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Training Log Archive: Mal

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running9 6:14:03 47.78(7:50) 76.9(4:52) 325
  Fell running2 3:06:36 20.42(9:08) 32.86(5:41) 1860
  Rock Climbing1 1:30:00
  Total11 10:50:39 68.2 109.76 2185
averages - weight:81.5kg

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Sunday Feb 4 #

Fell running race 1:43:46 [5] 18.1 km (5:44 / km) +1370m 4:10 / km
shoes: Innov8 212 2017 #3

Long Mynd Valleys Fell Race 2nd
Set off very hard and found Si Bailey and another guy for company on the first part of the climb. By the descent I was solo with Si running off. Followed his line to #2 and despite Abi and Duncan's encouragement he was gone. Made it to #2 not too far ahead of Tom and much to my surprise Si!
Got to #3 fine before making a mistake to #4 with Si and sneaking in with Tom close again behind.
Got a scare on and ran hard to #5 and #6. Got a bit of a gap over the group behind with Si and took my preferred line to #7. Took a fall on the contour and gashed my leg. Just kept plugging away up the hill but Si put a dog in and got a gap again. Dropped down and tried to keep him in sight, the slogged my way up Yearlet again, it doesn't get easier! Saw Jack, Abi and Duncan again whilst I was in pain before hobbling off the top and tried to descend as best as I could.

Pretty pleased! 3/4mins pb over last year in similar conditions even with a nav mistake. Strava is saying 30s on the long track leg to #2 and 30s up Yearlet as the main gains.

Fell running warm up/down 19:20 [3] 3.22 km (6:00 / km) +35m 5:42 / km
shoes: Innov8 212 2017 #3

Jog about beforehand with Tom. Not much.
Jog after with Tom, Duncan, Abi and Jack then just Jack back up to get some soup. And solo a while later back to the car.

Saturday Feb 3 #

Running 1:12:00 [3] 14.1 km (5:06 / km) +45m 5:02 / km
shoes: Mizuno Sayonara 2

Run to Parkrun through Sefton with Jack
Bit of jogging around during Sefton with some uptempo bit giving Jack some support
Back home afterwards along the prom

Rock Climbing 1:30:00 [2]

With JackW.
Still a bit out of practice but got up some more and felt pretty good. Trying not to tire the legs out for the sunday.

Friday Feb 2 #

Note
(rest day)

Yep

Thursday Feb 1 #

Running 1:19:40 [3] 16.0 km (4:59 / km) +30m 4:56 / km
shoes: Innov8 flite 235

Full length of the prom. Battling a headwind the entire way. Continued on to the Titanic dock before heading back in to town. Somehow there were bits with a headwind the other way?!

Two easier days now I think before Sunday.

Wednesday Jan 31 #

5 AM

Running 30:00 [3] 6.7 km (4:29 / km) +35m 4:22 / km
shoes: Mizuno Sayonara 2

Sefton before an early train to Manchester
4 PM

Running 1:04:00 [3] 13.2 km (4:51 / km) +30m 4:48 / km
shoes: Salomon S-lab Sonic

Hot date with Pete Bray.
Ran from Salford Quays out to Stretford Meadows on the canal then on to Urmston. Got there a while before the train so ran on towards the next station which thoroughly disorientated me.
Feeling pretty decent and it went pretty quick having a good chat. Got slowed down in slippy mud. Enjoyed.
7 PM

Running 6:05 [3] 1.45 km (4:12 / km) +5m 4:07 / km
shoes: Salomon S-lab Sonic

Home from St Michaels. Got very cold on the train home so this was rather quick to limit the suffering.

Biggest month ever - 448km!

Tuesday Jan 30 #

12 PM

Fell running 1:03:30 [3] 11.54 km (5:30 / km) +455m 4:36 / km
weight:81.5kg shoes: Innov8 Xtalon 2017 #2

Pen y Ghent
Changed up my site visits to finish at Horton-in-Riblesdale. Went up the snout and back via the Hull Pot path. Mist ripping across the ridge on the steep bit which was pretty cool. Looped around a bit at the bottom as felt ok.
5 PM

Running 28:58 [3] 6.0 km (4:50 / km) +40m 4:40 / km
shoes: Mizuno WR19

On the prom after another long day. Felt a bit off and spaced so had a few minutes looking across the Mersey.

Standard need to drink and sleep more I think.

Note: Definitely sleep, had a 20min nap afterwards

Monday Jan 29 #

6 AM

Running 29:00 [3] 6.25 km (4:38 / km) +35m 4:31 / km
shoes: Mizuno WR19

Sefton...tired from yesterday
7 AM

Running 9:00 [1] 1.5 km (6:00 / km)

Jog to the station to catch my train to Manchester
6 PM

Running 49:20 [3] 10.3 km (4:47 / km) +100m 4:34 / km
shoes: Mizuno Sayonara 2

Mossley Hills loops

Running (Strides) 6:00 [4] 1.4 km (4:17 / km) +5m 4:13 / km
shoes: Mizuno Sayonara 2

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