m 4:39 / km
ahr:125 max:142 shoes: Adidas Supernova Glide Boost 8

Running 50:07 intensity: (59 @1) + (13:48 @2) + (26:48 @3) + (8:32 @4) 12.95 km (3:52 / km) +72m 3:46 / km
ahr:158 max:173 shoes: Adidas Supernova Glide Boost 8

Steady 50 raz with Joe. Felt pretty good.

Running warm up/down 11:46 intensity: (17 @1) + (2:17 @2) + (7:45 @3) + (1:27 @4) 2.33 km (5:03 / km) +125m 3:59 / km
ahr:158 max:169 shoes: Adidas Supernova Glide Boost 8

7 PM

Strength and conditioning 40:00 [2]

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