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Training Log Archive: ba-ba

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running - Road and Trail9 8:08:30 66.66(7:20) 107.28(4:33) 1204
  S&C3 1:10:00
  Running - Trail + Terrain1 1:00:42 8.32(7:18) 13.39(4:32) 322
  Orienteering - Urban1 30:55 3.88(7:58) 6.24(4:57) 137
  Total12 10:50:07 78.86 126.91 1664
  [1-5]9 9:40:07
averages - sleep:8.2 rhr:38 weight:73kg

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MoTuWeThFrSaSu

Sunday Feb 11 #

8 AM

Running - Road and Trail long 2:20:49 intensity: (16:44 @1) + (43:35 @2) + (2:00 @3) + (1:18:30 @4) 35.14 km (4:00 / km) +136m 3:56 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

6km warm up and a few strides.
Stockport Trail half marathon (middlewood way and canal) in 78.30
8km warm down.

Sat at 3.45s give or take for the half and was solo straight away. A Stockport guy reeled me in by the time we left the middlewood way, but I established my gap on the sloppier canal towpath. He got ahead after a dump stop but I got ahead back onto the way and held my pace pretty well (GPS came out 200m short which is within tolerance. As a trail race not sure if this would be trundle wheeled though).

Left a big too long before getting the last 8k in and it was a bit slow to start with, took the opportunity to stop to let those still racing get through the gates.

Dissapointed with gut issues, been pretty good last few months but suffered Thurs (post session) and today. Mum's pasta bake or SIS gels the culprit? Took gels at 7 and 15km of race, so 13 and 21km into the session. Had flapjack and banana after race)

Saturday Feb 10 #

1 PM

Running - Road and Trail 15:43 [2] 3.33 km (4:43 / km) +74m 4:15 / km
shoes: Asics Gel Impression Orange

Work (thesis writing and olympics watching) to Norfolk park

Orienteering - Urban 30:55 intensity: (5:00 @1) + (9:55 @2) + (16:00 @3) 6.24 km (4:57 / km) +137m 4:28 / km
slept:7.75 weight:72.4kg shoes: Asics Gel Impression Orange

Whilst the elite did sprint training the sub-elite did Norfolk Park.
Will be doing next to no O this year, BUCS the exception, but need to remind myself what a map is and refresh some decission process before that. Took the fist 15mins steady in prep for tomorrow then minced around the rest.

Plenty of mistakes for an easy course but ironing out the dafter ones as I went on.

Running - Road and Trail 18:15 intensity: (12:00 @1) + (6:15 @2) 3.81 km (4:47 / km) +61m 4:26 / km
shoes: Asics Gel Impression Orange

Back to uni
9 PM

S&C 15:00 [0]

R knee able to be knelt on again. Form an orderly queue sailors!

Friday Feb 9 #

Note
rhr:35 slept:8.5 weight:73.2kg (rest day)

Thursday Feb 8 #

8 AM

Running - Road and Trail 24:33 intensity: (20:00 @1) + (4:33 @2) 5.09 km (4:49 / km) +31m 4:41 / km
slept:8.5 weight:73.7kg shoes: Asics Gel Impression Orange

Down the hill with Craig. Must remember to avoid Broomhill->Uni during the lecture rush.
5 PM

Running - Road and Trail 20:18 [2] 4.07 km (4:59 / km) +92m 4:29 / km
shoes: Asics Gel Impression Orange

Hfw to find Craig hiding from me on the sofa wrapped in blankets

Running - Trail + Terrain 1:00:42 intensity: (27:42 @1) + (16:00 @4) + (17:00 @5) 13.39 km (4:32 / km) +322m 4:03 / km
shoes: Mudclaw 300 'Classic' green

4x Gravediggers with Craig for the first 3.
Each rep 2km/8min, starting and ending with a good climb - about 70m per rep.
8.00, 7.55, 8.05, 8.18.
Everything feels faster by head torch. Craig pushing me. I'd get a gap on the climbs but my turnover off the top is pish.
Then 4x15s hill sprints and a good warm down.
By the time the proper rain hit we were in the Cross Scythes.

Wednesday Feb 7 #

8 AM

Running - Road and Trail 40:39 intensity: (35:39 @1) + (5:00 @2) 8.33 km (4:53 / km) +70m 4:41 / km
slept:8.5 shoes: Asics Gel Impression Orange

Forge Dam and ITW. Felt much better, decision to not track yesterday vindicated.
12 PM

Note

Can't really claim 30-odd minutes of ofo-biking (official SPOOK business) as training. Nice day to do it mind.
5 PM

Running - Road and Trail 19:47 [2] 4.07 km (4:52 / km) +89m 4:23 / km
shoes: Asics Gel Impression Orange

Running - Road and Trail 1:15:53 intensity: (1:00:00 @2) + (15:53 @3) 15.6 km (4:52 / km) +316m 4:25 / km
shoes: Roclite 280 #1 Blue

Eccy woods and back over fanny lane - got a bit lost on a new path. Bit further than anticipated but rolling with the miles, feeling ok and enjoyed it.
10 PM

S&C 10:00 [0]

Tuesday Feb 6 #

8 AM

Running - Road and Trail 23:10 [1] 4.47 km (5:11 / km) +47m 4:55 / km
rhr:39 slept:8.75 shoes: Asics Gel Contend 3 Black

5 PM

Running - Road and Trail 7:49 [1] 1.44 km (5:25 / km) +34m 4:51 / km
shoes: Asics Gel Contend 3 Black

Running - Road and Trail 47:58 intensity: (5:00 @1) + (38:58 @2) + (4:00 @3) 10.67 km (4:30 / km) +62m 4:22 / km
shoes: Asics Gel Contend 3 Black

Felt very tired - that kind of tired that you hope never pops up on race day, and ideally not on a session day - so binned the session for some easyish running. Was down to watch the BMC anyway, so loops of Attercliffe and Darnall had to suffice.

I do feel like I've been fighting something off last couple of days, though the weekend was evidently pretty heavy.

Monday Feb 5 #

1 PM

S&C 45:00 [0]
rhr:40 slept:7.5 weight:72.7kg shoes: Asics Gel Impression Orange

Turns out grime (?) 'Artists' going on about their 'monster' is infinitely worse than nu-country
6 PM

Running - Road and Trail 53:36 intensity: (24:44 @1) + (26:52 @2) + (2:00 @3) 11.24 km (4:46 / km) +193m 4:23 / km
shoes: Asics Gel Impression Orange

There was also a time I'd wear shorts all through winter.

Common lane loop, finishing with some strides in Bingham past an amorous couple. Felt much better than feelings through the afternoon suggested (stupidly didn't sleep enough last night).

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