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Training Log Archive: ba-ba

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running - Road and Trail10 6:34:52 51.62(7:39) 83.08(4:45) 923
  Running - Trail + Terrain1 2:28:58 16.57(8:59) 26.67(5:35) 1463
  S&C1 30:00
  Total10 9:33:50 68.2 109.75 2386
  [1-5]10 9:03:50
averages - sleep:8.2 rhr:43 weight:71.9kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

Note

The remainder of my food diary.
Mon/Tues/Weds were fairly representative (Tuesday beer excepted). Then a long day Thursday, cold onset and stocking up/post-race for Saturday meant I went a bit overboard. Always pile in bread and cheese when at home which I don't do normally. Also accidentally bought 2 packs of biscuits when I'll normally only have 1, these got a pounding later in the week, when I feel good I'm better with bad snacks. Generally OK with food but biscuit/cake needs to be better!

Thursday 16
Porridge honey almonds raisins
Mandarin, 4x mini pastries, 4x shortbread
Conference lunch: 8mini wraps. 3 chicken pesto skewers, 3 samosas & mango chutney, 10 cocktail sausages, 4 mozzarella sticks & sweet chili sauce, 5 small cakes
Snacks: 3x shortbreads
Tea: Parsnip soup (homemade), Veg curry and rice

Friday 17th
Breakfast: plain porridge
Lunch: mini cheddars, Mackrell and veg pasta (in a wrap!), mandarin, apple, 4x kipling bakewell slices.
Snacks: banana; handful cashews, 8 ginger nuts
Dinner: fish and chips with poor quality ketchup. Banana. Poor quality caramel wafer.
Supper: 2 slices fruit bread toast

Saturday 18th
Breakfast: porridge, 1tsp brown sugar
Pre race: banana
Race: mango, wine gums, jelly babies, beck water.
Post race: cheap caramel wafer, banana, hot choc, bacon butty (ketchup)
Toast & marmite, fancy cheese
Tea: Beef & veg stirfry (minimal sauce) and noodles; Rhubarb crumble & nat yog; 4x cheese and crackers, 2.5x choc digestives
2 pints ale; bread and butter.

Sunday 19th.
Breakfast: porridge w/ chopped nuts.
Lunch: glass milk; chicken and veg wraps w/ salad dressing; crumble and natural yog, satsuma, coconut sweets.
Other: mini cheddars, 9 ginger nuts, handful cashews.
Tea: sausage casserole, rice, broccoli, bonus cheese
Lemsip. Poached Pear and ice cream
10 AM

Running - Road and Trail 1:33:58 intensity: (7:00 @1) + (25:00 @2) + (1:01:58 @3) 20.36 km (4:37 / km) +316m 4:17 / km
rhr:43 slept:8.25 shoes: Roclite 280

(not very) long run, but sufficient after yesterday. Over to Marple then along the canal trying to hold a pace that felt like I was moving on OK. Turns out this was about 4:10s for 8km today, which isn't really moving at all but it felt honest enough.
Legs pretty shagged going downhill. Never had it this bad before?

Well aware my next 2 races will be on road (Stockport 10 mile, Lanzarote half), I want to run them well but need to remember they are more fact-finding missions.

Saturday Nov 18, 2017 #

9 AM

Running - Road and Trail 4:40 [1] 0.87 km (5:21 / km) +2m 5:18 / km
slept:8.25 shoes: Xtalon 212 #9 (GtWhernside'17)

Running - Trail + Terrain 2:28:58 [4] 26.67 km (5:35 / km) +1463m 4:23 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Full Tour of Pendle. A good start of winter test, with an OK field out.
8th +10 (Chris Holdsworth), but +5 on Vic Wilkinson who was 3rd overall and took 13mins off Mudge's record. She even overtook Jack (who came back) going up the last climb.

Felt comfortable sat in the 2nd group (Chris and Jack having gone off), covering any surges by Watdog/Kim. Proper mince down Geronimo though. Gapped a bit to CP5 and the group pulled away up the next climb. Descended really poorly down to Cps 7 and 9, one coming past on each. Wanted to get moving on the long run off Big End, but legs seized up and couldn't stride out. Was a bit better on road at end.

Lacking in strength and descending ability, worrying as these are normally my fortes. Mudclaws would have been preferable, maybe balance a bit off (ears a bit funny again) but both of these are poor excuses. Along with legs seizing up a bit worrying. I know the race starts at 10 miles and struggled a bit from here.
PB by ~3mins but that was 4 years ago. Carrying a bit of a cold so maybe shouldn't be too harsh, but I placed myself in the battle for 3rd thinking I'd be in it until the finish.

Running - Road and Trail 3:46 [1] 0.73 km (5:10 / km)
shoes: Xtalon 212 #9 (GtWhernside'17)

Friday Nov 17, 2017 #

8 AM

Running - Road and Trail 25:21 intensity: (15:21 @1) + (10:00 @2) 5.31 km (4:46 / km) +54m 4:33 / km
slept:8.25 shoes: Asics Gel Contend 3 Black

ITW from dropping off hire car
4 PM

Running - Road and Trail 33:31 intensity: (19:00 @1) + (13:00 @2) + (1:31 @3) 6.74 km (4:58 / km) +117m 4:35 / km
shoes: Asics Gel Contend 3 Black

rather naff HFW then some strides.

Wednesday Nov 15, 2017 #

Note

Felt naff as day went on so opted for evening of rest, slightly standing up Coombsey.

Wednesday 15th
Breakfast: plain porridge.
Lunch: Cottage Pie Burrito (taste sensation), mini cheddars, satsuma, cherry scone.
Snacks: 15g chocolate nuggets, handful Malaysian cereal snacks (office delicacies), banana; handful cashews, handful raisins.
Dinner: Mackrell and veg pasta; natural yogurt with almonds and honey. 8 ginger nuts. Mandarin
8 AM

Running - Road and Trail 29:58 [1] 5.57 km (5:23 / km) +67m 5:04 / km
slept:8.0 shoes: Roclite 280

Forge Dam loop with Craig

Running - Road and Trail 19:18 [2] 3.97 km (4:52 / km) +12m 4:48 / km
shoes: Asics Gel Contend 3 Black

Then ITW, mostly with Craig.

Tuesday Nov 14, 2017 #

Note

The dentist has asked me to keep a food diary for 3 days, so thought I'd do it for the week. Portion control is non-existantat at the moment.
Food diary w/c 13 Nov 17

Monday 13.
Breakfast: plain porridge
Lunch: Burrito (rice veg cheese), satsuma, apple, double decker.
Snacks: banana; handful cashews, milk, 2 fig rolls.
Dinner: cottage pie and broccoli. Apple pie and ice cream

Tuesday 14
Breakfast: plain porridge
Lunch: Burrito, mini cheddars, apple, satsuma
Snacks: banana, small german choc cookie; handful cashews, glass milk
Tea: cottage pie and pickled beetroot; apple pie and greek yoghurt, 3 fig rolls, belgian blue (pint)
8 AM

Running - Road and Trail 24:22 intensity: (18:00 @1) + (6:22 @2) 4.95 km (4:55 / km) +46m 4:42 / km
slept:8.5 weight:71.9kg shoes: Asics Gel Contend 3 Black

ITW. Bought some more cushioned shoes. Legs a bit sore from gym yesterday.
5 PM

Running - Road and Trail 18:37 [2] 3.86 km (4:49 / km) +22m 4:41 / km
shoes: Asics Gel Contend 3 Black

Down with Craig, hovered up by Connor.

Running - Road and Trail 36:00 intensity: (6:43 @1) + (29:17 @5) 9.54 km (3:46 / km)
shoes: NB 590v5 SpeedRide

Long reps starting every 6mins
Planning to hit 5.20 miles, but body felt a bit a chat and tired in general (managed to sneak an afternoon nap to try and perk up.
5.13, 15, 17.
Then faded on the 800m and 1200 splits on #4 so dropped to 1500.
5.08, 10.
Finished with a 1200 (4.14) with Rob as legs had had enough and guts concurred.

So faded quite a bit after half way but got quite a bit out of myself considering.

Aerobically felt fine but legs limitingmtonught.
Come Jan/Feb I want to do finish this session with 6x5.10 miles

Running - Road and Trail 24:01 [1] 4.6 km (5:13 / km) +70m 4:51 / km
shoes: Asics Gel Contend 3 Black

Back to town. Long wait for bus so rannup to uni whilst Craig waited (I.e. popped into Maccy D's for a recovery chicken burger)

Monday Nov 13, 2017 #

7 AM

Running - Road and Trail 44:19 intensity: (14:19 @1) + (30:00 @2) 9.22 km (4:49 / km) +85m 4:36 / km
slept:8.0 shoes: Asics Gel Windhawk #2

Forge dam with Craig then itw via Moor market
12 PM

Running - Road and Trail 7:34 [2] 1.54 km (4:54 / km) +39m 4:21 / km
shoes: Asics Gel Windhawk #2

S&C 30:00 [0]
shoes: Asics Gel Windhawk #2

With ShUOC circuits being at a ridiculous 4 on a Friday i'm glad I've got ESPS this year (albeit only the entry level - I can only aspire to the likes of Olly Williams). Monday lunchtime seems as good a time as any to do some core and leg work. Started off with 40/20 to ease in.

Running - Road and Trail 6:54 [1] 1.44 km (4:48 / km)
shoes: Asics Gel Windhawk #2

6 PM

Running - Road and Trail 22:33 intensity: (10:00 @1) + (12:33 @2) 4.38 km (5:09 / km) +93m 4:39 / km
shoes: Asics Gel Windhawk #2

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