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Training Log Archive: ba-ba

In the 7 days ending Jan 26, 2016:

activity # timemileskm+mload
  Running - Road9 5:55:30 46.41(7:40) 74.68(4:46) 1063773.1
  Running - Trail4 3:50:44 24.61(9:22) 39.61(5:49) 1743629.8
  Ministry of Silly Walks2 46:27 1.9(24:26) 3.06(15:11)55.8
  Orienteering1 27:42 1.93(14:21) 3.11(8:55) 11358.7
  S&C1 10:0010.0
  Total13 11:10:23 74.85 120.46 29191527.5
averages - sleep:7.7 rhr:38 weight:73.1kg

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Tuesday Jan 26, 2016 #

8 AM

Running - Road 24:26 intensity: (8:48 @1) + (13:48 @2) + (1:50 @3) 4.86 km (5:02 / km) +69m 4:42 / km
ahr:125 max:140 rhr:38 slept:8.0 weight:73.7kg shoes: TrailRoc 255

Jog up RIvelin for some arm waving, hip shaking and leg swinging.
5 PM

Running - Road 1:25:34 intensity: (8:46 @1) + (33:25 @2) + (22:04 @3) + (12:25 @4) + (8:54 @5) 19.55 km (4:23 / km) +114m 4:15 / km
ahr:146 max:180 shoes: NB 580 v3 (Black) #4 Oct15

Down to track with a lovely tailwind and some splashing about in the water from a burst main near Woodbourn Rd. There was even a viewing of the Lesser-spotted Horton
Did 16x300/100 (400s altered to avoid the headwind). Sat in with Will BUswell for the first 10, had a fruitless half-planned pit-stop before a final 6. Mainly 53s with a few 54-55s and the odd 52. Finished on a 52 before a rapid bail to the bushes.
Then back towards the city into a headwind with Bayton and Mycroft, before going solo back to Hillsborough. Picked up a wheel-sucker (are they called arse-suckers in running) along Langsett Road, I kept him going and he kept me honest all the way to B&M.
C • Background intelligence 4

Ministry of Silly Walks 4:41 [3] 0.67 km (6:59 / km)
shoes: NB 580 v3 (Black) #4 Oct15

Monday Jan 25, 2016 #

9 PM

S&C 10:00 [1]
slept:9.5 (rest day)

Meeting in Cambridge all day and no inclination for a worthwhile run once back at 21:30. Pleased with the last few weeks and body took the 10-mile increase last week well. 70 miles may not be big in some people's world but seems to work for me at the moment.

Sunday Jan 24, 2016 #

9 AM

Running - Trail 41:50 intensity: (3:03 @1) + (20:19 @2) + (18:18 @3) + (10 @4) 7.16 km (5:51 / km) +288m 4:52 / km
ahr:143 max:156 slept:6.5 shoes: TrailRoc 255

Head feeling fine after 7 pints last night - stuffing on cheese once I got in most have worked.
Legs were a bit less keen.
Over Chinley Churn to Peep O'Day and The Lamb
10 AM

Running - Road 7:15 intensity: (55 @1) + (3:10 @2) + (3:10 @3) 1.58 km (4:36 / km) +20m 4:19 / km
ahr:142 max:152 shoes: Mudclaw 300 B/R

warm up

Running - Trail race 28:24 intensity: (23:00 @4) + (5:24 @5) 5.34 km (5:19 / km) +338m 4:03 / km
ahr:166 max:174 shoes: Mudclaw 300 B/R

Lamb's Longer Leg. 6th. Winner: Simon Bailey 4 min ahead.
Dane 2 min ahead, Jack and Nathan ~1.5, Dave Lund just infant.

Training race. Legs felt heavy from the off so I ground out and OK pace but maybe didn't dig in as much on the second climb as I should have and Ben from Matlock pulled out a gap. Got to the top and resolved to smash the last mile or so. Fairly pleased with this and closed a bigish gap. Still a bit of capacity there and Hr not as high as I would be expecting at the moment due to long-race conditioning
11 AM

Running - Road 40:55 intensity: (3:16 @1) + (19:25 @2) + (18:14 @3) 8.29 km (4:56 / km) +91m 4:41 / km
ahr:143 max:155 shoes: TrailRoc 255

Back over Dragon's back into Hayfield and along the trail. Feeling pretty good until I hit the last climb up Watford Road.

Saturday Jan 23, 2016 #

10 AM

Running - Trail hills 1:40:52 intensity: (17:13 @1) + (32:23 @2) + (13:53 @3) + (24:15 @4) + (13:08 @5) 15.96 km (6:19 / km) +938m 4:53 / km
ahr:146 max:175 rhr:39 slept:7.0 weight:73.4kg shoes: Xtalon 212 #6 (Bradda)

3x Lose hill with Jack.
Felt pretty good and really pleased to keep them all well under 15 - although slipped 1:10 between first and last reps which is a bit too much. However kept plugging away, never walked (stiles excepted) and endured the mental challenge.

13:40, 14:15, 14:49

Lovely day, plenty of people out so had to keep going to look pro. A group of runners from Essex/London (by the sounds of them) looking confused as to which way to go as we readied ourselves at the car. They were wiping the mud off their trail shoes after taking the fields from Hope. No map in evidence, think they were aiming for Win Hill but headed off in the wrong direction. Debated calling MRT just to put them on standby ;) Shall keep checking Flybys to see if they show up at any point!
6 PM

Running - Road 21:29 intensity: (1:05 @1) + (16:45 @2) + (3:39 @3) 4.69 km (4:35 / km) +83m 4:12 / km
ahr:137 max:148 shoes: TrailRoc 255

Pre-Pennine Do Prandial Leg Loosener about New Mills. Just about squeezed it in after getting stuck amongst a load of (presumably) annoyed united fans as I left Salford.

Felt nice and smooth and that my running form is returning.

Friday Jan 22, 2016 #

Note

Hill climbing: Direct and steep power walk, or easier runnable gradient with increased distance? Turns out my 'take it on' approach is correct! *(makes sense, you're still doing the same climb. Although doesn't account for terrain on steeper slopes! Still need a proper read.)
http://www.colorado.edu/news/features/cu-boulder-r...
7 AM

Running - Road 24:54 [2] 4.92 km (5:04 / km) +137m 4:27 / km
ahr:123 max:149 rhr:37 slept:7.0 weight:72.8kg shoes: NB 580 v3 (Black) #4 Oct15

Out to Western Park then in to work.
Was beaten in an uphill sprint by a bloke in leather jacket and work shoes rushing to catch his bus.
I did, however, beat said bus from the top of South Road to Crookemore Traffic lights (where I stopped as I bumped into Hartmann). Also passed Andy C.

Ministry of Silly Walks 41:46 [1] 2.39 km (17:29 / km)
shoes: NB 580 v3 (Black) #4 Oct15

5 PM

Running - Trail 59:38 intensity: (3:16 @1) + (47:05 @2) + (9:17 @3) 11.16 km (5:21 / km) +178m 4:57 / km
ahr:138 max:150 shoes: Mudclaw 300 B/R

Friday night Altitude training along Duke's Road (headwind) and back (tailwind). Cracking big moon and generally clear skies, brilliantly silent running back with the wind.

Thursday Jan 21, 2016 #

Note

Lose Hill reps on Saturday morning if anyone is at all interested. Around 10/10:30ish. https://www.strava.com/segments/5918592
C • Be up for them 4
5 PM

Running - Road hills 1:23:25 intensity: (41:30 @1) + (28:00 @2) + (6:27 @4) + (7:28 @5) 16.8 km (4:58 / km) +320m 4:32 / km
ahr:137 max:176 slept:8.5 weight:73.2kg shoes: NB 580 v3 (Black) #4 Oct15

Easy run home to shake everything down, still feeling full after going to Smoke BBQ last night. Easy down to the park and to Malin Bridge before 1 mile uphill tempo, 7x trickets in 1:02-1:06.
Felt I worked the hardest I have done in a long time, kept Connor closer than expected. Tempo wasn't great mind. Easy running very easy.

Need to alter my HR zones as I can't seem to get it above 180 atm - though this may be residual tiredness.

Wednesday Jan 20, 2016 #

8 AM

Running - Road 14:46 intensity: (2:36 @1) + (11:25 @2) + (45 @3) 3.19 km (4:38 / km) +23m 4:28 / km
ahr:133 max:148 rhr:36 slept:7.5 weight:72.4kg shoes: NB 580 v3 (Black) #4 Oct15

out to Beeley

Orienteering 27:42 intensity: (5:32 @1) + (13:22 @2) + (8:44 @3) + (4 @4) 3.11 km (8:55 / km) +113m 7:33 / km
ahr:135 max:156 shoes: Inov8 Oroc 340

GuerillaO. Wood in pretty good shape in places. Alas the brambles have well taken over in the technically interesting bits - usual for this ridge.

Running - Road 15:16 intensity: (35 @1) + (11:57 @2) + (2:44 @3) 3.21 km (4:46 / km) +41m 4:29 / km
ahr:137 max:152 shoes: NB 580 v3 (Black) #4 Oct15

and back
5 PM

Running - Road 37:30 intensity: (9:40 @1) + (27:50 @2) 7.59 km (4:56 / km) +166m 4:27 / km
ahr:130 max:144 shoes: Mizuno Wave Harrier 3

Loxley

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