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Training Log Archive: Mark3

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Running - Offroad3 11:57:31 64.22(11:10) 103.35(6:57) 3767
  Running - Road/Track1 1:15:49 8.92(8:30) 14.36(5:17) 141
  Total4 13:13:20 73.14(10:51) 117.7(6:44) 3907

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Sunday Dec 1, 2019 #

11 AM

Running - Offroad race (Necropolis 10k - Ibiza #3) 48:41 [5] 9.03 km (5:24 / km) +361m 4:30 / km
ahr:151 max:175 shoes: Pegasus 36 (Blue)

https://www.elitechip.net/system/public/download/e...

Genuinely 10k distance (the GPX is 10k!) but the GPS did not like the twisty streets and tunnels...

Excellent race from a tourism point of view, all around the old town and the necropolis including some non-public areas. Would be great for urban o.

It would have been a tough 10k anyway; lots and lots of steps, both up and down, and lots of slippery cobblestones and also areas of bare rock to contour across made it dangerous as well. After the race yesterday though...felt like torture. The second lap particularly just felt cruel! Amazed to come 20th, but was 15th after lap 1 and had to walk some of the steps on lap 2; shouldn't happen on a 10k but legs said no to uphill. There were people there who hadn't run in any race yesterday, but others had done the half or the full marathon instead of the ultra, so not a level playing field...
Running fine on the flat and down though. And walking around afterwards with my newfound friends (met a load of people from Bristol) loosened up quite a lot.

R knee a bit niggly along with R hamstring which are probably related, but nothing to write home about. So good news from that point of view definitely.

Girls started 9 mins before boys, so catching girls constantly. Think only lost to 1! Don't agree with the format when it's so narrow, slippery and dangerous though; quite a few girls were upset with boys pushing past them. Seems to be a continental thing; can't see it catching on in the UK.

Overall a fun three days of racing; glad I came. Rest day tomorrow I think :)

17th/87 of those mental enough to do all three days with the ultra in the middle;
https://www.elitechip.net/system/public/download/1...

Saturday Nov 30, 2019 #

5 AM

Running - Offroad race (Ibiza Trail Ultra) 10:28:55 [5] 84.43 km (7:27 / km) +3305m 6:14 / km
ahr:124 max:163 shoes: S/LAB Ultra 2

https://www.elitechip.net/system/public/download/f...

Quite a lot slower than my estimate of 9 hours... Although probably because that estimate was ridiculous; don't know where I got that from.

A massive 2 hours 37 mins faster than the first (and only other) time I've run 50 miles, so can't really complain. This did have 700m less climb and was (essentially) in summer, though.

Started in the dark at 6am. I was in vest and shorts, obvs; the locals were in buffs, gloves, hats, long-sleeves, arm warmers, tights... It was 14 degrees! Ludicrous.

I thought I'd started relatively sedately but clearly not since I was being overtaken for ages. First 90mins in the dark, similar to last night (ie like a rogue runs night race for a lot of of it, twisty single track interspersed with wide tracks) and then a glorious sunrise whilst running along a spur over Cala Tarida (probably).

Ran straight through all the checkpoints without stopping (to the consternation of the marshalls who couldn't understand why someone wouldn't stop at 42k) - I had actually planned to stop for water at that one but it was inside a building and I cba to go in. So eked (is that how you spell that?) it out until 50k - not realising that that 10k was a massive descent and ascent down to Es Cubells (sea level; again, gloriously pretty) and then steep climb back up giving amazing views of Isla de Es Vedra poking out above a cloud inversion, beautiful. Feeling grim but not too grim at that point. Finding the rocky hard downhills particularly hard on the hips and knees. Would catch and get away from people on the climbs, and then be recaught by them on the downs.

Back to Sant Josep, literally inches from the finish line, then to the last 20k loop. Think I was at 7:38 at this point. I'm glad I didn't know how long the last loop would take! The 10k to the furthest point wasn't so bad (although had a suspicious amount of descent...) but then there was a brutal climb, maybe 1.3Bl on loose earth through trees. Whilst I struggled, I overtook 3 or 4 who'd passed me on the down who couldn't handle it. Would have been even harder without poles (pole strategy was to keep in bag for first 30k (climbs not as steep) and then use thereafter - this worked very well). After the climbs, undulated a bit and couldn't stay ahead of those I'd passed; they all overtook with between 1 and 3k remaining. I had nothing. Starting to get aerobically tired as well as general body pains. Very glad it was over!

My target was to run the whole way around and get back in the light - so achieved both of those. But given the runs and the mileage I've done over past year, surprised this felt quite as bad as it did. Think it was the hard surfaces that killed me.

Looking forward to not doing anything this long again for ages. Not looking forward to Day 3, which is another 10k. Should be pretty though.

Friday Nov 29, 2019 #

6 PM

Running - Offroad race (Nocturna 10k (Ibiza #1)) 39:55 [5] 9.89 km (4:02 / km) +101m 3:50 / km
ahr:153 max:172 shoes: S/LAB Ultra 2

15th
https://www.elitechip.net/system/public/download/7...

Spent the day wandering around the town and the coast. Very pretty. T-shirt and shorts weather, but not too hot.

Sweating quite a lot for the race though. Originally thought it was going to be road but glad I looked at the route beforehand and the 'mountain shoes' recommendation - there was maybe 3k road but the other 7k was definitely trail, and some quite rough and technical, especially in the dark. Given the course, very happy with the time.

The plan was to take this easy; I'm sure it surprises no-one that that didn't happen.

Wednesday Nov 27, 2019 #

Note
(rest day)

Spent quite a long time fitting my new license plates. Easily the most pointless thing I've ever bought - and yet somehow still awesome. Looking forward to the first time I get to write it on an entry form.

Tuesday Nov 26, 2019 #

Note
(rest day)

Based on level of tiredness yesterday, skipping today seems reasonable.

Monday Nov 25, 2019 #

6 PM

Running - Road/Track (MaccH B Group) 1:15:49 [3] 14.36 km (5:17 / km) +141m 5:02 / km
ahr:151 max:175 shoes: Nike Pegasus 35

Found this really tough, back of the group the whole time. Got it done though. Nice evening, back up to double figures.

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