Training Log Archive: fluceluceIn the 31 days ending Dec 31, 2012:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Monday Dec 31, 2012 #
11 AM
Climbing 2:00:00 [3]
Weather pish for the second day in a row - so headed to an indoor wall just past Fort William. Did 2 normal climbs - was surprised to find 5s very easy! Then had my first crack at ice climbing! Awesome, took a couple to get my confidence up a bit but was really fun! Arms wrecked by the end but only the wrists, not my back/shoulders which everyone else was finding sore. Grip still a bit tired but otherwise no ill effects and back feeling pretty good for it!
Sunday Dec 30, 2012 #
8 AM
Running 51:10 [3] 5.97 mi (8:34 / mi) +227m 7:40 / mi
shoes: Haglofs Trail Shoe Pink
Run from Kingussie in the SNOW!! SNOWING :-)
Meant to run around a loch but couldn't find the path in the snow so just ran up a hill to 3miles and back.
Meant to run around a loch but couldn't find the path in the snow so just ran up a hill to 3miles and back.
Saturday Dec 29, 2012 #
11 AM
Skiing 2:30:00 [2]
Lecht skiing - seemed to have picked the only part of the cairngorms not in a blizzard! Sun :-) But rather windy...
Friday Dec 28, 2012 #
9 AM
Running 13:11 [2] 1.56 mi (8:27 / mi)
Legs in pieces so quick loosener down to the swan and back before heading to Scotland!
Thursday Dec 27, 2012 #
12 PM
Running warm up/down 11:53 [2] 1.38 mi (8:37 / mi) +70m 7:26 / mi
shoes: Haglofs Trail Shoe Pink
Run to register - back up the hill to get kit and then to the start
Running race 28:02 [5] 2.04 mi (13:45 / mi) +382m 8:41 / mi
shoes: Haglofs Trail Shoe Pink
Wansfell race - set off and didn't feel like I had much spring on the road, neck and neck with a helm hill lady. Then we hit the fell and I overtook all the way to the top :-). Couple of moments I went a bit dizzy (one big climb) - too much tea and not enough spinach before xmas but my ability to flog myself is returning!
Just over a minute behind Jane reedy at the top, then test no 2 of the new shoes went a bit wrong, grass way too wet for a pure trail shoe so spent some of the descent sledging... the grip on the front is great but go off balance onto the heal and your over on wet grass - can't wait to test the proper fell shoe!
Thought I'd probably just pipped my PB - turns out I beat it by a minute and a half! Just need to find that extra edge I had in October to really fly again...
Just over a minute behind Jane reedy at the top, then test no 2 of the new shoes went a bit wrong, grass way too wet for a pure trail shoe so spent some of the descent sledging... the grip on the front is great but go off balance onto the heal and your over on wet grass - can't wait to test the proper fell shoe!
Thought I'd probably just pipped my PB - turns out I beat it by a minute and a half! Just need to find that extra edge I had in October to really fly again...
Wednesday Dec 26, 2012 #
Note
(rest day)
Back to burgess hill after a walk down brighton pier, xmas lunch 2 with chris, katy, sophia and edie as well, travel back to new mills
Tuesday Dec 25, 2012 #
Note
(rest day)
Travel to burgess hill, christmas geocaching (very muddy), on to brighton for the night.
Monday Dec 24, 2012 #
1 PM
Running 1:26:00 [2] 8.12 mi (10:35 / mi) +507m 8:52 / mi
shoes: Haglofs Trail Shoe Pink
Kinder run with Wil and Nic. Felt so much more alive than yesterday, clearly a recovery bike run up gummers how...
From Hayfield - Shooting Cabin - Williams Clough - Sandy Hays - Downfall - Red Brook - 3 knolls...dropped a bit low so missed the bottom of low end - back around the res - camp site - Hayfield.
Looked like it might brighten up a bit at one point but full on clag on the edge. Tried out the new Haglofs shoes, pretty impressed, nice fit so could feel what my feet were doing - kept up with wil and nic who were wearing mudclaws on some very wet slippy ground, not bad for a trail shoe!
From Hayfield - Shooting Cabin - Williams Clough - Sandy Hays - Downfall - Red Brook - 3 knolls...dropped a bit low so missed the bottom of low end - back around the res - camp site - Hayfield.
Looked like it might brighten up a bit at one point but full on clag on the edge. Tried out the new Haglofs shoes, pretty impressed, nice fit so could feel what my feet were doing - kept up with wil and nic who were wearing mudclaws on some very wet slippy ground, not bad for a trail shoe!
Sunday Dec 23, 2012 #
12 PM
cycling 17:30 [3] 2.56 mi (8.8 mph) +175m
Ride from Lakeside to Gummers How car park. Was riding wils dads bike without adjusting, so saddle too high and for the first 1.5miles only the big ring. A lot of out of the saddle as it was easier. Thank god I could get the middle ring when we hit the hill! Still....would have been much nicer with the use of the smallest ring for that!
Running 15:09 [2] 1.3 mi (11:39 / mi) +114m 9:10 / mi
Run up to the top of Gummers How - tired. Great views from the top but had to keep moving as was a bit blustery!
cycling 10:59 [2] 2.57 mi (14.0 mph) +24m
Ride back from Gummers How to Lakeside. Much more fun riding down the hill :-)
Saturday Dec 22, 2012 #
11 AM
Running 56:22 [2] 3.96 mi (14:14 / mi) +440m 10:35 / mi
Failed attempt at spectating the UTdH with Wil. Aimed to run over st sunday crag to grizedale tarn and back on the race route. Made it to 3/4 up st sunday where the path changes side of the hill and were faced with really strong wind and driving freezing rain. Decided we were not dressed for this/ it was going to take longer than the sole small packet of haribo we had with us would last, so retraced our steps.....played 'is that kim/shelf' looking out across the fields at patterdale from the white lion before heading to askham for the finish.
Awesome sprint finish from Kim and Shelf and Kim broke the 6hr barrier by 7s! Awesome on such a minging day!
Awesome sprint finish from Kim and Shelf and Kim broke the 6hr barrier by 7s! Awesome on such a minging day!
Friday Dec 21, 2012 #
Note
(rest day)
Spain family 'xmas day' before wils parents andy and hazel go skiing
Thursday Dec 20, 2012 #
10 AM
Running 2:15:08 [2] 10.0 mi (13:31 / mi) +790m 10:51 / mi
Run with Sally in the 'lovely' lakes weather! A very waterlogged Loughrigg, silverhowe, Loughrigg from Brathay. Legs a bit sore by the third uphill, probably something to do with lots of 400m! R glutes fine for about 1hr35 then not working quite as well. Good run with good company :-) then Bilbo's for lunch and a massive mug of tea!
Wednesday Dec 19, 2012 #
Note
(rest day)
Meant to do a gym session and a bit of a run but ran out of time with last minute bits and bobs and packing for the lakes!
Tuesday Dec 18, 2012 #
6 PM
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
A few laps and strides
Running 26:34 [4] 2.7 mi (9:50 / mi)
Track - 10 x 400m in a relay with Fiona. Not even close to Radcliffe's 10K record!
1) 81s (chasing Wil - woo kept up)
2) 85s
3) 85s
4) 85s
5) 87s (glutes starting to go)
6) 87s
7) 86s
8) 88s
9) 89s ( R glutes useless)
10) 91s
1) 81s (chasing Wil - woo kept up)
2) 85s
3) 85s
4) 85s
5) 87s (glutes starting to go)
6) 87s
7) 86s
8) 88s
9) 89s ( R glutes useless)
10) 91s
Running warm up/down 4:30 [2] 0.55 mi (8:11 / mi)
Short warm down
Monday Dec 17, 2012 #
7 PM
circuits 45:00 [3]
Fairplay circuits
Sunday Dec 16, 2012 #
3 PM
Running 28:45 [2] 3.34 mi (8:36 / mi) +167m 7:27 / mi
Quick one in the last of the light. Blasted down to wilkos to pick up a baking tray - got there just as it was starting to shut... then along Manchester road and back up heros hill (1km, 135m climb) in 8:15. Haha its so steep my garmin thought I was stood still for 25seconds of it! Will have to start doing reps up it again soon. Or maybe devise a route with heros, long lane and coppice track/lodge lane...
Saturday Dec 15, 2012 #
Note
(rest day)
Unplanned rest day - it was all going so well until shots were enforced.....I really can't do spirits!
Friday Dec 14, 2012 #
Note
(rest day)
Human Metabolism Xmas party
Thursday Dec 13, 2012 #
5 PM
S&C 45:00 [2]
Gym with Becky
7 PM
Running 1:02:59 [3] 7.4 mi (8:31 / mi) +132m 8:04 / mi
William Hills - new route! Ran with Rachael, good to have some company and we chatted all the way, not that we were slacking :-)
Wednesday Dec 12, 2012 #
6 PM
Running 33:33 [2] 3.58 mi (9:22 / mi) +170m 8:10 / mi
Run home from NGH via the gym. Legs heavy
S&C 40:00 [2]
New S&C.
Arms set with a bit of legs to finish.
3x15 reps of:
Internal(10)/Exernal (5)rotations
Cable chest press(15)
Oblique rotations(20)
Cable rows(15)
Then 3x15 Adductor/Abductor isolation (33 R ad, 27 L ad)
and 2x7 single leg Romainian deadlifts(2) to finish
Arms set with a bit of legs to finish.
3x15 reps of:
Internal(10)/Exernal (5)rotations
Cable chest press(15)
Oblique rotations(20)
Cable rows(15)
Then 3x15 Adductor/Abductor isolation (33 R ad, 27 L ad)
and 2x7 single leg Romainian deadlifts(2) to finish
Tuesday Dec 11, 2012 #
Note
Toe not sore :-)
5 PM
Running 18:44 [2] 2.4 mi (7:48 / mi)
Run to track
6 PM
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
wu/d, drills etc
Running 22:53 [3] 2.82 mi (8:07 / mi)
Track. Took it steady concentrating on form, running on the grass as the track was icey.
4x4mins, 2:20 recovery.
Very consistant until my form went a bit in the last one so slowed down.
1)1060m
2)1040m
3)1060m
4)997m
Followed by loads of stretching!
4x4mins, 2:20 recovery.
Very consistant until my form went a bit in the last one so slowed down.
1)1060m
2)1040m
3)1060m
4)997m
Followed by loads of stretching!
Monday Dec 10, 2012 #
Note
(rest day)
Sports massage, hip was locked again, no wonder my toe was getting no better/more sore - more flexible than I think I've ever been afterwards! Well and truly straightened out - now fingers crossed it stays that way.
Sunday Dec 9, 2012 #
2 PM
Running 31:00 [3] 2.62 mi (11:50 / mi) +260m 9:03 / mi
(injured)
Up Win Hill and back, toe felt ok on the way up but sore going down. Between us me and Wil set a cracking pace up then pretty much a jog down.
Tuesday Dec 4, 2012 #
Note
(rest day)
Letting toe/hip/back settle
Monday Dec 3, 2012 #
7 PM
circuits 45:00 [2]
Fairplay circuits. Muscles tired but worth the effort.
Sunday Dec 2, 2012 #
10 AM
Running race 1:57:03 [2] 10.39 mi (11:16 / mi) +270m 10:25 / mi
Open 5 Female Pairs with Rosemary. Our first crack at this and it didn't get off to the best start when I navigated us down a track marked in white and off the map....needless to say we spent a fair while scratching our heads, I couldn't for the life of me work out where we were! After a bit of jogging around we happened upon a forest sign with a 'you are here' marker - score! Back on track but about 20-25mins lost...I still would never equate the white line on the map to the massive track we were on! Ah well.
The rest went smoothly although I knew I was going to pay for making Rosemary run so hard when we hit the bike...
The rest went smoothly although I knew I was going to pay for making Rosemary run so hard when we hit the bike...
Mountain Biking race 3:17:22 [4] 32.99 mi (10.0 mph) +720m
Open5 Bike. Time for payback from Rosemary and her 29inch wheels. A lot of road! Which meant I had to just tuck in behind Rosemary and hang on. That went well for about 2hrs15mins.
It was a relief every time we went off road as I found this much easier and it gave me a breather. At 2hrs 15 we made the decision to visit a control on 'titty hill' (well, we couldn't miss such a novelty name now could we). It was a step too far however and coincided nicely with my legs starting to give in. By the end I was really worried I was going to fall off my bike and be incapable of getting myself back to the finish. Thankfully my legs kept turning and after a large amount of effort and feeling a bit sick we made it to the finish line....14.5mins late.....45points lost!
So with the 20min error and 45point deduction we finished with 465 points, figuring we didn't stand a chance of the win. It was a huge surprise to find out we had not only won but won by 65 points!
Just wait until next time when we stop with the faffing!
Afterwards my right toe was agony - just seen Kim and low and behold my SI joint was blocked again. This time I was strong enough to compensate in most respects so my hip flexors were only a bit sore and muscles never got that tight....but that just meant I've been running round with my pelvis all wonky and my right leg shorter than my left - meaning I was loading through my toe all wrong hence the pain.
It was a relief every time we went off road as I found this much easier and it gave me a breather. At 2hrs 15 we made the decision to visit a control on 'titty hill' (well, we couldn't miss such a novelty name now could we). It was a step too far however and coincided nicely with my legs starting to give in. By the end I was really worried I was going to fall off my bike and be incapable of getting myself back to the finish. Thankfully my legs kept turning and after a large amount of effort and feeling a bit sick we made it to the finish line....14.5mins late.....45points lost!
So with the 20min error and 45point deduction we finished with 465 points, figuring we didn't stand a chance of the win. It was a huge surprise to find out we had not only won but won by 65 points!
Just wait until next time when we stop with the faffing!
Afterwards my right toe was agony - just seen Kim and low and behold my SI joint was blocked again. This time I was strong enough to compensate in most respects so my hip flexors were only a bit sore and muscles never got that tight....but that just meant I've been running round with my pelvis all wonky and my right leg shorter than my left - meaning I was loading through my toe all wrong hence the pain.
C • Hehe 2