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Training Log Archive: ba-ba

In the 31 days ending May 31, 2018:

activity # timemileskm+mload
  Running - Road32 24:20:57 183.63(7:57) 295.53(4:57) 48362553.1
  Running - Trail9 17:05:22 97.79(10:29) 157.37(6:31) 56161681.1
  Bike2 3:05:54 1581
  S&C4 40:00
  Total43 45:12:13 281.42 452.9 120334234.2
  [1-5]39 41:26:19
averages - sleep:8.1 rhr:41 weight:74.2kg

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Thursday May 31, 2018 #

5 PM

Running - Trail 2:00:00 intensity: (1:20:00 @1) + (40:00 @2) 15.3 km (7:51 / km) +856m 6:08 / km
slept:7.5 shoes: Mudclaw 300 'Classic' green

High Pike ridge from buttermere. Melted my way up to scarth gap and Gamlin end, nicer on top and good to iron out a few lines (Though some were also well crumpled). Cracking evening to be up high.

Wednesday May 30, 2018 #

8 AM

Running - Road 57:34 intensity: (47:34 @1) + (10:00 @2) 10.98 km (5:15 / km) +239m 4:44 / km
rhr:34 slept:7.5 weight:73.6kg shoes: Asics Gel Impression Orange

Forge and up round the Birkdale sports pavilion.

SPOOK uber defender/goalkeeper Bob was at the Chase last night, he had a 2 minute head-start on everyone else but wont he trophy for first person to Stannington.

Tuesday May 29, 2018 #

8 AM

Running - Road 25:48 [1] 4.32 km (5:59 / km) +57m 5:36 / km
rhr:43 slept:9.0 shoes: Asics Gel Cumulus 19 #1

Slowest of the slow
7 PM

Running - Road 27:09 intensity: (19:00 @1) + (7:09 @2) + (1:00 @3) 5.48 km (4:57 / km) +160m 4:19 / km
shoes: Asics Gel Cumulus 19 #1

Running - Trail race 23:56 [5] 5.44 km (4:24 / km) +271m 3:31 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Hallam Chase. 6th (handicap)/1st (time)
About time I did this. Based on Nath's time last year (22.31) I put down 24.00 as suggested time then immediately regretted it. However, starting scratch but only 10s behind Austin Frost so maybe I got off lightly. Felt alright, better than I have in a while on a short race but couldn't quite get going as well as I'd like up through the fields to Stannington and back up the steep field to Den bank - facts borne out when looking at strava times. A few more sessions lke friday will hopefully work on that. Evidently just descended better than everyone else (my wall jumping garnered a few 'ooohs', imagine of they saw a proper fell race!)

Won a trophy for first person to not win a trophy.

Running - Road 19:40 [1] 3.76 km (5:13 / km) +41m 4:57 / km
shoes: Asics Gel Cumulus 19 #1

Monday May 28, 2018 #

7 AM

Running - Trail 3:35:43 intensity: (3:00:43 @1) + (35:00 @2) 32.28 km (6:41 / km) +794m 5:57 / km
slept:7.0 shoes: Mudclaw 300 'Classic' green

Bit chilly over the west overnight and woke to fog. Back up to Bleaklow then on to Kinder as the cloud lifted. Along the northern edge then across to coffin rock, up Win Hill (2 hours early for the race) then back via the Ladybower Inn. Nice day, bit tired. Last 3 days should have started a process towards Buttermere, we'll see how Hallam Chase tomorrow and Duddon on Saturday go after them though!
C • Camping out 1

Sunday May 27, 2018 #

8 AM

Running - Road 30:08 intensity: (28:53 @1) + (1:15 @4) 5.43 km (5:33 / km) +63m 5:15 / km
slept:8.5 shoes: Asics Gel Cumulus 19 #1

Easy porter with 5* Bingham strides
5 PM

Running - Trail 2:57:58 intensity: (2:27:58 @1) + (30:00 @2) 27.49 km (6:29 / km) +673m 5:46 / km
shoes: Mudclaw 300 'Classic' green

Lova suggested a run out, bivvy and run back, something I've been thinking of for a while but never got round to. Seemed like a good excuse to get out in the sun and remind the legs of terrain, the back of carrying a pack and the brain of a few race lines (or more like experience/enjoy them in nice weather conditions). Started from Cutthroat Bridge and went roughly around the watershed over to Bleaklow before spending the night in the shelter of a ruined shooting cabin at Cock Hill above Glossop.

Saturday May 26, 2018 #

8 AM

Running - Trail 2:28:32 intensity: (2:00:00 @2) + (28:32 @3) 20.35 km (7:18 / km) +1109m 5:44 / km
slept:7.0 shoes: Mudclaw Classic HBMR'17

Kinder trigs and ponds with Josh and Dunc. Nice to get some rougher stuff and steeper climbs, bit leggy but grinding out ok.

Friday May 25, 2018 #

8 AM

Running - Road 24:23 [1] 4.24 km (5:45 / km) +59m 5:23 / km
slept:9.0 shoes: Asics Gel Cumulus 19 #1

forge dam with hannah
6 PM

Running - Road tempo 1:11:42 intensity: (46:49 @1) + (9:00 @3) + (14:38 @4) + (1:15 @5) 14.26 km (5:02 / km) +389m 4:26 / km
slept:1.0 shoes: SLAB sense pro Kermit flippers

Easy in Riv, then 3x Kenyan coppices. Up in 5:05, 13, 20, downs in about 4:30. Last up harder work.

Then 4x100m strides.

Thursday May 24, 2018 #

6 PM

Running - Trail 1:04:58 [1] 10.32 km (6:18 / km) +230m 5:40 / km
slept:7.5 shoes: La Sportiva Bushido

Very easy burble and stabbage with ar Han.

Wednesday May 23, 2018 #

8 AM

Running - Road 28:59 intensity: (27:59 @1) + (1:00 @4) 5.48 km (5:17 / km) +54m 5:02 / km
rhr:38 slept:8.0 shoes: NB Vazee Rush

Shakeout and some strides.
5 PM

Running - Road 16:52 intensity: (10:00 @1) + (6:52 @2) 3.64 km (4:38 / km) +17m 4:32 / km
shoes: Asics Gel Cumulus 19 #1

Running - Road 17:13 intensity: (13:13 @2) + (3:00 @3) + (1:00 @4) 3.77 km (4:34 / km)
shoes: NB 590v5 SpeedRide

Warm up with 3x 1min faster and some strides. Race start delayed as the U15s weren't allowed to race with us, so 2x4 person races, not 1x8.

Running - Road race 9:24 [5] 3.0 km (3:08 / km)
shoes: NB 590v5 SpeedRide

RunJumpThrow 3km.
Planned with Halloway to run work together to run 76s aiming for 9.30. Wasn't sure what I was up for, started with a 74 but settled in to 75ish average working with Tom who I couldn't get past from 1 mile to share the load. Went past with 1km to go to keep the pace up and do my bit at the end and eased away to take the win by 6s or so. Running roughly 3.08 for each km. Felt workman-like but quite pleased considering how shit I felt yesterday.

Running - Road intervals 21:21 intensity: (10:21 @1) + (5:00 @2) + (6:00 @5) 4.83 km (4:25 / km) +22m 4:20 / km
shoes: NB 590v5 SpeedRide

6x1/1 on the 'Olympic legacy park', 3x100m straights linked by tight corners. All about 3min/km pace or under.

Tuesday May 22, 2018 #

8 AM

Running - Road 3:34 [1] 0.67 km (5:18 / km)
rhr:41 slept:9.0 weight:74.7kg shoes: Asics Gel Cumulus 19 #1

What's the point?
7 PM

Running - Road 1:52:37 intensity: (1:12:00 @1) + (35:00 @2) + (5:37 @3) 22.1 km (5:06 / km) +447m 4:38 / km
shoes: Asics Gel Cumulus 19 #1

Maybe that's the point?
Lydiard aerobic reset.

Sunday May 20, 2018 #

10 AM

Running - Trail 2:25:10 [2] 25.96 km (5:36 / km) +537m 5:04 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Sunny Sunday with Josh, Tom and Duncan. Derwent and Howden E side then into the interior - rocking stones, outer edge, Margery hill, an attempt to reverser the HPM route that went wrong (Tom cut off the edge too early) then down Abbey clough. Some tracks, trods, terrain bashing and bouncy dried peat all very much enjoyed, I do feel like I've been missing this kind of thing.

Saturday May 19, 2018 #

10 AM

Running - Road 10:34 intensity: (5:00 @1) + (4:00 @2) + (1:34 @3) 2.21 km (4:47 / km) +42m 4:22 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Running - Trail race 48:40 intensity: (33:40 @3) + (15:00 @4) 8.28 km (5:52 / km) +503m 4:30 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Mount Famine. Still the best short race in the area and one of the best going anywhere, mainly due to that second climb.

I felt OK along dragon's back with Josh, comfortable hard, then once over the stile at the bottom of the first Famine climb my legs went and my head soon followed. Noel came past on the second Famine climb so I at least made him happy. Tried a bit on the way back to close the gap but it wasn't happening, my state shown by the effort 4 min/km was on the road at the end.

3min20 slower than last year, when I chased down Lloyd and nearly got Will Neill. It'll come back. It better had!

ICs taking away competition meant I managed a few of the least deserved bottles ever for the least deserved 3rd place ever. Got a lot of 2nd/3rd places into Hayfield in my pocket now.

Friday May 18, 2018 #

Note

Cold-water leg bath post-run.
Ground levelling and hardcore barrowing at Hulley Farm in afternoon.
Marshalling May Queen race evening.
8 AM

Running - Road 1:20:23 intensity: (5:00 @1) + (1:04:33 @2) + (10:00 @3) + (50 @4) 16.33 km (4:55 / km) +450m 4:20 / km
slept:7.5 shoes: Asics Gel Impression Orange

Pole lane, Rowarth, Lantern Pike and Over Hill Road/Laneside. Tits out, bumped into Jodders who said I reminded him of Andy Howie, cheeky bugger!
4 x strides.

Thursday May 17, 2018 #

8 AM

Running - Road 37:21 intensity: (18:30 @1) + (14:00 @3) + (4:51 @4) 8.56 km (4:22 / km) +60m 4:13 / km
slept:8.5 shoes: Asics Gel Impression Orange

SVT in the morning sun. Felt leaden to begin but when I got to Birch Vale my body found itself easing into the tempo I had originally planned but had discounted as a waste of time, so I stuck with it and felt better by the end than when I started. Then did a few half-arsed strides.
7 PM

Running - Trail 1:20:25 intensity: (1:00:00 @1) + (20:25 @2) 11.97 km (6:43 / km) +643m 5:18 / km
shoes: Roclite 280 #1 Blue

Pennine Thursdays Mount Famine route the over the road to Chinley Churn, with Hulley, Stevie K and a lad called Jamie

Wednesday May 16, 2018 #

9 AM

Running - Road 1:01:51 intensity: (5:00 @1) + (50:00 @2) + (6:51 @3) 12.82 km (4:49 / km) +284m 4:21 / km
slept:8.0 shoes: Asics Gel Impression Orange

Slept pretty poorly, very light dreamy sleep and with the temps of late and being in the attic, I need to keep the window open, resulting in more chance of being woken due to noises outside.

Dambuster flyby cancelled due to wind, so had a relaxed start then a longer run, coit, limb and porter. Need to do more longer runs at the moment I think, commutes are handy but do split my day's effort. Need to get back in to a more base mindset for a few weeks.

C • You should complain - Sound... 3

Tuesday May 15, 2018 #

8 AM

Running - Road 20:46 [1] 4.36 km (4:46 / km)
slept:9.0 weight:74.5kg shoes: Asics Gel Cumulus 19 #1

feeling a bit less shit today.
5 PM

Running - Road 17:29 intensity: (10:00 @1) + (7:29 @2) 3.81 km (4:35 / km) +15m 4:30 / km
shoes: Asics Gel Cumulus 19 #1

Running - Road 33:50 intensity: (18:20 @1) + (15:30 @5) 7.23 km (4:41 / km)
shoes: NB 590v5 SpeedRide

12x400(1), 4x100 stride
mainly 71-72 (the odd 73), then 16s
Felt better than expected. Good group to work with (Rich, John, Matt) just behind the porno shoot.

Running - Road 22:17 intensity: (14:17 @1) + (8:00 @2) 4.72 km (4:43 / km) +50m 4:29 / km
shoes: Asics Gel Cumulus 19 #1

Fat cat then work
8 PM

Running - Road 8:24 [1] 1.58 km (5:20 / km)
shoes: Asics Gel Cumulus 19 #1

Carvery cool down

Monday May 14, 2018 #

S&C 15:00 [0]

9 AM

Running - Road 21:18 [1] 4.29 km (4:58 / km)
rhr:44 slept:8.0 shoes: Asics Gel Cumulus 19 #1

Sunday May 13, 2018 #

1 PM

Running - Road 19:19 intensity: (5:00 @1) + (9:19 @2) + (5:00 @3) 4.53 km (4:16 / km) +6m 4:14 / km
shoes: Asics Gel Cumulus 19 #1

Running - Road 10:11 [1] 2.13 km (4:46 / km)
shoes: Asics Gel Cumulus 19 #1

Running - Road race 16:42 [5] 5.0 km (3:20 / km)
shoes: NB 590v5 SpeedRide

Yarkshire 5km champs. Managed to not get lapped which was something. Probably about what I expected after last few weeks, an official pb (unofficial is 16.30) but also a time I should be able to better significantly. Blew a few cobwebs out at least.
5 PM

Running - Road 52:30 intensity: (42:30 @1) + (10:00 @2) 9.5 km (5:31 / km) +254m 4:52 / km
shoes: Asics Gel Impression Orange

Rivelin with Han as we managed to coincide as I returned from Cudworth and she returned from London. Loveky, felt quite loose.

Saturday May 12, 2018 #

Note
rhr:41 slept:9.5

Dambuster flight over Derwent ressers on Wednesday 16th, 12.05 for the first of 2 passes. Traffic will be mental so thinking of parking at Upper Burbage bridge/Stanage popular then run over across stanage to a57 then up to Lost Lad to get a cracking view if anyone fancies it? http://www.peakdistrict.gov.uk/visiting/events-and...

EDIT: Probably now going to be a bike ride.

Friday May 11, 2018 #

8 AM

Running - Road 41:30 intensity: (24:00 @1) + (17:30 @2) 8.3 km (5:00 / km) +63m 4:49 / km
slept:8.5 weight:73.7kg shoes: Asics Gel Cumulus 19 #1

Easing legs out then eventually ITW a bit faster

S&C 10:00 [0]

5 PM

Running - Road 38:17 [1] 6.85 km (5:35 / km) +138m 5:05 / km
shoes: Asics Gel Impression Orange

Plans to do a bit of tempo but body said keep it easy. Forge with Hannah including a new path across ideal XC training venue.

Thursday May 10, 2018 #

9 AM

Running - Road 20:04 intensity: (10:04 @1) + (10:00 @2) 4.44 km (4:31 / km) +27m 4:23 / km
slept:6.5 shoes: Asics Gel Cumulus 19 #1

Easy ITW post Sports Awards, kept it fairly sensible ('Won' one of 32 Black and Gold awards (effectively the old full colours I think, combined with sport contribution). One of 5 nominees for 'outstanding contribution to sport' but everyone else had more fundraising and volunteering in the bank (and are probably better at sport as well).

Legs feeling a bit freer than yesterday, so I'll go and ruin that with a bike ride tonight.
5 PM

Running - Road 29:33 intensity: (10:00 @1) + (19:33 @2) 5.69 km (5:12 / km) +123m 4:41 / km
shoes: Asics Gel Cumulus 19 #1

Bike 1:36:35 [0] +775m
shoes: CB Team

36km with Storth Lane Cycling Club inaugural outing. A few bits of effort but mainly nice to generally soft peddle along a bit - though not too soft!

Wednesday May 9, 2018 #

8 AM

Running - Road 30:01 [1] 5.72 km (5:15 / km) +61m 4:59 / km
slept:8.5 shoes: Asics Gel Cumulus 19 #1

Easy ITW.
4 PM

Running - Road 47:19 intensity: (8:30 @1) + (32:00 @2) + (5:17 @3) + (1:32 @4) 10.26 km (4:37 / km) +158m 4:17 / km
shoes: Asics Gel Cumulus 19 #1

Hfw then forge dam then some Bingham strides

Tuesday May 8, 2018 #

5 PM

Running - Road 1:19:28 intensity: (30:00 @1) + (29:00 @2) + (1:00 @4) + (19:28 @5) 17.73 km (4:29 / km) +77m 4:23 / km
shoes: NB Vazee Rush

4 x 1200 (400 jog)
6 x 100/100

3.44, 50, (gap) 52, 4.01 (last solo). 100s in 16/17.

First on planned pace but then slipped off. Legs heavy. Many excuses but can mainly be summed up by living like a dick for the last 2 weeks
C • Like a dick 1

Monday May 7, 2018 #

10 AM

Running - Road 1:10:01 intensity: (45:01 @1) + (20:00 @2) + (5:00 @3) 12.26 km (5:43 / km) +377m 4:57 / km
shoes: Asics Gel Impression Orange

Melting around Goyt Valley with the little-fest survivors. Luce, wil, zan and neil.
5 PM

Bike 1:29:19 [0] +806m
shoes: CB Team

37.9km
Self imposed prohibition hit the buffers. Accidental 3 pints after losing Craig when our definitions of 'surprise view' differed once I'd dropped him...

Sunday May 6, 2018 #

Note

Spent the day lying in the shade thinking maybe it would have been better for me to choke on my own vomit last night.

Saturday May 5, 2018 #

9 AM

Running - Road 1:17:47 [2] 13.91 km (5:35 / km) +505m 4:44 / km
rhr:41 slept:8.5 weight:74kg shoes: Asics Gel Impression Orange

Up n down in Rivelin. Glorious. Greatest hits and esoteric bits before they get overgrown/grass pollen hits.
Not moving too well just means more time in the sun!

Friday May 4, 2018 #

7 AM

Running - Road 23:38 [2] 5.01 km (4:43 / km) +66m 4:26 / km
rhr:43 slept:6.5 weight:74.4kg shoes: Asics Gel Cumulus 19 #1

Right, bit lacking in sleep but feeling a bit more on an even keel mentally. Time to get back on it and start eating properly again!
After Hunt-Little fest of course.
6 PM

Running - Road 1:01:06 intensity: (5:00 @1) + (31:06 @2) + (4:00 @3) + (21:00 @4) 13.11 km (4:40 / km) +274m 4:13 / km
shoes: Asics Gel Impression Orange

Over to Eccy woods and back, fartleking (mainly up the hills) then some strides. 10 on the frump-o-meter but perseverance will pay off and my Strava segments were generally positive.
10 PM

S&C 5:00 [0]

Wednesday May 2, 2018 #

S&C 10:00 [0]
(rest day)

Cambridge travel tavern - there was no corby trouser press to dismantle.

Tuesday May 1, 2018 #

5 PM

Running - Road 1:02:54 intensity: (20:00 @1) + (40:00 @2) + (2:54 @3) 13.24 km (4:45 / km) +259m 4:20 / km
rhr:43 slept:8.5 shoes: Asics Gel Impression Orange

Feeling better today, just going to keep it easy for a while though. In hindsight I think a session, track races, beers then Downfall in the 2nd week post-marathon was a bit excessive. Fun at the time mind.

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