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Training Log Archive: ba-ba

In the 7 days ending Apr 21, 2018:

activity # timemileskm+mload
  Running - Road9 4:27:37 33.95(7:53) 54.63(4:54) 388454.1
  Bike1 1:42:59 780
  Orienteering1 57:58 4.29(13:32) 6.9(8:24) 20898.0
  S&C1 20:00
  Total11 7:28:34 38.23 61.53 1375552.0
  [1-5]9 5:25:35
averages - sleep:8.3 rhr:45 weight:74.1kg

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Friday Apr 20, 2018 #

8 AM

Running - Road 22:38 [1] 4.49 km (5:03 / km) +12m 4:59 / km
rhr:46 slept:8.5 weight:74.2kg shoes: Asics Gel Impression Orange

RHR high for 2 days now, need to do nothing tomorrow!
5 PM

Running - Road 17:06 [1] 3.41 km (5:01 / km) +5m 4:59 / km
shoes: Asics Gel Impression Orange

Running - Road warm up/down 6:53 [1] 1.37 km (5:01 / km) +2m 4:58 / km
shoes: NB 590v5 SpeedRide

Good fun at Varisty athletics, good atmosphere and too many beers.

Running - Road race 2:13 [5] 0.8 km (2:46 / km)
shoes: NB 590v5 SpeedRide

Varsity 800m back-of-field slugfest with Craig and Paddy, the filling in their sandwich.
No new pb

Running - Road race 1:00 [5] 0.4 km (2:30 / km)
shoes: NB 590v5 SpeedRide

400m, 60.20. Wasn't last at least.

In the past I have wondered if maybe, in another life, I was meant to be a middle distance runner. It turns out after today I was not.

Thursday Apr 19, 2018 #

8 AM

Running - Road 19:05 intensity: (5:00 @1) + (14:05 @2) 4.06 km (4:42 / km) +13m 4:38 / km
slept:8.5 shoes: Asics Gel Impression Orange

Taking it easy, feeling a bit tired after Tues and yesterday's slog about Limb didn't hep. Weedled a Downfall entry for Sunday and want to at least give Al Campbell a bit of a race.
6 PM

Bike 1:42:59 [0] +780m
shoes: CB Team

Stanage, Bamford, Hathersage, Grindleford, Fox House with Laurent Fignon. "some neuroscientist said helmets don't make any difference to your brain in a crash". On a molecular level maybe not, but on a structural level (i.e. in my head vs. all over the pavement) I'm going to say they do.

39.3km, 1 pint, one pork pie.

Wednesday Apr 18, 2018 #

8 AM

Running - Road 26:04 [1] 5.05 km (5:10 / km) +36m 4:59 / km
rhr:48 slept:8.0 shoes: Asics Gel Cumulus 19 #1

Saw them installing a new hobbit door in Endcliffe park.
5 PM

Running - Road 21:10 intensity: (13:10 @1) + (8:00 @2) 4.13 km (5:07 / km) +89m 4:37 / km
shoes: Asics Gel Cumulus 19 #1

Orienteering 57:58 intensity: (37:58 @1) + (20:00 @3) 6.9 km (8:24 / km) +208m 7:18 / km
shoes: Mudclaw 300 'Classic' green

Put a bit of effort in on the 2.5km line course, then bimbled around a few score controls losing the will to live, trying to stay on paths where possible. Bit loose in the circle.

Tuesday Apr 17, 2018 #

8 AM

Running - Road 19:01 intensity: (14:01 @1) + (5:00 @2) 4.09 km (4:39 / km) +11m 4:35 / km
rhr:42 slept:8.0 weight:74kg shoes: NB Vazee Rush

5 PM

Running - Road 1:19:02 intensity: (40:32 @1) + (20:00 @2) + (1:00 @4) + (17:30 @5) 15.35 km (5:09 / km) +38m 5:05 / km
shoes: NB Vazee Rush

Summer track work. Bit of a novelty.
5x1km off long recoveries (4min walk) to maintain the quality. "3.05s, about 3km pace" according to Coach Craig.
Nay, Wooders and Craig about to make it easier. Bit blowy on back straight but got better.
3.07, 2, 2, 1, 3. The first felt tough but got in to it. Hitting 35/72/1.48/2.26 splits for the last 4 reps.

Then 4x200 jog in 33, 32, 33, 34.

Maybe not quite the 'ease in to it' I envisaged but legs felt OK and body got through a bit of tiredness. Kms went quickly mentally.
8 PM

Running - Road 11:25 [1] 2.15 km (5:19 / km) +12m 5:10 / km
shoes: NB Vazee Rush

Post pie and pint from broomhill.

Monday Apr 16, 2018 #

6 PM

Running - Road 42:00 intensity: (32:15 @2) + (8:00 @3) + (1:45 @4) 9.33 km (4:30 / km) +170m 4:08 / km
slept:8.5 shoes: Asics Gel Cumulus 19 #1

Hfw then extra inc. 7x~15s strides as per Coach Craig's instruction.
Also bumped into Mick Stenton and passed Connor M + lass in Whitely woods.
9 PM

S&C 20:00 [0]

A few tight bits, some strength and some rolling.

Sunday Apr 15, 2018 #

Note

I really enjoyed the Marathon. It was a solid debut but nothing special. It was good to get to 21 miles feeling good bodily and although I left a couple of minutes out there I think I know how to combat this. Legs have been OK this week, main issue has been ear ache and not sleeping too well, which may be linked (but also to this weekend's beers at Ash's wedding).
It's nice to run comfortably fast, but I am aware that I'm not very good at really pushing myself and hurting in short races.As such I'm going to be doing some road specific training and racing over the next few months and see what I am capable of. I was pleased with my 10km time at Salford off little proper speed work. Whilst I have the set-up around me to do more of this I figure I might as well have a go. I'll still do bits of fell racing but maybe not as much long stuff as I initially thought.
I'm going to start working back up fairly slowly. I'll race quite a bit in May, which will be pseudo base-phase. I'll then race a bit more sparingly in June and July over 5-10km. I'd like to find a half to do late July but they don't seem to exist. From August I'll then be back on the fells in prep for October. Maybe less fell work in the summer will leave me a bit fresher come the bigger races. There's no set plan, just a list of dates in my calendar and a general thought pattern.

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