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Training Log Archive: Mark3

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running - Road/Track4 3:26:40 27.48(7:31) 44.23(4:40) 406
  Running - Offroad1 3:24:10 21.1(9:40) 33.97(6:01) 1413
  Orienteering - Urban1 1:14:19 9.0(8:15) 14.49(5:08) 88
  Gym Strength1 56:01
  Total7 9:01:10 57.59 92.68 1907

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Sunday Mar 24 #

10 AM

Running - Offroad race (Edale Skyline) 3:24:10 [5] 33.97 km (6:01 / km) +1413m 4:59 / km
ahr:139 max:174 (injured) shoes: Mudclaw G260


Legs felt a bit wrecked this morning... Otherwise ok. Good conditions - windy and a bit chilly but only a few clouds, great vis. Consequently left the map in my bag the whole way round.
Started conservatively up the steep field which quickly became single track and explained why everyone else didn't. Got a bit queuey which normally annoys me but didn't much today; just accepted the reduction in pace and enjoyed the scenery for a bit. Once we got onto the top, overtaking got a bit easier, but then once we hit the wind I was struggling and getting passed quite a bit too.

No real concept of where I was until recognising Noe Stool from Trigger. Very lucky to get the sharp left turn into Brown Knoll right; I've only been there from the other direction in the past. Wouldn't have turned left if the couple of people I could see didn't. On the map it doesn't look like a sharp turn, but they've built a new fence/stile... I think some of the people near the front went wrong here.

Picked up the pace a bit along the slabs but only gained two places. However was slowly catching the group ahead. Picked up one more place on the scenic ridge run toward Mam Tor - clearly enjoying the view too much - but then another 6 places along the undulations to Lose Hill despite going over the hill just after Hollins Cross rather than around (the group ahead split half and half and I decided to toss a coin rather than get the map out...called it wrong). Had a Clif bar on the climb to Lose.

Couple more places on the long downhill to the road... Then a massive 7 places on the climb up to Win Hill. Think this was due to others bonking; definitely passed a few at the water stop which I ignored (decided 500ml was enough for the conditions and just carried it, which was fine). Went vertically up Hope Brink rather than the contouring trod that everyone else took; think this was 50/50. Came back the same way from Win Hill back past CP12; my split to 14 is faster than Nathanael's here who followed a trod, so think the 'normal' way is probably best.

Gained a further 2 places to the stile - by now everyone I passed was looking pretty dead, but the ginger ale (new flavour!) Shot Bloks were doing their job. My hips had started to hurt by this stage which happens when I run too far... Bit worrying. But I knew it was nearly over! Got another 3 to Ringing Roger, and still time for just one more down the steep hill to the finish.

So interesting position analysis;

Starting slowly made it psychologically good, but I did probably lose too much time in the queues near the start. However - it was never going to be an amazing performance after yesterday, and also I didn't care if it was an amazing performance or not - because of yesterday.

Really nice route though, some great views. Would make a great day's walk. Very few people other than at Mam Tor where there was everyone.

10 mins behind N which was more than I thought I'd be - his positions went the opposite way; started 21st-ish and ended in 30th.

Saturday Mar 23 #

9 AM

Running - Road/Track race (Cheshire 10k) 35:45 [5] 9.96 km (3:35 / km) +33m 3:32 / km
ahr:148 max:162 (injured) shoes: Nike Zoom Fly Flyknit

Chip time 35:44 - massive PB!!

Was aiming for sub 37, went through 5k in just under 18 and was worried it was a bit fast, but managed to hold on; amazing! Very happy.

Slightly undulating with a few corners and with the first and last 100m on gravel - but basically a very fast course. Also very good conditions; again, marginally windy but nothing to write home about. The course record is 29:11 and someone ran 29:21 today. Female CR was broken by 2s, 32:42. I was 55th.

Friday Mar 22 #

6 PM

Gym Strength (Pump #75) 56:01 [3]
ahr:67 max:107 (injured)

Thursday Mar 21 #

6 PM

Running - Road/Track (MaccH B Group) 1:21:31 [3] 14.94 km (5:27 / km) +168m 5:10 / km
ahr:136 max:160 (injured) shoes: Nike Pegasus 35

Fairly sedate for a Thursday. Foot totally fine, calf not too bad, still not right though.

Wednesday Mar 20 #

6 PM

Running - Road/Track tempo (New race shoes) 27:01 [4] 6.53 km (4:08 / km) +58m 3:58 / km
ahr:144 max:158 (injured) shoes: Nike Zoom Fly Flyknit

Treated myself to new race shoes since I've entered a road 10k on Saturday.
They felt pretty good, but to be honest I'll be happy as long as they don't injure me further.
Actually my foot was fine tonight and my calf wasn't too bad either, so here's hoping.

Tuesday Mar 19 #

6 PM

Orienteering - Urban race (DEE Night Street League N) 1:14:19 [5] 14.49 km (5:08 / km) +88m 4:59 / km
ahr:149 max:168 (injured) shoes: Nike Pegasus 35

Foot ok, calf really bad.

Enjoyed maprun last week so much that this seemed a bit of a faff. Head not really in the game; terrible start missing some cut throughs, doing much better by the end but likely too little too late. Pub food good but portion sizes need work. Ordered some additional halloumi fries with chilli dip which hit the spot.

Monday Mar 18 #

6 PM

Running - Road/Track (MaccH B Group) 1:02:23 [3] 12.79 km (4:53 / km) +147m 4:37 / km
ahr:137 max:164 (injured) shoes: Nike Pegasus 35

Running fairly well today thanks to not having done anything mental yesterday.
Foot ok at the start but hurting towards the end, calf fine for the run but really hurts afterwards. Applied some ice.

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