Wednesday Nov 28 |
 | Running (night run) 1:14:07 [2] 12 km (6:11 / km) +350m 5:23 / km | |
| ahr:148 max:169 shoes: adidas goretex |
| Night Run from home, jogged for the first 10 minutes with Kel and Liz and then ran off with my headlight through Bingham Park and then just followed whichever path I spotted. Ended up hitting Ringinlow road and run along it almost to Ringinglow then took the footpath back down to the valley and ran straight home.
EPOC 115 ml/kg
Max O2 43 ml/kg
training effect 3.2
Have got my toys working again.... |
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| C • GPS 9 |
Tuesday Nov 27 |
| Note | |
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| Have to stop being a lazy arse, training on the weekends and being slack during the week is not going to cut it any more and particularly for the next few weeks.
Starting this weekend there is our christmas party followed by a big party in london with dover, next weekend is captains (say no more), the following weekend is boys weekend in Gothenburg and the weekend after that I will be flying to Abu Dhabi.
I must stop being slack during the week or I will turn into a fat bastard like Ben Roberts.
Hmm after the likely boozy mess that December seems likely to become I am considering trying to be an athlete again in the new year, look out! |
Sunday Nov 25 |
| Running (Tarn Hows Run) 1:20:00 [2] 12 km (6:40 / km) +475m 5:34 / km | |
| shoes: adidas goretex |
| From Tarn Hows around the lake and then out to Black Crag from there some terrain running across Great Cobble, Black Fell and to Park Fell where we got backacross to the Bridle Way to head back to Tarn Hows. We did a final lap of lake and happened to run into Fish, his dad, Maggie and her parents, nice to catch up and will have to do so again soon! |
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| C • Cobbling? 3 |
Saturday Nov 24 |
| Running (Lakes Hill Run) 1:10:00 [2] 10 km (7:00 / km) +605m 5:22 / km | |
| shoes: adidas goretex |
| Part of the Rydal horseshoe, ran from Rydal up to Heron Pike then along to the top of the next small hill. There we chickened out, although we were almost getting blown off the ridge the major deciding factor I think was far too much to drink last night. Instead we descended down Bind Cove to a path running along Rydal Beck back to Rydal. Will definitely head back to do the whole run some time was a great tip from Kim and Rich, just wasn't up for the challenge today. |
Thursday Nov 22 |
| Running intervals (Endcliffe intervals) 58:00  8 km (7:15 / km) +110m 6:47 / km | |
| shoes: adidas goretex |
| Warm up and drills then 6 x 2 min with 1 min recovery. Easy jog to cool down. With Kim, Ruth, Leslie and latecomer MikeS (who did 10).
Ended up doing them the same time as SHUOC did their intervals, for some reason I thought that they ran earlier.
Felt pretty good and by (significantly) cutting the corners managed to keep on Mike's shoulder for most of the last 4. |
Wednesday Nov 21 |
| Running (Endcliffe loop) 50:00 [1] 9 km (5:33 / km) +160m 5:06 / km | |
| shoes: nike zoom elite 3 |
| Easy run with Kelly after dark around the Endcliffe loop. Impressed that my headtorch battery lasted for 55 mins last night and another 40 tonight. Need to remember to charge it tomorrow. |
Tuesday Nov 20 |
| Running (girly run) 55:00 [1] 9 km (6:07 / km) +190m 5:32 / km | |
| shoes: adidas goretex |
| With Kim, Mo and Leslie. Went out to the Three Merry Lads and ran from there along the dam, edge of the moor and then back along the conduit to the Sportsman. Few out and backs and extra loops with Kim as we were running a bit faster. |
Sunday Nov 18 |
| Running (long run) 1:45:00 [2] 18 km (5:50 / km) +500m 5:07 / km | |
| shoes: adidas goretex |
| With the Helens, Rachael, Kelly, Ally and Petr from hathersage, up padley gorge, to mother cap, over to higger, stanage edge and back to hathersage. Was realy cool running through the snow along the tops, got Kel with some ripper snow balls. Great timing buying the goretex shoes yesterday, my feet stayed dry and toasty warm running through the slush puddles. |
Saturday Nov 17 |
| Running (peaks run) 1:10:00 [2] 13 km (5:23 / km) +410m 4:39 / km | |
| shoes: Brooks Adrenaline ASR (red) |
| Ran with Kim, Rich, jenny and Clare from Redmires to Stannage pole to the headstone and back. Really nice run, was pretty windy up the top. |
Monday Nov 12 |
| Note | |
| (sick) |
| You have to be friggin' joking, sick again! There is no logical reason why I should be sick again now. Bloody British super-germs.... and to think elsewhere in the world people are having holidays at the beach... |
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| C • moi? 6 |
Sunday Nov 11 |
| Running (Peak Run) 1:20:00  16 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR (red) |
| It was a simple plan, start off twenty minutes or so ahead of Rob and Kelly and beat them to the finish of a 6km run. It didn't quite work out that way, I managed to take a wrong turn on a course that didn't involve any turns and spent half an hour running around the wrong hill trying to find the finish. When I realised where I had gone wrong it was a 20 minute time trial to the finish where Rob and Kelly were going to be wondering where the f*ck I had got to. |
Saturday Nov 10 |
| Cycling (Peak Ride) 1:40:00 [2] | |
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| Borrowed Al's commuter and rode with him and Rob out past Ringinlow to Hathersage, Grindleford, Frogatt, Ringinglow and back to Al's. Great ride, got smashed by Al and Rob on the hill up from Frogatt but still rode at a nice tempo. Rob was strong on the uphills but pissweak on the downhills, still not bad for his first time on a road bike.
Alright Coffee and nice Danish from the Patisserie near Al and Jamies afterwards. |
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| C • cycling fairy 1 |
Thursday Nov 8 |
| Running (bingham bumble) 32:00 [2] 6 km (5:20 / km) | |
| shoes: Brooks Adrenaline ASR (red) |
| Short loop around Bingham and Endcliffe with Kel. |
Tuesday Nov 6 |
| Running intervals (cruise intervals) 16:12 [3] 3.4 km (4:46 / km) | |
| shoes: Brooks Adrenaline ASR (red) |
| Did a session on the track with Kim, the idea was to have an easy reintroduction to track running minimising the chance of injury. So the plan was to do 400s at about 3km pace with 200m easy jog between each
times were - 400m effort (200m recovery)
1'25 (1'23)
1'21 (1'37)
1'19 (1'31)
1'21 (1'46)
1'21 (1'34)
1'20 |
| Running warm up/down (before and after track) 30:00 [2] 3 km (10:00 / km) | |
| shoes: Brooks Adrenaline ASR (red) |
| Warm up jog, drills and then cool down after session |
Monday Nov 5 |
| Running (Endcliffe Jog) 57:00 [2] 10 km (5:42 / km) +215m 5:09 / km | |
| shoes: Brooks Adrenaline ASR (red) |
| Jog with Kelly and Kim to Endcliffe Park and then up the valley and then looping back around the south side. |
Saturday Nov 3 |
| Running (Kinder Scout) 1:10:00 [3] 12 km (5:50 / km) | |
| shoes: Brooks Adrenaline ASR (red) |
| After acting as road marshall I quickly changed and went for a run up Kinder Scout. Made it up to the top and explored some of the peat gullies before running through a few legs behind Sarah Rollins and picking up the tapes. Really great weather over the weekend and a great area for running - would have been nice to have been able to spend some more time training but i guess the athletes have to come first ;) |
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| C • I guess 1 |