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Training Log Archive: liliput

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Run9 12:49:51 59.89(12:51) 96.38(7:59) 2655
  Activeness1 6:00:00
  S&C6 2:30:00
  Stretching3 1:55:00
  Bouldering2 1:45:00
  Total20 24:59:51 59.89 96.38 2655
  [1-5]18 23:04:51
averages - sleep:7.6 rhr:63 weight:117lbs

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Sunday Feb 28, 2010 #

Note
slept:10.0 (rest day)

Slept in then had long soak to get the rest of the bog off my legs. Don't feel like I did anything yesterday so that's all good. Busy busy day, tidying, cleaning and cooking, then an epic trying to enter the JK, and sort uni work. Then bed... aaah at last.

Saturday Feb 27, 2010 #

11 AM

Run warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Mudclaw 330s

Down to pub to register, then up to the start and about.
12 PM

Run race (FRA) 1:50:46 [3] 9.5 mi (11:40 / mi) +700m 9:29 / mi
ahr:186 max:196 slept:4.0 shoes: Mudclaw 330s

Noonstone FR. Very nice toddle round really. Needed some proper breakfast, more water and less wine the night before to have made an effort.

Climbs were ok, managed to keep the stitch under control by chilling on the descents and just walking down them essentially, flat speed has gone from lack of intervals lately, but thanks to o-skills, took out quite a few people as they splashed round in the bog :)

Me 2, GF 1, D 3
Not a great week but lovely day. Bedtime now though.

Run warm up/down 20:00 [2] 1.3 mi (15:23 / mi) +20m 14:41 / mi
ahr:137 max:173 shoes: Mudclaw 330s

Jog back from finish to pub, then after a little hunt round inside, headed up to the car paused midway to chat to Jim. Then jogged halfway back to pub, but it hurt my feet :(

Friday Feb 26, 2010 #

Note
slept:8.0 (rest day)

Busy busy day, not much to do at work. Big lunch, into town with boy then shopping and back up. Very tired feet. No time for dinner then REVUE! awesomeness + wine = happy me.

Thursday Feb 25, 2010 #

Note
slept:12.0 (rest day)

Slept a lot, again. Having a cull of stupid things:
1. No more stupid HPM with silly stresshead.
2. More nomming fruit.
3. Ignoring everyone else's opinions on my fitness.
4. Having more fun times and remembering what I liked about O-ing.

Wednesday Feb 24, 2010 #

Note
slept:10.0

felt rough. Too much sleep.

Tuesday Feb 23, 2010 #

7 PM

S&C (Yoga) 45:00 [3]
slept:10.0

AK DVD

Monday Feb 22, 2010 #

6 PM

Run warm up/down 11:54 [3] 1.3 mi (9:09 / mi)
ahr:165 max:186 slept:8.0 weight:115lbs shoes: NB 756s

To circuits, then to Bex's. Regretting straight away the choice of trainers so took it very easy - really worked quads n core to steady self on the ice.

Run 32:15 [4] 3.6 mi (8:57 / mi) +250m 7:22 / mi
ahr:187 max:197 shoes: NB 756s

Bex's, Parks, Hanginwater Rd, Fulwood Road, Broomhill, Katie's. Really icey down Brocco Bank. Not cool, took a lot of effort to stay on feet -hence 4.

Run warm up/down 5:50 [2] 0.6 mi (9:43 / mi)
ahr:171 max:186 shoes: NB 756s

Katies, past Han's, down School Road. Thankful to get in without decking it once! Tho had to slow right down and really take it easy down school. More of an odd walk than joggle.
7 PM

S&C (Yoga n Core) 55:00 [3]
ahr:126 max:151

Whole AK stuff then sit ups and back work after. Feeling quite stiff so extra stretching tomorrow.

Stretching 10:00 [0]
ahr:97 max:115

Stretching gently after.

Sunday Feb 21, 2010 #

5 PM

Run 16:24 [3] 2.1 mi (7:49 / mi)
ahr:170 max:188 slept:2.0 shoes: X-Talons

Snowy run down to BB to return DVDs. Nice and easy cos been so tired lately. HR seems more normal for once! Hoorah.

Run 16:47 [3] 1.85 mi (9:04 / mi) +200m 6:47 / mi
ahr:188 max:201 shoes: X-Talons

Back up a new route by the botanical gardens then up to Tapton and down to Lee's.

Friday Feb 19, 2010 #

Note
(rest day)

Didn't manage to get out on the friday recce, absolutely shattered. falling asleep all afternoon.

Wednesday Feb 17, 2010 #

3 PM

Run long 1:40:00 [3] 8.9 mi (11:14 / mi) +300m 10:10 / mi
slept:6.0 weight:118lbs shoes: NB 756s

Run out along Bell Hagg to Rivelin and back with Andy. Lovely and pelted down with snow just after we left so a bit slippy but good training and funny having little sprint race half way and Andy decided a foot pond-ice-bath would be a great idea, scaring all the ducks...

Thursday Feb 11, 2010 #

4 PM

Run long 2:56:00 [3] 10.4 mi (16:55 / mi) +360m 15:17 / mi
slept:6.0 shoes: X-Talons

Long run/jog/walk with FR. From Edale, up Jacob's ladder, to Edale Cross, then back and over Brown knoll, across to Rushup Edge, Lord's Seat, Mam Tor, Hollin's Cross, then Edale again :) Loverly.

Run warm up/down 15:00 [3] 1.4 mi (10:43 / mi) +25m 10:09 / mi
shoes: NB 756s

Up to FRs, then afterwards, back from FRs to mine.

Wednesday Feb 10, 2010 #

Stretching 1:00:00 [0]
slept:6.5 (rest day)

Calves still very oowwiiieee.

Tuesday Feb 9, 2010 #

8 PM

Run warm up/down 9:45 [3] 1.2 mi (8:08 / mi) +30m 7:32 / mi
ahr:168 max:189 rhr:60 slept:6.0 weight:118lbs shoes: NB 756s

Little loopy round before hills, typical, starts to snow as soon as I am 50m from the house!

Run hills (Conduit) 24:06 [4] 2.48 mi (9:43 / mi) +200m 7:46 / mi
ahr:188 max:201 shoes: NB 756s

9 Reps of Conduit, steady pace {rec jog down};
1.23 {1.11}
1.27 {1.13}
1.34 {1.11}
1.35 {1.16}
1.36 {1.15}
1.38 {1.15}
1.39 {1.19}
1.38 {1.20}
1.37

Happy with that, kept moving all the time to make sure I built my stamina back, not bothered about the speed of them really.

Run warm up/down 7:43 [3] 0.79 mi (9:46 / mi) +20m 9:03 / mi
ahr:182 max:200 shoes: NB 756s

Slightly smaller loop back home. Calves hurt.
9 PM

Stretching 45:00 [0]
ahr:70 max:85

owwwwiiieeeee. But... I can get my hands fully under my feet, and my head on my shins!
10 PM

S&C 10:00 [3]

Pilates/physio before bed again.

Monday Feb 8, 2010 #

5 PM

Run tempo 38:21 [4] 4.62 mi (8:18 / mi) +150m 7:32 / mi
ahr:186 max:202 rhr:60 slept:7.0 shoes: NB 756s

Down the parks then up fulwood road.
10 PM

S&C 10:00 [3]

Pilates before bed.

Sunday Feb 7, 2010 #

10 PM

S&C (Pilates) 20:00 [2]
slept:8.0 (rest day)

Some old back/core pilates/physio exercises and a bit of a stretch. Feeling quite lethargic still :S

Saturday Feb 6, 2010 #

10 AM

Activeness 6:00:00 [1]
slept:9.0 (rest day)

Really busy day in STC, ended up staying til closing cos we were so packed. No energy or time for run afterwards. Good hills reps tho the amount of times I was up and down the stairs with bags/boxes. Feeling meh lately.

Friday Feb 5, 2010 #

2 PM

Bouldering (Matrix) 45:00 [3]
slept:7.0 shoes: Evolv Rockstar

Apparently they didn't reroute that Friday so who knows what was going on with that silly receptionist.

Did
22: Red, White
21: Blue, Yellow
20: Purple
19: Blue (minus last hand hold) and Green (1/2)
17: Red (1/2) Better than last time
13: Blue
9: Orange
8: Green

Tired. Nap time.

Thursday Feb 4, 2010 #

7 PM

Run long (HPM Recce) 2:50:00 [4] ** 8.85 mi (19:13 / mi) +400m 16:51 / mi
ahr:159 max:195 rhr:70 slept:9.0 shoes: Mudclaw 330s

Headed up to check out the Bleaklow sections of HPM.

End of the road up the west of the resevoirs, then up to the Cut Gate end checkpoint, across to the Outer Edge Trig (after a double check re: paths) then it all went a bit tits up. Map didn't make sense, we drifted off line and the 'path' was nowhere to be seen. Eventually just sacked it off and safety bearing-ed back to the river and along until we hit the path back to the car.

Having checked out the map and knowing the distances (Good old Gerald): Worked out we must have drifted too far right, then over corrected left, looping back on ourselves quite a lot to end up in Crow Stones, then dropping down onto Horse Stone Spring, and along til it met Derwent and back to the car.

We spent half hour of this time not moving, and large parts going slow in the clag being careful, so only going really about 2h20. However our overall average pace was 5km/h which is better than what we were aiming for and that included all the faffing!

Wednesday Feb 3, 2010 #

4 PM

Bouldering (Climbing Works) 1:00:00 [3]
slept:7.0 shoes: Evolv Rockstar

Climbing with boy. They are slowly re routing so the greens I liked were gone. Tried a few yellow/purple spots, blues and whites - ranges 2 - 4+s mostly.

Monday Feb 1, 2010 #

10 PM

S&C (Yoga) 10:00 [2]
slept:8.0

Just before bed, more of a stretch but a few plank positions to keep core going after the pie-ing out session Sunday evening with the rents/boy.

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