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Training Log Archive: 970130

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m
Running	23	24:19:55	135.25	(10:48)	217.67	(6:42)	5295
Strength and Conditioning	9	6:00:00
Running wu/cd	8	3:05:38	19.32	(9:36)	31.1	(5:58)	422
Swimming	3	1:30:00
Total	33	34:55:33	154.58		248.77		5717

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Thursday Dec 31, 2020 #

Running 1:51:33 [3] 13.52 km (8:15 / km) +582m 6:47 / km
ahr:142 max:174 shoes: Inov8 XTalon LBlue July20

From Irton Pike along the Screes with mum, foot very slightly achy after.

Wednesday Dec 30, 2020 #

Note

Walking- from Wha house to Esk Pike and Bowfell.

Tuesday Dec 29, 2020 #

Running 1:22:37 [3] 7.32 km (11:17 / km) +715m 7:35 / km
ahr:145 max:174 shoes: Inov8 XTalon LBlue July20

Middle Fell and Seatallan with mum, so pretty chilled.

Monday Dec 28, 2020 #

Note

Walking- Wasdale head to Pillar and back

Sunday Dec 27, 2020 #

Running 1:45:05 [3] 12.96 km (8:06 / km) +583m 6:37 / km
ahr:148 max:167 shoes: Inov8 XTalon LBlue July20

With dad, from Irton Pike up along the Screes and back.

Saturday Dec 26, 2020 #

Running 1:10:14 [3] 9.97 km (7:03 / km) +235m 6:18 / km
ahr:149 max:174 shoes: Inov8 XTalon LBlue July20

A muddy loop round Muncaster Fell with Dad. Left foot achy again after.

Friday Dec 25, 2020 #

Strength and Conditioning 40:00 [3]

11 AM

Note

Walking- Grike, Crag Fell, Whoap, Lankrigg

Thursday Dec 24, 2020 #

Note

Walking- Yewbarrow, Red Pike, Scoat Fell, netherbeck.

Wednesday Dec 23, 2020 #

Running 47:46 [3] 8.35 km (5:43 / km) +182m 5:10 / km
ahr:149 max:164 shoes: Brooks Launch 6 Mar20

Easy with Dad round Guards.

Tuesday Dec 22, 2020 #

Running 2:23:16 [3] 15.13 km (9:28 / km) +420m 8:19 / km
ahr:138 max:167 shoes: Inov8 XTalon LBlue July20

Settle Harriers caves and cairns course with mum
Pretty easy pace plus quite a few stops to check out the caves and other exciting features, good to get a bit of real terrain in the legs though.

Monday Dec 21, 2020 #

Running 43:38 [3] 7.46 km (5:51 / km) +88m 5:31 / km
ahr:146 max:166 shoes: Brooks Launch 6 Mar20

Nice and easy with mum up to the park and back through some allotments I’ve never visited.

Sunday Dec 20, 2020 #

Running 1:10:53 [3] 12.16 km (5:50 / km) +60m 5:41 / km
shoes: Inov8 XTalon LBlue July20

Down the canal to Galgate and back. Hrm not connecting to watch for some reason.

Saturday Dec 19, 2020 #

Running wu/cd 33:07 [3] 5.65 km (5:52 / km) +35m 5:41 / km
ahr:152 max:171 shoes: Inov8 XTalon LBlue July20

Running 42:00 [3] 6.93 km (6:04 / km) +210m 5:16 / km
ahr:165 max:187 shoes: Inov8 XTalon LBlue July20

Hills- Canal and Burrow Hill
8:00 tempo [4:00], 15x 1:00 [1:00]
Took until about rep 8 to get into the session, but consistently getting up to about the same tuft of grass.

Friday Dec 18, 2020 #

Strength and Conditioning 40:00 [3]

DrongO circuits

Note

Was going to cycle but it was raining all day...

Thursday Dec 17, 2020 #

Running 1:12:23 [3] 11.8 km (6:08 / km) +194m 5:40 / km
ahr:155 max:171 shoes: Inov8 XTalon LBlue July20

Lancaster Moor, with an extra loop round Fenham Carr. Legs feeling surprisingly good, foot a bit achy after though.

Wednesday Dec 16, 2020 #

Running wu/cd 24:32 [3] 4.16 km (5:54 / km) +71m 5:26 / km
ahr:153 max:168 shoes: Brooks Launch 6 Mar20

Running 36:47 [3] 7.37 km (4:59 / km) +17m 4:56 / km
ahr:170 max:184 shoes: Brooks Launch 6 Mar20

Intervals on the estuary path
7x 4:00 [1:00], 4x strides
Very muddy and a lot of puddles so not particularly fast, started fairly chill and then picked it up a bit towards the end.

Strength and Conditioning 40:00 [3]

EUOC S&C

Tuesday Dec 15, 2020 #

Running 46:07 [3] 7.52 km (6:08 / km) +68m 5:52 / km
ahr:152 max:172 shoes: Brooks Launch 6 Mar20

Pre-breakfast because of virtual AGU, so just nice and easy round the estuary loop, swapped session to tomorrow. Definitely the wrong shoe choice, slipping all over the place on the flood embankment.

Monday Dec 14, 2020 #

Running 29:20 [3] 5.12 km (5:44 / km) +45m 5:29 / km
ahr:149 max:171 shoes: Brooks Ghost 11

Orchard and canal loop. A bit of foot achiness after again.

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Dec 13, 2020 #

Running 1:34:30 [3] 12.67 km (7:28 / km) +496m 6:14 / km
ahr:150 max:171 shoes: Inov8 XTalon LBlue July20

Going home this afternoon so couldn’t say no when offered a run in the Pentlands with Juliet and Sarah. From Hillend up along the ridge, round past Bonaly reservoir and an explore round Torduff hill, then back through the golf course.

Saturday Dec 12, 2020 #

Running wu/cd 30:43 [3] 4.99 km (6:09 / km) +71m 5:45 / km
ahr:150 max:166 shoes: Inov8 XTalon LBlue July20

Running 43:32 [3] 6.44 km (6:46 / km) +184m 5:55 / km
ahr:168 max:186 shoes: Inov8 XTalon LBlue July20

EUOC Hills, KF + Crags
8:00 tempo [6:00], 4x 1:30 [1:30], 5x 1:00 [1:00], 6x 0:30 [0:45]
Legs feeling tired today, so not really pushing that hard on the hills. Foot all good after.

Friday Dec 11, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

1 PM

Swimming 30:00 [3]

200wu, 200 drills, 3x (100, 200), 200cd

Thursday Dec 10, 2020 #

Running 56:03 [3] 10.7 km (5:14 / km) +145m 4:54 / km
ahr:168 max:179 shoes: Brooks Launch 6 Mar20

Hermitage and Blackford with Paul. Foot similar to yesterday.

Wednesday Dec 9, 2020 #

8 AM

Running wu/cd 7:12 [3] 1.38 km (5:13 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym

4 PM

Running 1:00:43 [3] 9.32 km (6:31 / km) +267m 5:42 / km
ahr:154 max:178 shoes: Inov8 XTalon LBlue July20

Up the crags, down the bog, up the tourist path, back round the wall. Legs feeling good, some foot achiness after but less than the weekend.

Tuesday Dec 8, 2020 #

Running wu/cd 29:59 [3] 4.84 km (6:12 / km) +111m 5:33 / km
ahr:154 max:169 shoes: Inov8 XTalon LBlue July20

Running 37:54 [3] 7.57 km (5:00 / km) +20m 4:56 / km
ahr:177 max:190

EUOC KF intervals
6x 5:00 [1:00]
Treated myself to spikes today, surprising how much of a difference they make. Good session.
Pretty much nothing from the foot afterward either.

Monday Dec 7, 2020 #

12 PM

Swimming 30:00 [3]

With Juliet.
250wu, 250drills, 4x 250

5 PM

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Dec 6, 2020 #

Running 1:25:12 [3] 15.03 km (5:40 / km) +160m 5:23 / km
ahr:157 max:179 shoes: Inov8 XTalon LBlue July20

Out along the canal with the EUOC gals, then the Craiglockharts and Blackford with Neil. Legs feeling good while running, foot about the same as yesterday after.

Saturday Dec 5, 2020 #

Running wu/cd 25:48 [3] 4.13 km (6:15 / km) +73m 5:44 / km
ahr:153 max:172 shoes: Inov8 XTalon LBlue July20

Running 44:22 [3] 6.73 km (6:36 / km) +219m 5:40 / km
ahr:167 max:187 shoes: Inov8 XTalon LBlue July20

EUOC Hills, KF + Crags
8:00 [6:00], 3x (30s [45s]), 3x (60s [60s]), 3 x (2:00 [2:00]), 3x (60s [60s]), 3x (30s [30s])
Another decent session despite KF reaching a new sloppiness high for the year. Felt like I should be working harder on the 2 mins because the rest was quite long, but then didn't have much in the legs for the shorter ones after, so probably paced it okay. Foot more achy again today.

Friday Dec 4, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

12 PM

Swimming 30:00 [3]

With Juliet, wu, drills, a few sets of 250m, cd. Managed a few tumble turns, although my technique is so terrible at the minute that they’re not that helpful.

Thursday Dec 3, 2020 #

Running 47:30 [3] 8.75 km (5:26 / km) +119m 5:05 / km
ahr:161 max:173 shoes: Brooks Launch 6 Mar20

Seat lap, meadows lap, a bit icy around the seat. Less ache after from the foot than yesterday.

Wednesday Dec 2, 2020 #

8 AM

Running wu/cd 7:12 [3] 1.38 km (5:13 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C

5 PM

Running 56:18 [3] 8.74 km (6:26 / km) +266m 5:35 / km
ahr:163 max:182 shoes: Inov8 XTalon LBlue July20

Up the crags, down the bog, up the tourist path and down the wall with Juliet. Foot more achy again after.

Tuesday Dec 1, 2020 #

Running wu/cd 27:05 [3] 4.57 km (5:56 / km) +61m 5:33 / km
ahr:157 max:167 shoes: Inov8 XTalon LBlue July20

Running 32:12 [3] 6.11 km (5:16 / km) +20m 5:11 / km
ahr:174 max:188 shoes: Inov8 XTalon LBlue July20

EUOC KF Intervals
3 x 8:00 [2:00], 4x strides
Keeping it a bit shorter this week, but probably could have pushed the pace a bit more, felt decent even at the end. Foot ache after minimal as well.

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