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Training Log Archive: gg

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Surveying9 25:40:00
  Trail/terrain running23 20:28:00 147.33(8:20) 237.1(5:11) 5350
  Spinning8 7:28:00
  Strength and conditioning6 4:05:00
  Badminton2 2:00:00
  Road/track running2 1:31:00 12.86(7:04) 20.7(4:24)
  Orienteering2 1:18:00 7.89(9:53) 12.7(6:09)
  Swimming2 1:10:00
  Running drills / plyometrics1 15:00
  Total49 63:55:00 168.08 270.5 5350
  [1-5]36 33:55:00

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Friday Sep 30, 2016 #

Note

JEC sprint. Long long day.

Thursday Sep 29, 2016 #

Trail/terrain running 55:00 [1] 8.2 km (6:42 / km)

3 separate sessions - hanging a training for the Swedes, then checking all ok for JEC sprint, then hanginig for the Swiss.

Plenty of other stress too

Wednesday Sep 28, 2016 #

11 AM

Trail/terrain running 1:03:00 intensity: (38:00 @1) + (24:00 @2) + (1:00 @3) 9.3 km (6:46 / km)

Hanging
4 PM

Badminton 1:00:00 [1]

With Shminty

Tuesday Sep 27, 2016 #

10 AM

Spinning 1:20:00 intensity: (17:00 @1) + (11:00 @2) + (5:00 @3) + (34:00 @4) + (13:00 @5)

6*8(1). Sweaty!
6 PM

Road/track running 1:00:00 intensity: (28:00 @1) + (32:00 @2) 13.6 km (4:25 / km)

Steady run with Lewis round Cromlix/Kinbuck. Pretty tired this evening.

Monday Sep 26, 2016 #

6 PM

Strength and conditioning 1:00:00 [0]

FVO pilates then with med ball

Sunday Sep 25, 2016 #

8 AM

Surveying 2:00:00 [0]

Aviemore finished!
10 AM

Trail/terrain running 1:36:00 intensity: (23:00 @1) + (1:13:00 @2) 20.5 km (4:41 / km) +200m 4:28 / km

F was in Inverness with the car, so I ran back from Aviemore along the Speyside Way. Lovely day and lovely run.

Saturday Sep 24, 2016 #

11 AM

Trail/terrain running 54:00 intensity: (15:00 @1) + (18:00 @2) + (4:00 @3) + (17:00 @4) 12.1 km (4:28 / km) +400m 3:50 / km

Carn na-h-Easgainn from Moy. Probably the easiest hill bagging yet. Less than 20 minutes climb up a gravel road - good for my ankle at least.

Friday Sep 23, 2016 #

9 AM

Surveying 3:50:00 [0]

Aviemore
5 PM

Orienteering 43:00 intensity: (15:00 @1) + (26:00 @2) + (2:00 @3) 6.4 km (6:43 / km)

Uath Lochans WOLF course (part of). Lovely terrain and great new map. Ankle not happy and pretty tired.

Trail/terrain running 19:00 [1] 4.0 km (4:45 / km)

Thursday Sep 22, 2016 #

9 AM

Surveying 4:00:00 [0]

Aviemore
4 PM

Surveying 2:45:00 [0]

Aviemore

Wednesday Sep 21, 2016 #

9 AM

Surveying 4:00:00 [0]

Aviemore
6 PM

Trail/terrain running 1:49:00 intensity: (28:00 @1) + (39:00 @2) + (37:00 @3) + (5:00 @4) 20.6 km (5:17 / km) +750m 4:29 / km

Cromdale Grahams. Carn a Ghille Chearr and Creagan a' Chaise. Getting dark by the end. Dodgy stomach today.

Tuesday Sep 20, 2016 #

2 PM

Surveying 4:00:00 [0]

Aviemore
7 PM

Strength and conditioning 45:00 [0]

Monday Sep 19, 2016 #

8 AM

Swimming 40:00 [2]

3 PM

Surveying 2:05:00 [0]

Aviemore
6 PM

Trail/terrain running 46:00 intensity: (43:00 @1) + (3:00 @2) 9.4 km (4:54 / km)

Easy jog around Dulnain Woods

Sunday Sep 18, 2016 #

11 AM

Orienteering 35:00 intensity: (5:00 @2) + (25:00 @3) + (5:00 @4) 6.3 km (5:33 / km)

Test running JEC relay. Fast and furious!

Trail/terrain running warm up/down 40:00 intensity: (20:00 @1) + (20:00 @2) 7.5 km (5:20 / km)

3 PM

Trail/terrain running 54:00 intensity: (32:00 @1) + (14:00 @2) + (6:00 @3) + (2:00 @4) 9.1 km (5:56 / km)

Hanging tapes, then shadowing Spongey round JEC sprint course, then collecting tapes.

Saturday Sep 17, 2016 #

11 AM

Spinning intervals 1:15:00 intensity: (17:00 @1) + (12:00 @2) + (6:00 @3) + (39:00 @4) + (1:00 @5)

5*9(1)
4 PM

Note

Annual game of golf with F, MC and Jon. Was actually leading into the last hole, but then Jon birdied and I didn't do very well at all.

Friday Sep 16, 2016 #

11 AM

Trail/terrain running 49:00 intensity: (19:00 @1) + (30:00 @2) 10.2 km (4:48 / km)

Usual loop from home. Very sedate. Feeling pretty empty.
6 PM

Surveying 1:00:00 [0]

Tweaks for JEC

Thursday Sep 15, 2016 #

12 PM

Swimming 30:00 [2]

7 PM

Trail/terrain running 1:11:00 intensity: (24:00 @1) + (20:00 @2) + (5:00 @3) + (6:00 @4) + (16:00 @5) 16.4 km (4:20 / km)

Training with Central AC!
Was down at the Uni, it was a warm night and they were running on the grass, so I joined in.
1,2,3,2,1 with 1 recovery, then 5 mins and same again.

Fair to say the speed was pretty damn fast, with a certain Olympian pushing the pace. Fastest session I have run for a long long time.
C • Chasing the Orange One 2

Running drills / plyometrics 15:00 [0]

Wednesday Sep 14, 2016 #

10 AM

Surveying 2:00:00 [0]

Making a warm up map for JEC, plus a few updates
2 PM

Badminton 1:00:00 [1]

With Shminty.

How did Kris know?
C • I'm behind you 1
6 PM

Trail/terrain running 1:00:00 intensity: (30:00 @1) + (15:00 @2) + (15:00 @3) 12.2 km (4:55 / km)

Hanging shadowing collecting test run of JEC sprint

Tuesday Sep 13, 2016 #

Note
(rest day)

Nothing gonna happen today!

Monday Sep 12, 2016 #

Note
(rest day)

9am bus from hotel to Sofia, then flight home via London. Home about 8pm.

Sunday Sep 11, 2016 #

7 AM

Trail/terrain running 15:00 intensity: (7:00 @1) + (8:00 @2) 3.0 km (5:00 / km)

Morning jog
11 AM

Trail/terrain running race 2:14:00 intensity: (30:00 @1) + (28:00 @2) + (6:00 @3) + (6:00 @4) + (1:04:00 @5) 24.0 km (5:35 / km) +1800m 4:04 / km

Warm up around Saperava Banya. Quite warm down in the valley.

Start wasn't wide enough, so there were runners 12+ deep. GB were lucky enough to be lined up at the front, but I was 5th runner in the line, so starting just in the front half.

Start wasn't quite as manic as I had feared, but I was very glad not to be starting further back! First km was out of the town and into the woods, and the pace wasn't ridiculous. After 2km the leaders were only 20-30s ahead.

Got into a good rhythm, and I was pretty close to Chris F and Tom, with Max a bit in front. Watched my HR pretty closely as I didn't want to blow up like I did at the trial. I knew that the 4th km and the end of the course were where it would be decided and I wanted to be strong there.

Moved up alongside Chris F at the steep section, and passed a lot of people struggling/walking already. Worked along steadily with Chris for a lot of the race. We passed Max and quite a few others, and Chris was really pushing along on the flatter sections. Had a bit of a minor disaster at the water point - got a bottle of water, a gel and a wet sponge and basically had too much stuff to hold. Sponged myself, then threw it away. Then I realised I was still holding the sponge and I had thrown my gel away...

Anyway, stuck with Chris all the way to the final 'kick' - 1.5km with the steepest gradient and roughest surface of the course. He let me past, and a cheer from Jackie had me powering up the worst part - there were disappointingly few people in sight in front of me, but I managed to catch and pass a couple of people - including one American who seemed to be doing a fartlek - each time I caught him he would sprint off again.

Felt like the 800-600-400m to go signs were about a km apart by this point, and I thought maybe I had pushed on a bit early, but then the finish was in sight, the American was just in front and nobody was close behind. Tried to get a bit of a sprint finish going, but my hamstrings started cramping with 100m to go.

Hobbled over the line into 31st place, and did a pretty good 'Swedish roll' onto the ground.

Andy was 11th, Chris S 13th, then me, then Chris F 34th, and Tom and Max in the 50s. Decent team effort, but we were 13 points from a team Bronze, and 1 point (?) from 4th.

I was happy with my race - paced it well, was strong in the second half, not getting passed by anybody after about the 4km mark. I also was a scoring counter for GB which was one of my aims. I had no expectations position-wise, but I'll take 31st, and hopefully I can do even better next time!

It was really beautiful up the top, so after some food/drink/pictures we walked/jogged a bit further up the hill to see the 'famous' lakes of the region - it really was quite beautiful. Then chair lift back down and jog back to the hotel.

Decent party/after-party too...
C • Out of the comfort zone 4

Saturday Sep 10, 2016 #

10 AM

Trail/terrain running 35:00 intensity: (10:00 @1) + (25:00 @2) 4.5 km (7:47 / km) +650m 4:31 / km

Bus down to Sapareva Banya, then back up the course to the hotel with Tom.
6 PM

Trail/terrain running 17:00 intensity: (9:00 @1) + (8:00 @2) 3.4 km (5:00 / km)

Easy jog plus some strides - checking out ankle strapping for tomorrow

Friday Sep 9, 2016 #

10 AM

Trail/terrain running 1:16:00 intensity: (26:00 @1) + (40:00 @2) + (10:00 @3) 11.9 km (6:23 / km) +800m 4:47 / km

Team run from the hotel, over to the course (joined about 5.5km mark out of 12.5km) and ran up to the top. Really nice course - variety of surfaces, gradients etc, with a real sting in the tail.

Then chair lift down and jog back to the hotel.

Thursday Sep 8, 2016 #

7 PM

Trail/terrain running 21:00 intensity: (11:00 @1) + (10:00 @2) 3.7 km (5:41 / km)

Up at 6 for a 4h minibus ride to Milan airport, then flight to Sofia, then bus up into the mountains. Accreditation, then another bus ride to the hotel.

Very easy jog with some of the GB team. Found the course.

Wednesday Sep 7, 2016 #

11 AM

Spinning 1:02:00 intensity: (19:00 @1) + (13:00 @2) + (5:00 @3) + (25:00 @4)

5*6 minutes
6 PM

Strength and conditioning 35:00 [0]

Tough session.

Been doing loads of unlogged cycling, walking and stretching this week too - several months worth of stretching!

No running today - got some muscle soreness from compensating for the ankle injury, so just spinning instead.

Tuesday Sep 6, 2016 #

Note

It was pointed out to me the other day that I have now run more WOCs (12) than any other Brit. Just overtook Sarah Rollins, although I have had the advantage of annual WOCs my whole career. I still need to do 6 more races to catch up Sarah in terms of most WOC races run by a Brit (43).

Short scan shows that Thierry has run most WOCs (17), with Eric Bone on 16, Nick Mulder, Valentin Novikov on 15 and quite a few on 13-14.

Most WOC races (inc qualifiers) - Kiril Nikolov 71, TG and Simone 70, 7 people in the 60s and loads in the 50s

http://www.maprunner.co.uk/wocdb/runners/person/gb...
11 AM

Trail/terrain running 57:00 intensity: (5:00 @1) + (26:00 @2) + (26:00 @3) 12.0 km (4:45 / km) +350m 4:09 / km

Lovely run, but calf a bit sore after yesterday.
6 PM

Spinning 30:00 [1]

Easy spin after a nice massage and mobilisation.

Monday Sep 5, 2016 #

11 AM

Strength and conditioning 30:00 [0]

Usual core stuff etc
5 PM

Trail/terrain running 42:00 [2] 10.0 km (4:12 / km)

Sunday Sep 4, 2016 #

11 AM

Spinning 1:20:00 intensity: (15:00 @1) + (20:00 @2) + (10:00 @3) + (20:00 @4) + (15:00 @5)

WU then 15 mins hard, then 10*3 mins hard then CD. Sweaty. Nice to finally get the HR up!

Saturday Sep 3, 2016 #

11 AM

Spinning 24:00 [1]

Strength and conditioning 30:00 [0]

6 PM

Trail/terrain running 59:00 intensity: (9:00 @1) + (35:00 @2) + (12:00 @3) + (3:00 @4) 12.2 km (4:50 / km) +400m 4:09 / km

Best run yet. Strapped ankle up and ran on some proper trails.

Not been sleeping well, and was pretty tired all day, but felt better after the run.

Friday Sep 2, 2016 #

11 AM

Trail/terrain running 42:00 intensity: (1:00 @1) + (36:00 @2) + (5:00 @3) 10.0 km (4:12 / km)

Steady run on gravel road / grass in Livigno.
7 PM

Spinning 49:00 intensity: (18:00 @1) + (23:00 @2) + (8:00 @3)

Thursday Sep 1, 2016 #

12 PM

Road/track running 31:00 intensity: (4:00 @1) + (18:00 @2) + (9:00 @3) 7.1 km (4:22 / km)

Easy run in Livigno. Amazing place!
C • Livingo 2

Strength and conditioning 45:00 [0]

Usual stuff, great views.

Apparently I have to write this in exchange for free access, so here goes -

#Livigno #altitudetraining #Aquagranda
6 PM

Trail/terrain running 14:00 intensity: (2:00 @1) + (12:00 @2) 2.9 km (4:50 / km)

To and from the gym

Spinning 48:00 intensity: (7:00 @1) + (40:00 @2) + (1:00 @3)

Sweaty.

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