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Training Log Archive: ba-ba

In the 7 days ending Sep 12, 2016:

activity # timemileskm+mload
  Running - Trail2 7:13:39 31.47(13:47) 50.64(8:34) 3704870.3
  Running - Road9 5:11:10 38.08(8:10) 61.29(5:05) 1191550.7
  Total10 12:24:49 69.55(10:43) 111.93(6:39) 48951421.0
  [1-5]10 12:21:49
averages - sleep:7.7 weight:73.3kg

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Monday Sep 12, 2016 #

8 AM

Running - Road 21:39 intensity: (21:06 @1) + (33 @2) 3.91 km (5:32 / km) +49m 5:13 / km
ahr:114 max:130 slept:7.5 weight:73.6kg shoes: NB 580v3 Green

Very slow in to work.
Thoughts of Trunce or a fell run in the evening soon gave way to pool and a couple of beers with Brendan as was in need of a bit of a mental reset.

Sunday Sep 11, 2016 #

Event: SYO Level C Wombwell
 
6 PM

Running - Road 45:43 intensity: (30:35 @1) + (15:08 @2) 8.81 km (5:12 / km) +155m 4:46 / km
ahr:122 max:137 slept:8.0 shoes: NB 580v3 Green

Crashed once home from organising at Wombwell but managed to drag myself out for a trot up GP.

Saturday Sep 10, 2016 #

8 AM

Running - Trail long 5:46:00 intensity: (3:00 @0) + (5:43:00 @2) 36.25 km (9:33 / km) +3200m 6:37 / km
slept:7.5 shoes: Mudclaw 300 'Classic' green

Kinder Dozen. Garmin has seen fit to delete it which is super awesome!

I got an entry for today's 9 edges (20mile) race earlier in the week, but decided not to take it as I wanted to get a good day in the hills. 9 edges is all hard trail so could raise some niggles, pound the legs, and would be over in about 2:30, so I declined and went for a K12, starting from Snake Inn footbridge as last time.

Felt a bit heavy-legged to start round the E edge to Edale, especially when it got runnable uphill and on the steep, heavy terrain of climbs 5&6, but made it to Edale about 9mins quicker than last September. Had a coke from the Post Office (stop was 2mins quicker than last year) and felt pretty good on the rest of the slog around. The weather was better than last year, but I felt much stronger and picked better lines and was well under 6h (last year 6:23).

Pack started at 4.5kg and will have ended up at ~3.5 once water drunk and food eaten.

Good day out. Manchester looked a little blue from my vantage point ;)

Friday Sep 9, 2016 #

8 AM

Running - Road 20:55 intensity: (14:02 @1) + (6:53 @2) 3.9 km (5:22 / km) +50m 5:03 / km
ahr:121 max:135 slept:7.5 weight:73.1kg shoes: NB 580v3 Green

6 PM

Running - Road 21:25 intensity: (6:20 @1) + (14:19 @2) + (46 @3) 4.21 km (5:05 / km) +88m 4:36 / km
ahr:129 max:149 shoes: NB 580v3 Green

Feeling a bit loser with a beer in me but called it a day at the commutes.

Thursday Sep 8, 2016 #

8 AM

Running - Road 25:56 intensity: (16:55 @1) + (9:01 @2) 4.86 km (5:20 / km) +98m 4:51 / km
ahr:121 max:140 slept:7.5 weight:73.2kg shoes: NB 580v3 Green

ITW w/ self-courier service
4 PM

Running - Road 21:54 intensity: (11:18 @1) + (9:25 @2) + (1:11 @3) 4.05 km (5:24 / km) +104m 4:47 / km
ahr:124 max:140 shoes: NB 580v3 Green

Running - Trail 1:27:39 intensity: (17:40 @1) + (44:01 @2) + (25:13 @3) + (45 @4) 14.39 km (6:05 / km) +504m 5:11 / km
ahr:135 max:156 shoes: Brookes Cascadia 10

Win Hill and the Breasts with Alex. Pack on as well though only about 3.5kg

Wednesday Sep 7, 2016 #

6 PM

Running - Road 59:20 intensity: (16:57 @1) + (28:44 @2) + (9:39 @3) + (4:00 @4) 12.43 km (4:46 / km) +337m 4:12 / km
ahr:136 max:166 slept:8.0 weight:73.1kg shoes: NB 580v3 Green

Care in the community with Mark (who has broken his hand and has a bit pot on)

Tuesday Sep 6, 2016 #

8 AM

Running - Road 21:41 intensity: (16:23 @1) + (5:18 @2) 4.01 km (5:24 / km) +49m 5:05 / km
ahr:119 max:135 slept:8.0 weight:73.6kg shoes: NB 580v3 Green

5 PM

Running - Road intervals 1:12:37 intensity: (7:30 @1) + (39:18 @2) + (1:49 @3) + (24:00 @4) 15.1 km (4:49 / km) +261m 4:26 / km
ahr:136 max:187 shoes: NB 580v3 Green

Start of winter intervals.
2.5/5/2.5/5/2.5/5/2.5 (75)
Completely misjudged after Sunday and first time running in a group for a long while. Frist 3 reps felt pretty good but were waaaaay too fast as I soon crashed hard.
I want to keep doing a quality session a week to keep a little bit of sharpness, but this kind of approach is unsustainable. Therefore, from now until December at least, I shall be starting sessions at around 6-6.15min/mile and staying there until the last few reps where, if I feel good, I can push on a little bit.

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