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Training Log Archive: andfall

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running13 10:19:29 70.93(8:44) 114.15(5:26) 3766
  HIll Walk/Run2 5:25:13 20.08(16:12) 32.32(10:04) 2906
  S&C2 1:15:00
  Total15 16:59:42 91.01 146.47 6671
  [1-5]14 15:34:21

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MoTuWeThFrSaSu

Sunday Apr 14 #

11 AM

HIll Walk/Run 4:44:06 intensity: (8:04 @0) + (1:56:14 @1) + (2:29:27 @2) + (10:21 @3) 27.64 km (10:17 / km) +2466m 7:06 / km
ahr:112 max:148 shoes: Mudclaw 300#3 (yellow)

long hilly walk/run from Talla Reservoir. Getting use to using poles.

Saturday Apr 13 #

11 AM

Running 1:04:16 intensity: (8:30 @1) + (36:16 @2) + (14:06 @3) + (5:05 @4) + (19 @5) 6.7 km (9:36 / km) +424m 7:17 / km
ahr:127 max:162 shoes: Inov8 XT190(blue)

Running 27:51 intensity: (3 @1) + (37 @2) + (7:09 @3) + (6:40 @4) + (13:22 @5) 5.61 km (4:58 / km) +415m 3:38 / km
ahr:157 max:179 shoes: Inov8 XT190(blue)

Screel Hill Race - 3rd

Happy with that. Got a bit carried away at the start and lactate levels went a bit high but managed to control it and get into a groove mid-way up the climb. After a bit of jostling for position in the first kilometer, settled in behind James E with Tom and Sasha ahead. Past Tom on the ridge before the top as James and I took a quicker line. Managed to stick close to James for most of the descent along the technical single track then took a tumble on one of the tight corners of the gravel path soon after exiting the forest. The stones slid under foot as i took the corner and all i could do was go into a roll with my shoulder taking most of the impact. Got back up straight away but had lost about 30m on James, then slowed almost to a stop on another corner to avoid a second fall as James pulled further away. Held about the same distance behind James to the end on the fast run in to the finish. Luckily had a bit of gap back to Tom in 4th who had taken the descent with caution having just started to make comeback after injury.

Got seen to by ambulance crew at the end to clean up the wounds, closely followed by a few others. Only minor scrapes and grazing but had scraped quite a bit skin off the shoulder. Managed to avoid bashing the knees unlike Robert S who fell 5m into race and went on to finish 5th with a nasty looking wound.

Really enjoyed the race/route and nice to be close to the old record which was smashed by Sasha.

Running 58:03 intensity: (3:23 @1) + (18:10 @2) + (24:48 @3) + (10:27 @4) + (1:15 @5) 8.63 km (6:44 / km) +412m 5:26 / km
ahr:136 max:162 shoes: Inov8 XT190(blue)

Warm down with Stewart, Dessie, Mike, Neil, Nigel and Helen. Thought we were just going for a short jog up the track but ended up doing a trip out to the neighbouring hill top which was further away and higher than Screel - got back long after prize giving when most had departed.

Friday Apr 12 #

7 AM

Running 30:02 intensity: (1:57 @1) + (24:55 @2) + (3:10 @3) 6.11 km (4:55 / km) +109m 4:31 / km
ahr:125 max:139 shoes: NB1080#4 (Blue)

5 PM

Running 30:02 intensity: (10 @1) + (1:33 @2) + (8:36 @3) + (12:37 @4) + (7:06 @5) 6.27 km (4:48 / km) +48m 4:37 / km
ahr:152 max:167 shoes: NB1080#4 (Blue)

Thursday Apr 11 #

7 AM

Running 30:25 intensity: (15 @0) + (55 @1) + (26:59 @2) + (2:16 @3) 6.15 km (4:57 / km) +115m 4:31 / km
ahr:125 max:146 shoes: NB1080#4 (Blue)

5 PM

Running 20:15 intensity: (28 @1) + (17:20 @2) + (2:27 @3) 4.13 km (4:55 / km) +34m 4:43 / km
ahr:125 max:139 shoes: NB1080#4 (Blue)

Running 58:11 intensity: (11 @0) + (1:10 @1) + (15:43 @2) + (31:08 @3) + (9:12 @4) + (47 @5) 10.1 km (5:46 / km) +616m 4:25 / km
ahr:139 max:162 shoes: Saucony P7 #2 (Green)

Short hill reps session: 8*90" (60") + 6 strides

Wednesday Apr 10 #

6 AM

Running 30:12 intensity: (9 @0) + (20 @1) + (29:43 @2) 6.23 km (4:51 / km) +68m 4:36 / km
ahr:121 max:132 shoes: NB1080#4 (Blue)

12 PM

S&C 55:00 [0]

5 PM

Running 19:55 intensity: (2 @0) + (2:32 @1) + (16:01 @2) + (1:20 @3) 4.14 km (4:48 / km) +38m 4:36 / km
ahr:122 max:138 shoes: NB1080#4 (Blue)

Running 1:10:23 intensity: (20 @1) + (13:38 @2) + (50:22 @3) + (6:03 @4) 11.82 km (5:57 / km) +862m 4:22 / km
ahr:140 max:157 shoes: Saucony P7 #2 (Green)

Steady hilly AS

Tuesday Apr 9 #

6 AM

Running 25:10 intensity: (17 @0) + (2:11 @1) + (19:27 @2) + (3:15 @3) 5.28 km (4:46 / km) +60m 4:31 / km
ahr:123 max:143 shoes: NB1080#4 (Blue)

12 PM

Running 55:51 intensity: (13 @0) + (23 @1) + (5:51 @2) + (19:43 @3) + (26:28 @4) + (3:13 @5) 13.98 km (4:00 / km) +32m 3:57 / km
ahr:147 max:162 shoes: NB1080#4 (Blue)

Intervals : 5*5' (1'), then 4*30s (30s)
5 PM

Running 15:55 intensity: (9 @1) + (15:46 @2) 3.05 km (5:13 / km) +31m 4:58 / km
ahr:122 max:129 shoes: NB1080#4 (Blue)

HIll Walk/Run 41:07 intensity: (1:00 @0) + (48 @1) + (31:49 @2) + (7:10 @3) + (20 @4) 4.68 km (8:47 / km) +440m 5:59 / km
ahr:126 max:152 shoes: Saucony P7 #2 (Green)

Monday Apr 8 #

7 AM

Running 28:23 intensity: (2:57 @1) + (23:05 @2) + (2:21 @3) 5.7 km (4:59 / km) +108m 4:33 / km
ahr:124 max:144 shoes: NB1080#4 (Blue)

4 PM

Running (Treadmill) 25:38 intensity: (10 @0) + (27 @1) + (11:41 @2) + (13:20 @3) 4.0 km (6:25 / km) +350m 4:27 / km
ahr:131 max:144 shoes: NB1080#4 (Blue)

S&C 20:00 [0]

7 PM

Running 28:57 intensity: (11 @1) + (23:39 @2) + (5:07 @3) 6.27 km (4:37 / km) +46m 4:27 / km
ahr:129 max:141 shoes: NB1080#4 (Blue)

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