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Training Log Archive: Rich

In the 7 days ending Jan 5, 2014:

activity # timemileskm+m
  Running7 7:14:33 55.91(7:46) 89.97(4:50) 956
  Total7 7:14:33 55.91(7:46) 89.97(4:50) 956
  [1-5]7 7:13:57
averages - sleep:6.7 weight:65kg

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Sunday Jan 5, 2014 #

10 AM

Running long 2:02:22 [2] 25.92 km (4:43 / km) +323m 4:27 / km
slept:8.0 weight:64.4kg shoes: Inov8 Trailroc 245

Down the Maun Trail in then along the A60 for 50mins of looping through the mud at Harlow and Thieves Wood. Started getting hungry and glycogen depleted after 75 mins or so but plugged on to the end OK.

Saturday Jan 4, 2014 #

12 PM

Running warm up/down 27:53 [1] 3.53 km (7:54 / km) +40m 7:29 / km
shoes: Saucony Kilkenny XC4

Running race (X Country) 37:17 [4] 9.81 km (3:48 / km) +92m 3:38 / km
slept:8.0 weight:65.6kg shoes: Saucony Kilkenny XC4

County X country Champs @ Shipley Park

Strange race. Very muddy and a proper X Country race. Struggled for traction in 6mm spikes from the start but made up places when we hit the 400m track section ~200m in. Just after 1km though we hit a particularly muddy section and I felt like I was barely moving and streams of runners went by. Got into a small pack where the pattern emerged of me streaking ahead on the small track sections (~500m on each of the 3 laps) and then steadily falling behind on the rest.

With half a lap to go I did system check to see how I felt to push for a sprint finish and realised that I was running well within myself and there was plenty left - hard to tell with no HRM but I doubt I was even close to T. Pushhed on from there and soon pulled away from the group and slowly closing on runners in front though not enough to catch them in the end. Second reserve for inter counties.

Not sure whether it was inefficiency running in the mud or whether only having short spikes (most were wearing 9/12mm) made such a difference but results suggest I was at least 1min or so behind where I would expect to be. I guess lack of experience in running this kind of X Country race was also telling.

Running warm up/down 20:55 [1] 3.57 km (5:52 / km) +31m 5:37 / km
shoes: Saucony Kilkenny XC4

Friday Jan 3, 2014 #

7 AM

Running 29:21 intensity: (9:04 @2) + (20:17 @3) 6.1 km (4:49 / km) +57m 4:36 / km
ahr:145 max:157 shoes: Inov8 Trailroc 245

E morning run
5 PM

Running 49:50 intensity: (6:35 @2) + (37:00 @3) + (6:15 @4) 9.36 km (5:19 / km) +169m 4:53 / km
ahr:151 max:168 shoes: Inov8 Trailroc 245

25mins of hills, terrain and plenty of mud and then on the roads to Mums for dinner.

Thursday Jan 2, 2014 #

7 AM

Running 32:18 intensity: (16:31 @2) + (15:47 @3) 6.78 km (4:46 / km) +64m 4:33 / km
ahr:143 max:155 shoes: Adidas Adizero Adios 2 (2)

Feeling much better and back into it with an easy ITW.
6 PM

Running 1:04:34 intensity: (12:11 @2) + (51:21 @3) + (1:02 @4) 14.75 km (4:23 / km) +136m 4:11 / km
ahr:147 max:167 shoes: Adidas Adizero Adios 2 (2)

Trails home from Hucknall.

Wednesday Jan 1, 2014 #

Note
slept:4.0 (sick)

Improvement again - hopeful for tomorrow.

Tuesday Dec 31, 2013 #

Note
(sick)

Not feeling very good again this morning but gradually improved through the day. Popping the zinc pills.

Monday Dec 30, 2013 #

10 AM

Running 50:03 intensity: (36 @0) + (1:47 @1) + (39:42 @2) + (6:07 @3) + (1:51 @4) 10.17 km (4:55 / km) +44m 4:49 / km
ahr:137 max:170 (sick) shoes: Inov8 Trailroc 245

Not feeling particularly good this morning so took it easy and dropped the planned gym session.

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