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Training Log Archive: troll feet

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Hill run5 8:02:06 36.31(13:17) 58.44(8:15) 1780
  orienteering4 4:58:56 16.67(17:56) 26.83(11:09) 69123 /60c38%
  Hill walk1 4:00:00 6.98(34:22) 11.24(21:21) 400
  Street League1 1:14:27 7.78(9:34) 12.52(5:57)25 /29c86%
  Steady run2 56:48 5.72(9:56) 9.2(6:10) 10
  cool down4 51:22 4.16(12:20) 6.7(7:40) 30
  warm up4 50:40 4.24(11:56) 6.83(7:25) 164
  Tempo session1 23:53 3.11(7:41) 5.0(4:47) 10
  Total19 21:18:12 84.98(15:02) 136.76(9:21) 308548 /89c53%
averages - sleep:6.5 weight:80.1kg

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Thursday Jan 31, 2013 #

7 AM

Note
slept:4.5 weight:79.2kg (rest day)

79.2kg - 17.1% - 56.9%
Poor night sleep. No reasons, slight fuzzy head from couple beers last night. Getting old ;-)

Wednesday Jan 30, 2013 #

8 AM

Note
slept:7.0 weight:79.2kg

79.2kg - 17.1% - 56.9%
6 PM

warm up warm up/down 10:00 [2] 1.52 km (6:35 / km)
shoes: New Balance

Warm up with ES checking out exit points from street league starts. ES leg injury at work day before so easier warm up than normal (2)

Street League race (Clayton-le-Woods) 1:14:27 [4] ** 12.52 km (5:57 / km)
spiked:25/29c shoes: New Balance

8 PM

cool down warm up/down 11:03 [2] 1.7 km (6:30 / km)
shoes: New Balance

Solo cooldown

Tuesday Jan 29, 2013 #

8 AM

Note
slept:7.5 weight:79.2kg

79.2kg - 17.0% - 57.0 %

Good figures at last. Last nights run :-) maybe
9 AM

Tempo session tempo (Ainsdale) 23:53 [4] 5.0 km (4:47 / km) +10m 4:44 / km
shoes: Old first trainers

Run today wasn't an intentional tempo, just stepped out for spontaneous run as rare opportunity to train on a workday morning. Hence increasing faster splits :-

4:58, 4:52, 4:45, 4:46 (bridge), 4:30.

Podrunner 143, then 173bpm

Then ... Steady run ....

Steady run (Steady slow after tempo) 25:14 [3] 4.0 km (6:19 / km)
shoes: Old first trainers

Steady run up the Coastal Rd to see the reasons for roadworks up there. Draining a large lake that has formed in the dunes, pumping water back across the road to the sea

Second run was decent too. 152bpm Podrunner

Monday Jan 28, 2013 #

6 AM

Note
slept:5.5 weight:80.1kg

80.1kg - 17.3% - 56.8%

Yoghurt then coffee pre weigh in . Otherwise leisurely day yesterday but ate fairly well.
8 PM

Steady run (Ainsdale) 31:34 [3] 5.2 km (6:04 / km) +10m 6:01 / km
shoes: Old first trainers

Steady round the village with ES. Hard going into strong SWesterly then easier splits when wind at our backs, second half building to ES race pace, not intentionally :-)
Splits :-
6:43, 6:31, 6:09, 5:34, 5:27 then 1:06 for last 200.

cool down warm up/down (Ainsdale cooldown) 9:01 [2] 1.34 km (6:44 / km)
shoes: Old first trainers

Nice happy cooldown thru village

Sunday Jan 27, 2013 #

9 AM

Note
slept:6.5 weight:79.4kg

79.4kg - 17.3% - 56.8%

Orienteering 'run' last night but mild curry and chips when home (late) . Seems to have cancelled each other out.

Saturday Jan 26, 2013 #

8 AM

Note
slept:7.5 weight:79.4kg

79.4kg - 17.2% - 56.9%

Long drive home (2.5 hrs) last night in the snow. Has put me off returning the same way for Kinder Trial early in the morning.

No breakfast yesterday as collected car, tuna light lunch for lunch. Soup at lad's for tea. Protein bar on snowy drive home. A few nuts and pack crisps were the only snacks yesterday :-)

New OROC'S 340 have arrived (£44.99)
6 PM

warm up 8:12 [2] 1.39 km (5:54 / km)
shoes: Mudclaw 270's mid 2010

7 PM

orienteering (Amberswood) 54:13 [2] *** 4.53 km (11:58 / km) +20m 11:43 / km
spiked:4/10c shoes: Mudclaw 270's mid 2010

Poor event for me. Map too difficult to read.

Looking forward very much to Street League on Wednesday and Cunswick Scar on Saturday for some much needed running practice

Friday Jan 25, 2013 #

8 AM

Note
slept:7.0 weight:80kg (rest day)

80.0kg -17.3% - 56.8%

Better for a short lie in and driving to work in daylight.

A deffo plateau of figures. Doesn't feel like the ideal me tho. Kinder O Trial tomorrow, hope that puts spring back in my step.

Thursday Jan 24, 2013 #

6 AM

Note
slept:7.0 weight:80kg (rest day)

80.0kg - 17.3% - 56.8%

Car issues (MOT delays etc) yesterday, so not a good day. Didn't eat much at all but weight stayed same. Small Nero's mocha (advertised as medium but tiny compared to Costa).

More sleep last night as early to bed. More earlies needed

Wednesday Jan 23, 2013 #

7 AM

Note
slept:5.5 weight:80kg (rest day)

80.0 - 17.3% - 56.8%

Snow

Tuesday Jan 22, 2013 #

6 AM

Note
slept:5.5 weight:79.6kg (rest day)

79.6kg - 17.2% - 56.9%

Snow

Monday Jan 21, 2013 #

6 AM

Note
slept:5.5 weight:80.2kg

80.2kg - 17.3% - 56.8%
6 PM

Hill run hills (Winter Hill Monday route) 1:38:06 [3] 10.24 km (9:35 / km) +360m 8:09 / km
shoes: 270's Mudclaws Jan2011

With AS, JG, MF, PS & Ali M

Albert's regular Monday route

Sunday Jan 20, 2013 #

7 AM

Note
slept:7.0 weight:80.2kg

80.2kg - 17.5% - 56.7%
11 AM

Hill walk (Scandale Pass walk) 4:00:00 [1] 11.24 km (21:21 / km) +400m 18:08 / km

Saturday Jan 19, 2013 #

10 AM

Note
slept:7.75 weight:80.9kg

80.9kg - 17.8% - 56.5%

Friday Jan 18, 2013 #

6 AM

Note
slept:6.0 weight:80.9kg (rest day)

80.9kg - 17.8% - 56.6%

Mum's birthday tea last night. Felt full this morning

Thursday Jan 17, 2013 #

6 AM

Note
slept:6.0 weight:79.9kg (rest day)

79.9kg - 17.4% - 56.8%

Wednesday Jan 16, 2013 #

8 AM

Note
slept:7.0 weight:79.9kg

79.9kg - 17.5% - 56.7%
6 PM

Hill run hills (White Coppice) 2:13:27 [3] 17.52 km (7:37 / km) +395m 6:51 / km
shoes: Mudclaw 270 June 2011

Ramsbottom SL was cancelled so met up for hill run. Good White Coppice circular with TM in the snow taking in Spitlers Edge and Noon Hill. Some icy patches but good clean running throughout :-)

Tuesday Jan 15, 2013 #

6 AM

Note
slept:6.0 weight:79.9kg (rest day)

79.9kg - 17.3% - 56.8%

Last nights run with Albert accounted for part loss, now need decent day and then SL at Ramsbottom tomorrow will help even more.

Monday Jan 14, 2013 #

8 AM

Note
slept:7.0 weight:80.3kg

80.3kg - 17.4% - 56.7%
6 PM

Hill run hills (Winter Hill) 1:23:00 [3] 10.1 km (8:13 / km) +360m 6:58 / km
shoes: Mudclaw 270's mid 2010

Good run in the snow up Winter Hill with AS.

Sunday Jan 13, 2013 #

11 AM

warm up warm up/down (Way to start) 21:39 [3] 2.09 km (10:22 / km) +144m 7:42 / km
shoes: 270's Mudclaws Jan2011

12 PM

orienteering (Big Moor (Short Brown)) 1:43:59 [3] *** 9.06 km (11:29 / km) +195m 10:22 / km
spiked:3/16c shoes: Mudclaw 270's mid 2010

2 PM

cool down warm up/down (Back from finish) 16:07 [2] 1.78 km (9:03 / km)

9 PM

Note
slept:8.0 weight:80.3kg

80.3kg - 17.3% - 56.8%

Late weigh in as staying Edale YHA last night

Saturday Jan 12, 2013 #

10 AM

Note
slept:9.5 (rest day)

80.3kg - 17.4% - 56.7%

Nice lie in. Nine and half hours. Hungry today tho. Looking forward to SYO Big Moor event tomorrow. Rearranged from last January. Sh Brown for me 7.3k (175m climb)

Friday Jan 11, 2013 #

6 AM

Note
slept:5.5 weight:80.3kg (rest day)

80.3kg - 17.4% - 56.7%

Thursday Jan 10, 2013 #

6 AM

Note
slept:6.0

80.6kg - 17.6% - 56.6%

All the 6's . Not good. Ate fairly well but sweets were downfall after a tedious day at work :-(
7 PM

orienteering hills (Great Mell Fell WCOC) 1:19:05 [3] ***** 5.26 km (15:02 / km) +228m 12:21 / km
spiked:1/17c shoes: Mudclaw 270 June 2011

Trending too far right again on a bearing. Will check. Maybe new compass

Tuesday Jan 8, 2013 #

6 AM

Note
weight:80.2kg (rest day)

80.2kg - 17.4% - 56.7%

Monday Jan 7, 2013 #

6 AM

Note
slept:6.0 weight:80.7kg

80.7kg - 17.6% - 56.6%
6 PM

Hill run hills (Winter Hill solo) 1:23:31 [3] 10.21 km (8:11 / km) +365m 6:56 / km
shoes: 270's Mudclaws Jan2011

Solo winter hill. Misty from Two Lads onwards

Sunday Jan 6, 2013 #

8 AM

Note
slept:6.5 weight:80.7kg (rest day)

80.7kg - 17.6% - 56.6%

Rest day but shouldn't have been. Felt very lazy today. Not pleased with myself.

Saturday Jan 5, 2013 #

8 AM

Note
slept:7.0 weight:80.8kg

80.8kg 17.6% - 56.6%

Generally a poor eating day yesterday. Skipped 'work' breakfast and ended up ravinous later at lad's. peanuts when got home. Big New Year push starts today
10 AM

warm up (Lyme Park) 10:49 [2] 1.83 km (5:55 / km) +20m 5:36 / km
shoes: Mudclaw 270's mid 2010

11 AM

orienteering race (Lyme Park - John O Goats) 1:01:39 [5] *** 7.98 km (7:44 / km) +248m 6:41 / km
spiked:15/17c shoes: Mudclaw 270's mid 2010

Park familiarity helps, hence the 15 from 17 controls spiked. My course had me missing 2 controls so reckoned that best option would be to select 2 on the tussockier S side of map. Decent warm up meant I was in the groove for the mass start. Came as surprise to most folk tho. I was ready. Up the hill, steadily to 1st and on. Pleased with running considering my last proper O competition was mid Dec. Toyyed with leaving out no 10 in the forest but seemed direct line 9-11 so was a no brainier in reality. Left out 12&13, only decision to make was a valley (longer, tricky, wetter/muddier) route or a straight line up and over. Went for the straight, probably not a lot in it. Pleased with run, a good start to 2013
12 PM

cool down warm up/down 15:11 [1] 1.88 km (8:05 / km) +30m 7:29 / km
shoes: Mudclaw 270's mid 2010

Friday Jan 4, 2013 #

6 AM

Note
slept:6.0 weight:80.5kg (rest day)

80.5kg - 17.4% - 56.8%

Thursday Jan 3, 2013 #

6 AM

Note
slept:5.0 weight:80.5kg

80.5kg - 17.5 % - 56.7%
5 PM

Hill run hills (Winter Hill solo) 1:24:02 [3] 10.37 km (8:06 / km) +300m 7:05 / km
shoes: 270's Mudclaws Jan2011

Wednesday Jan 2, 2013 #

9 PM

Note
weight:80.5kg

Late weigh in on return from Bristol

Happy with 80.5kg as have ate rubbish at Bristol visit, loadsa chocs and sweets

Bf is 17.3% - water is 56.7

Tuesday Jan 1, 2013 #

Event: NGOC New Year Score
 

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