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Training Log Archive: ba-ba

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running - Road and Trail7 6:04:14 45.91(7:56) 73.88(4:56) 1184
  Running - Trail + Terrain1 46:31 7.1(6:33) 11.43(4:04) 234
  Orienteering1 41:28 3.94(10:31) 6.35(6:32) 10914 /22c63%
  Total8 7:32:13 56.95(7:56) 91.66(4:56) 152614 /22c63%
averages - sleep:7.8 rhr:39 weight:72.4kg

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

11 AM

Running - Road and Trail 14:28 intensity: (4:00 @1) + (8:00 @2) + (2:28 @3) 3.06 km (4:44 / km) +70m 4:15 / km
slept:7.0 shoes: Xtalon 212 #8 (Borrowdale'16)

Running - Trail + Terrain 46:31 [5] 11.43 km (4:04 / km) +234m 3:42 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Leg it 'round Lathkil.

10 years ago this was my first 'fell' race so thought it would be nice to revisit, even if it is just an XC course with 2 climbs and myriad gates and stiles. Sat in 4th on the run out, climbed to 3rd but lost it as it flattened out. Struggled at the end and Woodley nearly got me but I could smell the alcohol he was sweating out and just about kept him behind. 1:20 back on Dan Heywood (?, Keswick) and Jake who battled out the win.

Felt pretty tired after 2 nights in the pub affecting sleep quality/quantity. Getting' old.

Running - Road and Trail 20:31 [1] 3.44 km (5:57 / km) +97m 5:13 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

wd shuffle with Jake

Saturday Nov 11, 2017 #

9 AM

Running - Road and Trail 1:07:32 intensity: (5:32 @1) + (47:00 @2) + (15:00 @3) 14.35 km (4:42 / km) +316m 4:14 / km
slept:7.0 shoes: Roclite 280

Over into Eccy woods and back over Coit lane. Foot felt fine, calf OK (got a big knot in it which will work out), groin muscles a bit tender, I blame having to get into rolling positions.

Friday Nov 10, 2017 #

Note
rhr:40 slept:8.5 weight:72.1kg (rest day)

foot feeling better after rolling calf, so took another day to see it off.
I think wearing spikes stressed my achilles/calf, with long roady/track runs on Sat and Tues amplifying tender calf, which in turn pulled on extensor making it sore. Rolling of calf (and quad), icing of foot and a few ibuprofen before bed seems to have done the trick.

Thursday Nov 9, 2017 #

Note
slept:7.5 (rest day)

Sore L foot persists. Started feeling it after Sunday's run, don't normally run that long in road shoes, let alone twice in 3 days.
Hopping on it OK, and it generally fades when I run, easing stress fracture paranoia. Most likely swollen soft tissue (hey hey) but potentially extensor tendonitis (calf also stiff which could suggest this).
Day off today, shall loosen shoes(/buy new ones).

Wednesday Nov 8, 2017 #

8 AM

Running - Road and Trail 1:00:09 intensity: (40:09 @1) + (20:00 @2) 12.02 km (5:00 / km) +189m 4:38 / km
slept:8.25 weight:72.5kg shoes: Roclite 280

Dropped into Rivelin on Coppice, then up over Walkley with Craig, then ITW.

Less climb than I expected. Next time I'll have to harden up and finish over Heroes.

Left waiting outside the bogs for Craig - the amount of times I have done similar to other running partners, I think this was the first time the boot was on the other foot!

L foot a little sore so wore looser shoes and felt fine. Need to invest in some better shoes as my £16 Asics Decathlon specials could lead to issues as I increase road miles.
6 PM

Orienteering 41:28 [2] 6.35 km (6:32 / km) +109m 6:01 / km
spiked:14/22c shoes: Mudclaw 300 'Classic' green

Redmires nightO. Enjoyed it but some pretty hilarious bearing action. Lost time on The depression and despite being what I though was careful at times was wildly off. Not as careful as I though then.
Schooled by M16 Dom Dakin and funny watching Ewan Tryner sneak under the low trees to a control as I had to circumnavigate them.

Tuesday Nov 7, 2017 #

8 AM

Running - Road and Trail 26:32 intensity: (20:00 @1) + (6:32 @2) 5.27 km (5:02 / km) +45m 4:49 / km
rhr:38 slept:7.75 shoes: Asics Gel Windhawk #2

ITW. Got a ride-by conversation from Mary (whose name I can only say in Treb's Aussie voice from 2013).

R achilles is a little non-supple to start but soon warms up.
5 PM

Running - Road and Trail 18:01 intensity: (17:01 @1) + (1:00 @3) 4.04 km (4:28 / km) +17m 4:22 / km
shoes: Asics Gel Windhawk #2

Canal to track, 4 strides

Running - Road and Trail intervals 41:11 intensity: (17:31 @1) + (23:40 @5) 9.02 km (4:34 / km)
shoes: Asics Gel Windhawk #2

First time on track since pre-national, 3rd time this year. I think I was the eldest in the group by 2 years (Mycroft next oldest), still plenty about.

20x400 off ~50s. 70-73 but found my groove at 71 once the session thinned out after 10. Every rep I'd drop a bit further and expect to lose a second, but times remained pretty consistent. Lonely at the end with just 3 standing.

avg 71.3. Daniels calculator for a 2:37 Mara says R is 72s 400s so bang on. Going to spend a few weeks seeing if the model holds true.

Satisfying first session back. Will be interesting to see how I feel tomorrow...

Running - Road and Trail 36:03 [2] 7.01 km (5:09 / km) +196m 4:31 / km
shoes: Asics Gel Windhawk #2

To carvery, got stood up at Notty House (too busy anyway) so went solo to Crosspool

Running - Road and Trail 8:04 [1] 1.54 km (5:14 / km)
shoes: Asics Gel Windhawk #2

Down the hill

Monday Nov 6, 2017 #

8 AM

Running - Road and Trail 40:24 intensity: (25:24 @1) + (15:00 @2) 8.03 km (5:02 / km) +79m 4:48 / km
slept:8.25 weight:72.7kg shoes: Asics Gel Windhawk #2

Itw. Mini inversion above Bingham!
6 PM

Running - Road and Trail 31:19 intensity: (9:00 @1) + (17:19 @2) + (5:00 @3) 6.08 km (5:09 / km) +174m 4:30 / km
shoes: Asics Gel Windhawk #2

Hfw via sandygate

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