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Training Log Archive: Mark3

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running - Offroad4 6:56:59 35.12(11:52) 56.52(7:23) 3635
  Running - Road/Track1 1:08:24 8.64(7:55) 13.9(4:55) 108
  Gym Strength1 1:00:00
  Total6 9:05:23 43.76 70.42 3743

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Sunday Apr 7 #

11 AM

Running - Offroad race (Mow Cop) 49:47 [5] 10.52 km (4:44 / km) +370m 4:01 / km
ahr:154 max:174 (injured) shoes: X-talon 210 (orange)

Quads destroyed after yesterday; otherwise not feeling too bad. Aim was to be not-too-far-behind Chris as this is one of our club champs races.
Deliberately sprinted the first 50m (garmin says 2:36min/k) to be one of the first to the kissing gate a few hundred metres in, as I hate queuing. Was probably about 5th through the gate, so it worked. Then passed by quite a few up the first ascent but not bothered by that. Would be worth staying nearer the front for the short quarry section though as was held up a bit there.
Caught Chris going down through the fields; pleased with that. But he got me back on the road section at the bottom of the hill. Catching him steadily on the climb (ran the whole way; less painful since used different muscles from all the walking yesterday) but not close enough to threaten. Lost a few seconds due to route marking on the descent as the tape was tucked right around the corner. Put in a lot of effort on the descent to stay ahead of a Mow Cop runner, but couldn't catch Chris (25s gap at the end).

11th, and MaccH first team (10,11,21).

Good race; Mow Cop castle is pretty impressive. Right shoe choice; not that much road. Maybe could've got away with trails but I think most years it's quite a lot muddier than that.

Saturday Apr 6 #

10 AM

Running - Offroad race (Howgill Fell Race) 3:29:34 [5] 21.84 km (9:36 / km) +2206m 6:23 / km
ahr:147 max:168 (injured) shoes: Mudclaw G260

136th/341. As expected from an English Champs race, very high standard!

http://live.sportident.co.uk/home/multistage/stage...

Very tough. Constant up/down/up/down etc with basically no flat running at all; doesn't play to my strengths.

Position varies quite a lot; at each CP:
144th,140th,168th,167th,164th,160th,155th,150th,148th,138th,136th
so looks like I lost a lot on the long leg past Cautley Spout, although I didn't make any bad route decisions here so might just have been people who were boxed in at the start finally getting past.

As expected, I gained the most positions on the climbs nearer the end of the race, when everyone who hadn't got their nutrition right was dying. Actually, I'd only taken 500ml liquid which was a bad decision, it was really hot. 1L would have been much better and would've prevented me worrying about it for most of the race and trying to ration.
I think I ended up eating both of my Clif bars on the 45m leg B->C (maybe that lost me some of the places). Had just about finished my 2 packs of shot bloks by the end too. Got the food right I think, just the liquid wrong.

Happy with all my routes. Went round the scree C->D which is much further but I hate scree; remained roughly position neutral so that was a good decision. Looking at Strava Flybys, the straight route to Cautley looks no better or worse than either following the stream or staying higher for a bit longer. Would do one of those in preference next time though, as the contouring on the straight line wasn't that comfortable.

As usual, could feel my calf for the whole thing, but it wasn't slowing me down.

Friday Apr 5 #

Gym Strength (Pump #76) 1:00:00 [3]
(injured)

New release. Lunges, shoulders, biceps, chest tracks all harder than previously - people must've complained!

Thursday Apr 4 #

6 PM

Running - Road/Track (MaccH B Group) 1:08:24 [3] 13.9 km (4:55 / km) +108m 4:44 / km
ahr:151 max:168 (injured) shoes: Nike Pegasus 35

Argh I have a migraine so I can't see what I'm typing. Run was fine although very wet. Coat and gloves kept me dry though. Calf hurt.

Wednesday Apr 3 #

7 PM

Running - Offroad (MaccH Fell Training) 1:06:14 [3] 10.12 km (6:33 / km) +427m 5:24 / km
ahr:141 max:169 (injured) shoes: Inov-8 Roclite 305

It's cold again!
Fairly short with the fell group. Started slowly but moving ok by the end. Calf pretty sore.

Tuesday Apr 2 #

Note
(injured) (rest day)

Monday Apr 1 #

6 PM

Running - Offroad (MaccH Fell Training) 1:31:24 [3] 14.03 km (6:31 / km) +632m 5:19 / km
ahr:149 max:172 (injured) shoes: Inov-8 Roclite 305

Probably the longest and hilliest run we'll do on a Monday! Nice to have light evenings again.
Calf not too bad, sore at start but improved.

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