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Training Log Archive: liliput

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles	km	+m
	Run	11	17:52:53	88.68	142.72	4715
	Walking	8	12:25:00	31.0	49.89	1050
	Cycling	3	1:48:30	8.38	13.49	69
	Activeness	1	1:30:00
	S&C	2	40:00	0.5	0.81
	Stretching	2	35:00
	Total	25	34:51:23	128.57	206.91	5834
	[1-5]	25	34:36:23
averages - sleep:4.5

6:32

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» now

Saturday Apr 30, 2011 #

10 AM

Run race (Three Peaks FR) 4:45:48 [5] 23.43 mi (12:12 / mi) +1675m 9:59 / mi
ahr:179 max:193 shoes: Walsh Spiritlite

Good start, felt fine, ok climb of Pen-Y-Ghent, then took a fair few on the descent which made me very happy, carried on steady across the boring bit, but got really down by the time I hit the road, and lost a lot of the time I'd caught on people in the mile up the road to Ribblehead. Had a very much needed drink from Neill and trogged on up to the Whernside climb. Stomach not happy and the two gels I had did nothing for my legs. Eventually got to the summit and cruised down to the farm well inside the Hill Inn cut off which I was beginning to worry about whilst climbing. Had a couple of jelly babies, a drink and set off a little refreshed up Inglebrough. Massive mental boost when I hit the summit and picked up around 70 places on that last leg back into town. So much so, Neill missed me finish cos I was well ahead of the people he had been using to judge my pace :D took a lady on the run-in as well :)
Feeling well tired, frustrated at the hideousness that was the middle section but pleased I did it and ready for a PB next year.

Run warm up/down 2:00 [1]
shoes: Walsh Spiritlite

Around the finish back to find Neill, Andy and Sarah, to the car to drop off my bumbag and to the burger van for fooooooood.

8 PM

Stretching 20:00 [1]

Foam rollery joy. OUCH.

Wednesday Apr 27, 2011 #

3 PM

Run 25:21 [4] 2.45 mi (10:21 / mi) +175m 8:28 / mi
ahr:179 max:190 shoes: Walsh Spiritlite

Reverse of the Bleaklow-Snake Top HPM bit in the gorgeous sunshine.

Run 17:11 [3] 1.62 mi (10:36 / mi) +50m 9:41 / mi
ahr:179 max:187 shoes: Walsh Spiritlite

Carried on HPM route backwards across to Wainstones, I recognised a lot from the recces I did with dad over Xmas which was good considering it was all under several feet of snow.

Run long 1:24:59 [2] 5.9 mi (14:24 / mi) +355m 12:08 / mi
ahr:180 max:191 shoes: Walsh Spiritlite

Decided to go back the same way would be boring so headed off down a different path, ended up winding down a valley and emerged somewhere near the start of the Capricorn from a few years ago. This was not where I needed to be so did a 90degree turn, straight across the valley and roamed cross-country until I could see snake top again.

Run 2:48 [3] 0.3 mi (9:20 / mi) +5m 8:52 / mi
ahr:182 max:187 shoes: Walsh Spiritlite

Hit the track and cruised back along the Pennine Way to the car. Good day out :)

Tuesday Apr 26, 2011 #

12 PM

Activeness (Gardening) 1:30:00 [1]
(rest day)

Planting the second half of Roger's vegetable patch...

Monday Apr 25, 2011 #

12 PM

Walking long 3:15:00 [2] 8.0 mi (24:22 / mi) +800m 18:36 / mi
shoes: Walsh Spiritlite

Up Blencathra via Sharp Edge, along the ridge and back down to the car with Em and Roge to conquer Em's traumatising on the edge 17years previously.

Sunday Apr 24, 2011 #

4 PM

Walking 2:45:00 [3] 8.0 mi (20:37 / mi) +150m 19:29 / mi

Nice little walk with Em and Uncle Roger, along Scout Scar. Beautiful evening, bit windy on top.

Saturday Apr 23, 2011 #

4 PM

Run 30:23 [3] 3.33 mi (9:07 / mi) +105m 8:19 / mi
ahr:172 max:186 shoes: Walsh Spiritlite

Halfway up to Bleaklow Stones from Snake Top, and back, just so clear up there couldn't miss the opportunity!

Wednesday Apr 20, 2011 #

7 PM

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi) +5m 9:42 / mi
shoes: Walsh Spiritlite

Around the car park and up to the start of Herod Farm FR.

Run 35:36 [4] 3.13 mi (11:22 / mi) +380m 8:16 / mi
ahr:186 max:195 shoes: Walsh Spiritlite

Herod Farm FR - short and sharp. Owwie.

Run warm up/down 4:36 [1] 0.4 mi (11:30 / mi)
ahr:149 max:155 shoes: Walsh Spiritlite

Back to the car park.

Tuesday Apr 19, 2011 #

5 PM

Run tempo 14:30 [4] 1.9 mi (7:38 / mi) +20m 7:23 / mi
ahr:174 max:189 shoes: Asics 2150B4.5

Down to the train station quick sharp.

6 PM

Run 13:25 [3] 1.45 mi (9:15 / mi) +100m 7:37 / mi
ahr:172 max:181 shoes: Asics 2150B4.5

From Station to home. Nice and relaxed. R calf a little tight. Must stretch lots later.

Stretching 15:00 [0]

Focus on calves, same place as killed after marathon last year. Must remember long ways hurt that bit.

Monday Apr 18, 2011 #

6 PM

Run race (Trunce 2) 34:42 [5] 3.8 mi (9:08 / mi) +250m 7:35 / mi
ahr:185 max:198 shoes: Asics 2150B4.5

Trunce 2, not taking it easy this time, but feeling quite fat. Faster start than usual and much reduced gate queueing time, but still a good minute off PB. Must work on hill strength again. But hurrah for conquering the second crossing :)

Run warm up/down 6:41 [1] 0.5 mi (13:22 / mi)
ahr:165 max:191 shoes: Asics 2150B4.5

Couple of laps of the field after with Naomi.

Friday Apr 15, 2011 #

6 PM

Run 23:21 [2] 2.0 mi (11:40 / mi)
ahr:148 max:168 shoes: Asics 2150B4.5

To Herne Hill Velodrome, then on to Dulwich Park with Neill and Em

S&C 25:00 [3] 0.5 mi (49:59 / mi)
ahr:122 max:160 shoes: Asics 2150B4.5

Circuits stylee on the exercise equipment in Dulwich Park. Did at least 20 reps on all of them, and at least 10 reps were with mine and Em's combined weight to make them harder.

Run 17:22 [1] 1.4 mi (12:24 / mi)
ahr:142 max:157 shoes: Asics 2150B4.5

Very slow jog back to Em's as Neill's knee was playing up so he walked by the side of us. Em and I did silly intervals having a bum slapping fight and doing zumba moves down the pavements.

Thursday Apr 14, 2011 #

9 AM

Run warm up/down 36:13 [2] 3.2 mi (11:19 / mi) +275m 8:56 / mi
ahr:154 max:171 shoes: Asics 2150B4.5

Post Office then about crookes and stables etc. Calves sore but much better.

Wednesday Apr 13, 2011 #

8 AM

Walking warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Speed shuffl/hobbling down to UHS. OUCH.

10 AM

Walking 1:00:00 [1] 3.0 mi (20:00 / mi) +100m 18:07 / mi

Lots of jobs to do in town, train station etc, calves loosening but still kill.

Tuesday Apr 12, 2011 #

12 PM

Walking 1:00:00 [1] 2.0 mi (30:00 / mi)

Back from the station with giant rucksack and huge travel bag. Calves still pretty screwed.

Monday Apr 11, 2011 #

2 PM

Cycling 10:00 [1] 3.5 km (21.0 kph) +3m

Gentle spinning on the bike at home to try and get the calves going. (Climb=level on bike)

Sunday Apr 10, 2011 #

Note
slept:2.0 (rest day)

Epic faff when we got back from the Hike, bad timez. Calves are so tight I can't bend them at all and sunburn really fecking hurts.

Saturday Apr 9, 2011 #

9 AM

Run race (Calderdale Hike 27) 4:17:53 [4] 18.75 mi (13:45 / mi) +1280m 11:21 / mi
slept:7.0

Calderdale Hike take 2 - 27mile route as far as my watch made it, which was on the way to Lumbutts I think.
Felt slow, but was happy tootling at my own pace, didn't have enough food but kept well hydrated so just suffered with the sunburn and a bit of a lack of access to the energy in my legs in the middle section, picked it up again after Stoodley Pike though.

Run race (Calderdale Hike 27) 2:15:00 [4] 10.0 mi (13:30 / mi)

The rest of the Hike after my watch battery died...

6.33 and I did at least 1.5 extra miles cos I was being a bit spesh with the nav.

Friday Apr 8, 2011 #

Note
(rest day)

Busy day before Calderdale.

Thursday Apr 7, 2011 #

4 PM

Cycling 23:30 [3] 6.21 mi (15.9 mph) +66m
ahr:166 max:181

Out to meet Neill after work, didn't get far before he caught me, then just turned back and returned the same way, sore bum after that pot hole yesterday :(

Wednesday Apr 6, 2011 #

5 PM

Cycling 1:15:00 [3]

Cycled out with Ian with to meet Neillybobs. Then after some puncture faffing Neill took me out on another 'Usual Loop'. Wettest ride ever. Hit massive pothole in the last 1km but don't seem to have done any damage, just made a helluva clank :S Will fill in properly later, masterchef time (and no garmin deely linker with me up here).

Tuesday Apr 5, 2011 #

6 PM

Run tempo 28:00 [4] 3.4 mi (8:14 / mi) +25m 8:03 / mi
ahr:183 max:189 shoes: Asics 2150B5

Apparently 'The Usual Loop' out to Rhu and back along the front. Windy. And trying to keep up the chat with the guys = hard.

Run 6:35 [3] 0.65 mi (10:08 / mi) +15m 9:27 / mi
ahr:177 max:183 shoes: Asics 2150B5

Up to where my watch kicked in again just with Neill.

Run warm up/down 5:29 [2] 0.57 mi (9:37 / mi)
ahr:176 max:181 shoes: Asics 2150B5

Back to the Coop and in to get dinner.

Monday Apr 4, 2011 #

6 PM

S&C 15:00 [3]

350 sit ups of various forms,
1min plank
2min chair

Sunday Apr 3, 2011 #

Walking 45:00 [2]

Wallace monument touristing. Feeling much better.

Saturday Apr 2, 2011 #

12 PM

Walking 2:30:00 [2] 6.0 mi (25:00 / mi)

Roaming around Fort William, all along the high street, 'quick' stop int cafe for lunch with Calbean and then up to Ben Nevis visitor centre and about an hours walk along the river and up the beginning of the climb.
Had been going to run up BN but the weather was atrocious and still not feeling 100% so didn't risk it.

Friday Apr 1, 2011 #

3 PM

Walking 1:00:00 [1] 3.0 mi (20:00 / mi)

Walk around the back of the cabins to some waterfalls and then around the old quarry. Really pretty :)

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