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Training Log Archive: ba-ba

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running - Road and Trail9 4:23:53 33.27(7:56) 53.54(4:56) 839
  Running - Trail + Terrain2 3:52:20 20.22(11:30) 32.53(7:08) 2538
  S&C1 35:00
  Total10 8:51:13 53.48 86.07 3377
  [1-5]10 8:16:13
averages - sleep:7.7 rhr:42 weight:72.6kg

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Sunday Oct 9, 2016 #

11 AM

Running - Trail + Terrain 1:41:33 intensity: (1:01:33 @2) + (40:00 @3) 12.84 km (7:55 / km) +1011m 5:41 / km
slept:8.0 shoes: Mudclaw 300 'Classic' green

Band, 3 Tarns, all the crinkles, Cold Pike and Blisco with Matt, Jonny, Adam, Dan and Max. Beautiful day and once up the steepest bit of the band got going.
7 PM

Running - Road and Trail 27:13 intensity: (6:26 @1) + (20:47 @2) 5.69 km (4:47 / km) +103m 4:23 / km
ahr:132 max:145 shoes: NB 580v3 Green

Saturday Oct 8, 2016 #

10 AM

Running - Road and Trail warm up/down 8:07 [1] 1.51 km (5:22 / km) +23m 5:00 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Running - Trail + Terrain race 2:10:47 [4] 19.7 km (6:38 / km) +1527m 4:47 / km
slept:7.0 shoes: Xtalon 212 #8 (Borrowdale'16)

Langdale. English Champs. 10th. Winner Sam Tosh 1:59

What a day! Felt good, got nearly everything right, felt strong all the way and came away with my best champs results and one of the performances I'm most proud of and a great confidence booster. Finally chalked up a 2nd run this year that I can be completely pleased of as well! (after Kinder Downfall; 3 shires and Mull leg of SIPR came close).

Not a great night's sleep before, took a while to drop off as I was thinking about tactics when they should already have been sorted - resolved to push the ups comfortable hard and cruise the downs, taking advantage of my strength here, then attack attack from roughly 3 tarns onwards. However felt refreshed after 2 days off and a good feed and a couple of beers on Thursday.

Set off steady up Stickle Gill. Bit stuck behind at the back of a pack but meant I could walk without losing much ground on Nails, Winskill, Daz Kay, Perry, Pete Vale, Luke Maud etc.. Bit off the back around Stickle Tarn as stopped to get some water but soon caught it back up to Thunacar, topping out with Pez who I ran with all the way to Esk Hause, picking up and dropping a few people. Adam had some great lines and I was happy to sit in, working hard but never being distanced by Ad and Graham Pearce.

Plan here was to follow Ad knowing he has a different line - lower but nicer running - below Esk Pike, but after punching the CP I was suddenly ahead by30m or so, so set to catching Garry Greenhow on the traverse. Adam, Graham and +1 were soon way below and ahead of me, but the traverse was drier than last year and I moved well, disposing of Garry, reaching Ore Gap about a min ahead of Adam and co., and getting onto the back of Gav Mulholland, topping out on Bowfell ahead. A slightly duff line off here saw Garry pop ahead so I followed his line to three tarns and the start of the Crinkle's contour.

Again feeling strong and dropped Garry. Lower than ideal line here but everyone was doing it. Caught and passed Joe Baxter, picking sweet micro-lines whilst others floundered. Garry popped out above me on a better line, but still behind. Pete Bray, Karl Gray were in sight, with Holmes, Wright etc. a bit further ahead. "Pete Bray you're mine!"

Bit right on Long Top but off the bad step nearly standing on Pete's head - "grip with your chin Pete!" Passed him soon enough and ran down to Red Tarn with Karl Gray moving smoothly and strongly, taking on a gel and picking smoother lines to close Karl down as we started the ascent of Blisco.

Solid walk up here, with Wood, Kim, Morgz in sight - if I could limit losses fancied catching Morgz on the descent, never said that about a former British Champion! 2/3rds up Karl told me to push on and I did on a nice grassy then blocky line left of the path. Summited right behind Wood, Kim and Tim Ellis. Onto the descent and Tim cracked his ankle. Wood told me to lead the way so I did until we hit a steeper, rougher section where he risked it a bit more. But then he followed Morgz on the traversing 3 shires line, Kim went left and Wright was below so I snuck down, taking Kim before the cattlegrid and easing on in when the gates slamming behind couldn't be heard.

15th at the bottom of Blisco, 10th at the finish, good bit of work that!
1 PM

Running - Road and Trail warm up/down 10:15 [1] 1.78 km (5:45 / km) +15m 5:31 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

With JC and Bray. Dropped P.B.Ray after about 30s

Friday Oct 7, 2016 #

8 AM

Running - Road and Trail 40:59 intensity: (2:38 @1) + (20:26 @2) + (11:29 @3) + (6:26 @4) 9.23 km (4:26 / km) +102m 4:13 / km
ahr:141 max:159 slept:7.0 weight:73.2kg shoes: NB 580v3 Green

Trying to sharpen up a bit with 1min a bit quicker then 5min a bit quicker still then a few 'strides'

Thursday Oct 6, 2016 #

rhr:42 slept:8.5 weight:72.1kg (rest day)

Planned full rest day. Took it extra careful yesterday by missing the ShUCOC fresher's meal - although imo (whisper it lest I be accused of heresy) the BB's Calzone grande isn't quite what it used to be.

Wednesday Oct 5, 2016 #

8 AM

Running - Road and Trail 20:45 intensity: (10:54 @1) + (8:53 @2) + (58 @3) 4.0 km (5:11 / km) +47m 4:54 / km
ahr:122 max:139 rhr:41 slept:8.0 weight:71.9kg (rest day) shoes: NB 450v3 BRIGHTBLUE

Easy ITW. Had more planned for the day but started feeling off post-lunch so piling in VitC and chilling out instead.

Tuesday Oct 4, 2016 #

7 AM

Running - Road and Trail 34:05 intensity: (25:35 @1) + (8:30 @2) 6.2 km (5:30 / km) +155m 4:53 / km
ahr:117 max:135 slept:8.0 weight:72.7kg shoes: NB 450v3 BRIGHTBLUE

Loop to post office then ITW. Feeling flat
6 PM

Running - Road and Trail 1:04:16 intensity: (19:50 @1) + (25:08 @2) + (5:47 @3) + (13:31 @4) 13.68 km (4:42 / km) +159m 4:26 / km
ahr:134 max:164 shoes: NB 450v3 BRIGHTBLUE

4x4(1), 2x1(1). Nice and cruisey. Sacked off the extra 1s as legs feeling a bit sore.

Monday Oct 3, 2016 #

4 PM

Running - Road and Trail 8:49 intensity: (1:52 @1) + (6:57 @2) 1.64 km (5:23 / km) +47m 4:42 / km
ahr:130 max:143 shoes: NB 450v3 BRIGHTBLUE

S&C 35:00 [0]
shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road and Trail 49:24 intensity: (12:19 @1) + (29:56 @2) + (5:48 @3) + (1:21 @4) 9.81 km (5:02 / km) +188m 4:36 / km
ahr:133 max:158 slept:7.5 weight:72.9kg shoes: NB 450v3 BRIGHTBLUE

Felt better than I expected - good tired rather than shattered.

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