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Training Log Archive: liliput

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Run	10	13:36:20	54.25		87.31		3199
	Activeness	2	4:00:00
	O-ing	2	2:08:48	9.48	(13:36)	15.25	(8:27)	550	25 /	40c	62%
	Walking	1	1:15:00
	Stretching	3	1:05:00
	Total	15	22:05:08	63.73		102.56		3749	25 /	40c	62%
	[1-5]	14	21:00:08
averages - sleep:5.7

4:45

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» now

Thursday Mar 31, 2011 #

10 AM

Note
(sick) (rest day)

Lots of time on trains not moving anywhere fast. Eventually got in, just in time to make the guys dinner. What a day.

Wednesday Mar 30, 2011 #

3 PM

Note
slept:8.0 (sick) (rest day)

Proper rest day tucked up in bed. Now for some bye-bye-cold Cake. Feeling much better but running out of karvol. Must be better by tomorrow.

C • Bye bye cold cake 1

Tuesday Mar 29, 2011 #

Note
slept:5.0 (sick) (rest day)

Pottering about the flat, tidying, sorting, working. Still feel a little rough but better than Friday. Come on body, Ben Nevis at the weekend!

Monday Mar 28, 2011 #

7 PM

Run race 41:40 [2] 3.83 mi (10:53 / mi) +250m 9:03 / mi
ahr:174 max:187 slept:5.0 (sick) shoes: Asics 2150B4.5

Trunce 1 - tried to keep HR down, for most of it was actually under 170, just even if I walk up a hill it speshs out. Actually put very little effort into the race and could tell as felt fine and actually a little chilly at the finish. Cold is much better, just all sinuses are blocked in my face. Hello Karvol.

Sunday Mar 27, 2011 #

11 AM

Activeness 2:00:00 [1]
(sick) (rest day)

Walking along the road from marshalling point to the bridge and back and up to the gate and back and then lots of clapping and cheering for all the lucky runners :)

Saturday Mar 26, 2011 #

11 AM

Activeness 2:00:00 [1]
slept:3.0 (sick) (rest day)

Lot of stuff to do so lots of walking round in town and meadowhall. Buggered.

Friday Mar 25, 2011 #

Note
(sick) (rest day)

Busy tidying then cooking with Neill in the evening. Feeling RAABA. Clearly got too excited in the sun this week.

Thursday Mar 24, 2011 #

6 PM

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi) +5m 9:51 / mi
ahr:123 max:143 slept:4.0 shoes: Asics 2150B5

Down to gooders, then loop round crookesmoor road-winter st-CVPark.

Run intervals 18:39 [4] 1.65 mi (11:18 / mi) +80m 9:49 / mi
ahr:175 max:187 shoes: Asics 2150B5

Rach's on the fly session = brilliant fun :)
[6xhill, jog/rec, sprint, jog/rec] x as many in 22mins (I just did 3 sets-tired today)

Hill ~30m+5m climb, (av 16sec)
Jog1 ~180m, (av ~1.10min)
Sprint ~300m, (av ~1.15min)
Jog2 ~ 75m, (av ~42sec)

Run intervals 18:39 [4] 1.65 mi (11:18 / mi) +80m 9:49 / mi
ahr:175 max:187 shoes: Asics 2150B5

Wednesday Mar 23, 2011 #

4 PM

Run long 1:47:00 [4] 11.4 mi (9:23 / mi) +590m 8:05 / mi
shoes: Asics 2150B5

Run to Redmires and back thru Rivelin with Andy, damn his track pace I was tired :(

Tuesday Mar 22, 2011 #

4 PM

Note

went for run - ended up doing intervals... will fill in later, late for my girldate.

Run warm up/down 17:18 [3] 1.7 mi (10:11 / mi) +80m 8:53 / mi
ahr:140 max:175 slept:10.0 shoes: Asics 2150B5

Out for a pootle, bole hill-stable, then saw a lovely bit for a hill rep or two so ran down and did a few reps...

Run hills 7:13 [4] 0.62 mi (11:38 / mi) +105m 7:38 / mi
ahr:184 max:187 shoes: Asics 2150B5

3 reps of the short steep and long diagonal. Jog down recovery.
short ~75m, 15m. long ~105m, 20m.
31 (28), 42 (51)
34 (35), 42 (53)
36 (39), 42
Need to get better at keeping my recovery the same , pretty happy with the longer reps pace though.

Run warm up/down 3:04 [3] 0.2 mi (15:20 / mi) +15m 12:26 / mi
ahr:176 max:186 shoes: Asics 2150B5

From the fields down to Rivelin.

Run intervals 6:54 [4] 0.78 mi (8:51 / mi) +46m 7:29 / mi
ahr:182 max:189 shoes: Asics 2150B5

45/15s up rivelin. Got much further than I did last time I did this session with Neill. Felt pretty slow though. Session was 6 but watch confused me so ended up doing 7.
Each rep ~150m (30m)

Run 5:58 [3] 0.45 mi (13:16 / mi) +60m 9:23 / mi
ahr:179 max:183 shoes: Asics 2150B5

rivelin to coppice

Run hills 8:43 [3] 0.8 mi (10:54 / mi) +72m 8:31 / mi
ahr:180 max:184 shoes: Asics 2150B5

Coppice - not as an interval as such, but just making sure I was running properly.

Run warm up/down 22:56 [2] 2.1 mi (10:55 / mi) +122m 9:15 / mi
ahr:162 max:177 shoes: Asics 2150B5

Back under the garden centre and through the allotments-stables-crookes-springvale-leamington

Monday Mar 21, 2011 #

9 PM

Stretching 10:00 [0]
(rest day)

Sunday Mar 20, 2011 #

1 PM

O-ing 49:00 [4] 6.25 km (7:50 / km) +150m 7:00 / km
spiked:12/20c shoes: X-Talons

Relays

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011

11 AM

Run warm up/down 20:00 [2] 2.1 km (9:31 / km) +70m 8:10 / km
shoes: X-Talons

To the start with Ing&RFR.

12 PM

O-ing race 1:19:48 [5] *** 9.0 km (8:52 / km) +400m 7:15 / km
spiked:13/20c slept:4.0 shoes: X-Talons

Friday Mar 18, 2011 #

Run 56:00 [3] 5.9 mi (9:29 / mi) +344m 8:02 / mi
shoes: Asics 2150B5

Morning run with Pa.

Monday Mar 14, 2011 #

1 PM

Run long 2:35:55 [3] 14.1 mi (11:03 / mi) +830m 9:21 / mi
ahr:174 max:189 shoes: Asics 2150B5

Exploration in the gorgeous sunshine, couldn't stop myself running to turn back so ended up at Burbage. LOVELY.

Stretching 45:00 [0]

Calves are complaining now. Bath time.

Tuesday Mar 8, 2011 #

3 PM

Run 1:00:01 [4] 6.32 mi (9:30 / mi) +450m 7:47 / mi
slept:8.0 shoes: Asics 2150B5

Recovery run - ended up pushing a bit more as the pace just wasn't getting my legs going at all.
Stables-Rivelin-A57-Stables-Bole Hill

Run warm up/down 4:47 [2] 0.45 mi (10:38 / mi)
shoes: Asics 2150B5

Warm down back along Western Rd.

Stretching 10:00 [0]

Calves and outer quads still quite tight.

Monday Mar 7, 2011 #

Note
slept:9.0 (rest day)

Lie in at home then back thru town and faffing. Legs not up to circuits quite yet. Throat still very dry. Tomorrow hopefully.

Sunday Mar 6, 2011 #

Note
slept:5.0 (rest day)

Sore throat and bit of a cough from how dehydrated I got Fri/sat night. Other than that, sleepy, mild ache in legs and I'll be ready to roll mid week.

Saturday Mar 5, 2011 #

9 PM

Note
slept:3.0

POP TARTS TIME!

Friday Mar 4, 2011 #

11 PM

Run race (HPM) 3:30:00 [5]
slept:4.0 shoes: Mudclaw 330s

Team Awesome took to the hill and cruised round the first 6 checkpoints. Stomach then protested to inhaling flapjack whilst running. Slowed up for 7, then had to walk 8&9, still crap so left the girls to the rest of it and dropped out to slippery stones. Back at Edale at half 6, half hour kip then nervous wait for the other 6hours.

Must learn what I can stomach whilst running before 3 peaks. Shall see at Calderdale with a new menu.

Team Awesome plans to take on HPM 2012, now recruiting 1-2 lady spaces available.

Walking long 1:15:00 [3]
shoes: Mudclaw 330s

Checkpoint 7 - Slippery Stones.

Wednesday Mar 2, 2011 #

5 AM

Run 41:33 [2]
shoes: Asics 2150B4.5

Easy run Crookes-Crosspool-Fulwood.

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