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Training Log Archive: ba-ba

In the 7 days ending Dec 7, 2017:

activity # timemileskm+mload
  Running - Road10 6:19:52 52.09(7:18) 83.84(4:32) 798853.7
  Running - Trail1 1:49:21 11.01(9:56) 17.71(6:10) 606218.7
  S&C1 30:00
  Total12 8:39:13 63.1 101.55 14041072.4
  [1-5]11 8:09:13
averages - sleep:8.6 rhr:42 weight:72.7kg

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Thursday Dec 7, 2017 #

5 PM

Running - Road 43:47 [1] 8.78 km (4:59 / km) +51m 4:51 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

Jog to the expo with Dave and Tom along the end of the race route to the expo. Some barren industrial land followed by tourist accomodation. Felt like a sack of shit, hopefully just the travel though the prevailing wind is a headwind.
C • What days the race? 3

Wednesday Dec 6, 2017 #

Note
slept:9.0 weight:72.6kg (rest day)

Tuesday Dec 5, 2017 #

8 AM

Running - Road 25:48 intensity: (20:48 @1) + (5:00 @2) 5.29 km (4:52 / km) +46m 4:40 / km
slept:9.0 weight:72.8kg shoes: Asics Gel Contend 3 Black

Calves still sore but getting better, achilles niggle disappeared quickly and felt fairly loose.
4 PM

Running - Road 19:57 [2] 4.07 km (4:54 / km) +89m 4:25 / km
shoes: Asics Gel Contend 3 Black

Running - Road 43:40 intensity: (13:15 @1) + (9:25 @2) + (1:00 @3) + (20:00 @5) 9.89 km (4:25 / km) +96m 4:13 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

4x5min on endcliffe then some strides. Solo due to time constraints. Cut from 5 to 4 to be sensible. Felt pretty good, not particularly fast, bit soft but no mud spatter so not proper Endcliffe winter conditions. Tried to surge twice on last lap of reps 2-4 to keep me going and also to mimic getting on groups, aware my first XC will be Yorkshire champs so need a bit of 'race prep' wherever I can get it.

Monday Dec 4, 2017 #

8 AM

Running - Road 24:12 [1] 4.94 km (4:54 / km) +25m 4:47 / km
rhr:42 slept:8.5 shoes: Asics Gel Contend 3 Black

Jog ITW via market.

Calves and quads a bit sore so will need to work on them. Hopefully this will also ease my R achilles, which has been a bit niggly of late but is very tender, especially over my heel lump, this morning. A short stretch of calves and quads in Endcliffe park after 6 mins had it grumbling much less for the rest of the run.
2 PM

S&C 30:00 [0]
shoes: Asics Gel Contend 3 Black

Some good rolling on calf as well.
5 PM

Running - Road 33:20 intensity: (10:00 @1) + (23:20 @2) 6.59 km (5:04 / km) +113m 4:40 / km
shoes: Asics Gel Contend 3 Black

How via station. Bumped into Chloe and Coombs disappearing down an alley, wearing matching reflective tabbards.

Sunday Dec 3, 2017 #

8 AM

Running - Road 19:43 intensity: (8:00 @1) + (10:00 @2) + (1:43 @3) 4.36 km (4:32 / km) +35m 4:21 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

Public transport to the race, comfy 20mins to prepare and do some strides.
10 AM

Running - Road race 57:56 [5] 16.1 km (3:36 / km) +135m 3:27 / km
shoes: NB 590v5 SpeedRide

Stockport 10. My first proper road race since Thirsk10 in March 2013 (a replacement for a snowed-off skyline). Just wanted to feel comfortable at 3.43min/km (6min/miles) and try and dip my pb (58.50), successful on both counts so satisfactory day out, though we'll see what state my calves are in tomorrow.

Faffy wiggling around the housing estates of Offerton and Romiley and traffic dodging kept a bit of interest. A couple of good drags and a muddied up farm track suited me and I was strong up the final climb. A couple of guys pulled away from me at about 1.5 miles, but other than that I was only ever passing people. 1st lady asked to work together and she sat in my back pocket for 2.5 miles until when we hit the first hill, which is where I started most of my passing.

13th. The Stockport Jacks 1-2 in 51:10/40ish
11 AM

Running - Road 31:23 [1] 5.94 km (5:17 / km) +30m 5:09 / km
shoes: Asics Gel Contend 3 Black

Couple of laps of the park with little Rob (5th in 54.30ish) the to and from bus stops.

Half mara next weekend. Hopefully get a good few weeks in with a bit of speed before Ribble, though xmas shit (and lure of fells) will have to be monitored.

Saturday Dec 2, 2017 #

10 AM

Running - Trail 1:49:21 [2] 17.71 km (6:10 / km) +606m 5:16 / km
slept:8.5 shoes: Mudclaw 300 'Classic' green

SPOOK/AROS ceasefire after Sarah's speech last weekend, with Johniffer Ropez, Coombs and Doug.
Up Grindslow then west round the skyline (with a 633 diversion) to Hollins. Lovely drive over, piss all view. Woolpacks need a scouting (avoiding the old line i pressume)

Friday Dec 1, 2017 #

8 AM

Running - Road 23:46 intensity: (13:46 @1) + (10:00 @2) 4.97 km (4:47 / km) +46m 4:34 / km
slept:9.0 shoes: Asics Gel Contend 3 Black

ITW, slippery in places.

Given how my bum sticks out when I run and the general flailing of arms, maybe I missed my calling as a speed-skater.
6 PM

Running - Road 56:20 intensity: (9:20 @1) + (31:00 @2) + (16:00 @4) 12.91 km (4:22 / km) +132m 4:09 / km
shoes: Asics Gel Contend 3 Black

2x8min tempo around Kelham island. Just about managed to feel 6min miles.

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