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Training Log Archive: 970130

In the 31 days ending Jul 31, 2019:

activity	#	time	miles		km		+m
Running	14	14:42:02	88.32	(9:59)	142.13	(6:12)	1484
Orienteering training	9	7:00:20	32.06	(13:07)	51.6	(8:09)	681
Cycling	4	3:36:10	48.12	(13.4/h)	77.44	(21.5/h)	622
Running wu/cd	2	45:46	5.45	(8:24)	8.77	(5:13)	87
Total	24	26:04:18	173.95	(9:00)	279.94	(5:35)	2874

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Wednesday Jul 31, 2019 #

Note

Mums birthday so walking in the Lakes

Tuesday Jul 30, 2019 #

Running 49:51 [3] 9.14 km (5:27 / km) +65m 5:16 / km
shoes: Brooks Ghost 11

Past the uni and back along the canal. Feeling slow.

Monday Jul 29, 2019 #

Cycling 45:49 [3] 17.39 km (22.8 kph) +57m

Running 29:56 [3] 4.83 km (6:12 / km)
shoes: Brooks Ghost 11

V slow intervals at Crook O Lune, getting the legs turning rather than aiming for any kind of speed.
2,4,2,4,2,4,2 [half rep rest]

Sunday Jul 28, 2019 #

Running 2:17:59 [3] 18.56 km (7:26 / km) +993m 5:52 / km
shoes: Inov8 X Talon

Kentmere horseshoe fell race
Legs felt tired before I even started so knew this was going to feel like a long way, felt like I was walking too much of the uphill (but always find it hard to pace myself because I climb faster than the people who run at my speed on the flat and then get overtaken on the ridges), and definitely lost a bit of downhill technique, but lots of fun anyway helped by the unexpected sunshine.

Saturday Jul 27, 2019 #

Note

Travelling back from Deeside

Friday Jul 26, 2019 #

Orienteering training 1:16:33 [3] 9.31 km (8:13 / km) +249m 7:15 / km
shoes: Icebugs

Deeside tour champs boys course + a bit of warming up
Generally pretty clean, slow across the rocky slope though (and much slower in the second half of the course) and messed up 14 getting distracted by Matthew (who hung the control and also messed it up). Happy with compass usage today.

Thursday Jul 25, 2019 #

Orienteering training 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Icebugs

Hanging and shadowing at Coull

Tuesday Jul 23, 2019 #

11 AM

Orienteering training 54:31 [3] 6.33 km (8:37 / km) +54m 8:16 / km
shoes: Icebugs

Shadowing and collecting at Glen Dye (plus a bit more collecting that I didn’t have my garmin for)

10 PM

Orienteering training 29:09 [3] 3.74 km (7:48 / km) +58m 7:14 / km
shoes: Icebugs

Deeside Night-O long course at Crathes
Some good a uality navigation, possibly helped by the fact that I’d hung half the controls earlier in the day, but nice to feel confident moving through the forest and solid on the compass

Orienteering training 49:51 [3] 4.51 km (11:03 / km) +92m 10:02 / km
shoes: Icebugs

Shadowing and some collecting after running

Monday Jul 22, 2019 #

Orienteering training 30:00 [3] 3.5 km (8:34 / km) +30m 8:13 / km
shoes: Inov8 X Talon

Some shadowing and hanging at Balmedie- had to leave at lunch to help with food for the afternoon so a pretty short day

Sunday Jul 21, 2019 #

10 AM

Orienteering training 40:19 [3] 4.02 km (10:02 / km) +154m 8:25 / km
shoes: Icebugs

Shadowing at Scolty

5 PM

Orienteering training 19:26 [3] 2.78 km (6:59 / km) +20m 6:45 / km
shoes: Icebugs

Deeside tour sprint champs + a tiny bit of jogging
A bit scrappy in the open bit on the far side of the road including one +1min mistake but fun especially tape town

Saturday Jul 20, 2019 #

Running 31:37 [3] 6.88 km (4:36 / km)
shoes: Brooks Ghost 11

Hazelhead Parkrun (21:37) + some jogging
Having not run for 5 days this was never going to be particularly speedy, but paced it okay and enjoyed the course winding through the woods

Monday Jul 15, 2019 #

Note

In Orkney Monday-Friday this week so didn’t actually run at all, a couple of decent length walk though and lots of time on feet looking at things

Sunday Jul 14, 2019 #

Running 42:19 [3] 7.18 km (5:54 / km) +69m 5:37 / km
shoes: Brooks Ghost 11

Absolute plod round the estuary and back through Stodday.

Saturday Jul 13, 2019 #

Running 2:00:00 [3] 15.0 km (8:00 / km)

Another walk/run with mum and dad for JN Leg 3, from Dunmail Raise to Bowfell and back.
Actually 26.39km in 6hours with 1543m climb (remembered the Garmin today) but quite a lot was walking or very slow jog so reckon this is about representative.

Friday Jul 12, 2019 #

Cycling 1:13:25 [3] 24.46 km (20.0 kph) +423m

Jubilee Tower from home.
About 5 minutes faster up to the Tower than last time I did this ride, probably mostly due to the bike but hopefully a bit due to generally being faster too. Nice to get some proper hills done.

Thursday Jul 11, 2019 #

Running 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Inov8 X Talon

Didn't have my garmin so don't actually know how long/far this was, but a rough estimate of sort of what this was worth training wise.
Reccying part of Leg 3 of the Joss Naylor with mum and Dad, so up from Wasdale Head to Sty Head and Esk Hause, then Rossett Pike, Bowfell, Esk Pike, Great End back to Sty Head and down to Wasdale Head again. Out for about 5.5 hours but quite a lot of that was walking up the hills.

Wednesday Jul 10, 2019 #

Running wu/cd 21:45 [3] 4.22 km (5:09 / km) +51m 4:52 / km
shoes: Brooks Ghost 11

Running 41:03 [3] 7.87 km (5:13 / km) +127m 4:50 / km
shoes: Brooks Ghost 11

Session along the river in the forest near Nanny's.
5x 1km [2:00], then 5x 200m [1:00]
About 40m of climb in reps 1,3,5, and running on a fairly uneven trail, so happy with the times. Felt good get a decent session done.

Tuesday Jul 9, 2019 #

Running 1:06:03 [3] 12.22 km (5:24 / km) +149m 5:06 / km
shoes: Brooks Ghost 11

Up past Williamson's Park and along the road behind the mast, then back through Bailrigg. Fairly easy pace.

Monday Jul 8, 2019 #

Cycling 50:23 [3] 17.98 km (21.4 kph) +62m

to/from intervals

Running 33:23 [3] 5.75 km (5:48 / km)
shoes: Brooks Ghost 11

Intervals at Crook O'Lune
Actual session was a bit of a mess because John's watch wasn't working very well, but a miss match of reps between 4:00 and 1:30 with roughly half rep rest.
Didn't pace it very well, felt great on the first couple then after that legs feeling a bit dead so definitely slowed down.

Sunday Jul 7, 2019 #

Running 1:13:26 [3] 13.55 km (5:25 / km) +37m 5:21 / km
shoes: Brooks Ghost 11

Hill run from Evie's, ideally would have done longer but didn't want to wake her up too early and needed to catch a train. Nice easy pace.

Saturday Jul 6, 2019 #

Running 51:47 [3] 10.44 km (4:58 / km) +21m 4:55 / km
shoes: Brooks Ghost 11

Cabbage Patch, felt better than any run in the last two weeks, probably a combination of forced rest day yesterday (helping all day at open day + in London in the evening straight afterwards so no time), finally starting to shift cold, needing to get back fairly promptly, and running in the morning so it not being too hot.

Thursday Jul 4, 2019 #

Running 51:11 [3] 9.82 km (5:13 / km) +23m 5:09 / km
shoes: Brooks Ghost 11

Granchester loop after open day, soo hot.

Wednesday Jul 3, 2019 #

Orienteering training 32:33 [3] 6.0 km (5:26 / km)
shoes: Brooks Ghost 11

WAOC training at Milton Country Park. Just cruising round, mass start course so nice to have people to run with for the first few controls. Still not got rid of this cold.

Tuesday Jul 2, 2019 #

Running wu/cd 24:01 [3] 4.55 km (5:17 / km) +36m 5:05 / km
shoes: Brooks Ghost 11

From home to the uni

Orienteering training 27:58 [3] 5.41 km (5:10 / km) +24m 5:03 / km
shoes: Brooks Ghost 11

Lancaster Uni sprint.
Chest still a bit tight for running fast so generally pretty good on the navigation, definitely helps to know your way around.

Monday Jul 1, 2019 #

Cycling 46:33 [3] 17.61 km (22.7 kph) +80m

Running 33:27 [3] 5.89 km (5:41 / km)
shoes: Brooks Ghost 11

Intervals at Crook O'Lune
3:00, 3:20, 3:00, 2:00, 2:20, 2:00, 1:20, 1:40, 1:20 [Half rep rest] , + 3min jog at end
Still feeling a bit coldy + legs probably tired from the cycle out so not running super fast but nice to get the legs turning over a bit faster.

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