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Training Log Archive: Shminty

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	49	33:12:08	242.72	(8:12)	390.61	(5:06)	1580
Orienteering	3	3:45:37	19.66	(11:29)	31.64	(7:08)
Cycling	1	1:05:00	15.53	(4:11)	25.0	(2:36)
Drills	1	5:00
Total	51	38:07:45	277.91		447.26		1580

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Sunday Sep 30, 2012 #

10 AM

Running 1:47:52 [5] 27.72 km (3:53 / km) +680m 3:28 / km
shoes: X-Talon 190

Sandstone Trail
A Race

New record! Got the pacing right today. Took the hills steady and ran hard on the flat/downhills which seemed to work. Wasn't too muddy even with all the rain we've had recently. Most of the marshals were Deesiders so plenty of support along the way.

12 PM

Running 9:46 [2] 1.57 km (6:13 / km)
shoes: X-Talon 190

Cool down with Tom. Great work from him and Duncan meant we brought the team prize back to Deeside.

Saturday Sep 29, 2012 #

7 AM

Running 30:39 [2] 6.16 km (4:59 / km)
shoes: Salomon CrossMax

11 AM

Running 1:02:54 [2] 13.04 km (4:49 / km)
shoes: Salomon CrossMax

Friday Sep 28, 2012 #

6 AM

Running 30:40 [2] 5.74 km (5:21 / km)
shoes: Brooks

6 PM

Running 1:09:43 [2] 13.34 km (5:14 / km)
shoes: Brooks

Cruising round Horsforth, Headingley and Burley.

Thursday Sep 27, 2012 #

6 AM

Running 30:15 [2] 5.61 km (5:24 / km)
shoes: Brooks

6 PM

Running 20:18 [2] 3.27 km (6:12 / km)
shoes: Salomon CrossMax

Running 14:36 [4] 2.64 km (5:32 / km)
shoes: Salomon CrossMax

Hill reps in woods till it got too dark (x3)

Running 4:56 [2] 0.82 km (5:59 / km)
shoes: Salomon CrossMax

Moving hills

Running 11:31 [4] 1.87 km (6:10 / km)
shoes: Salomon CrossMax

Hill in open area (x2)

Running 15:35 [2] 3.09 km (5:03 / km)
shoes: Salomon CrossMax

Wednesday Sep 26, 2012 #

6 AM

Running 45:11 [2] 8.91 km (5:04 / km)
shoes: Salomon CrossMax

6 PM

Running 1:09:07 [3] 12.43 km (5:34 / km)
shoes: Salomon CrossMax

Jack getting us lost in his back yard...

Tuesday Sep 25, 2012 #

Note
(rest day)

Went to Birmingham for some training (non physical unfortunately). Good opportunity for a day off.

Monday Sep 24, 2012 #

6 AM

Running 30:03 [2] 5.71 km (5:16 / km)
shoes: Brooks

7 PM

Running 30:13 [2] 5.91 km (5:07 / km)
shoes: Brooks

Sunday Sep 23, 2012 #

8 AM

Running 40:29 [2] 7.34 km (5:31 / km)
shoes: Salomon CrossMax

12 PM

Running 1:34 [2] 0.34 km (4:36 / km)
shoes: Oroc 280 No.2

Orienteering 1:15:37 [2] 9.96 km (7:36 / km)
shoes: Oroc 280 No.2

Linley Moor

Only heard this was happening on the morning and was warned about it but decided to go as it was only 2 miles down the road. Took it very steady to protect the ankle although did quite a bit of faffing about as well.

1 PM

Running 4:55 [2] 0.88 km (5:35 / km)
shoes: Oroc 280 No.2

Saturday Sep 22, 2012 #

11 AM

Running 1:32:36 [5] 19.97 km (4:38 / km) +900m 3:47 / km
shoes: X-Talon 190

Whernside Fell Race

Missed the start, mostly due to setting out off too late. So set off from where I could park the car about 5 mins late. After 2k passed the back markers who were already walking before the first hill and gradually overtook a lot of people up to the first summit, was taking it steady to make sure I didn't burn out for the second half. Wasn't that quick on the first decent as was worrying about my ankles but hit the bottom and caught Jack who was suffering from 2hours of cycling, not much sleep and setting off too fast. On the second (and final) climb could see who I thought were the leaders up ahead and reckoned they were still 3 mins ahead. Again was hesitant coming down off the top but sped up once we hit a more gradually descending path.

Ended up finishing about 20 secs off the winner. Probably did just under 90 for the course (as I ran from the car), which is about 3mins off Speaky's record. Not too bad!

6 PM

Running 30:07 [2] 5.62 km (5:22 / km)
shoes: Brooks

Unsurprisingly felt knackered.

Friday Sep 21, 2012 #

6 AM

Running 40:06 [2] 7.75 km (5:10 / km)
shoes: Brooks

6 PM

Running 1:00:28 [2] 11.52 km (5:15 / km)
shoes: Salomon CrossMax

With Ali across the fields and along the river east. Back through the wood.

Thursday Sep 20, 2012 #

6 AM

Running 40:13 [2] 7.75 km (5:11 / km)
shoes: Brooks

7 PM

Running 10:00 [2] 1.7 km (5:53 / km)
shoes: X-Talon 190

Running 25:00 [5] 5.89 km (4:15 / km)
shoes: X-Talon 190

With Jack on the hill opposite at dusk.

6 x uphill plus run off the top (2 mins)
5 x flatish reps (1 mins)

Should have been more uphill reps but was too rough to do 'safely' in the dark.

Running 15:00 [2] 2.55 km (5:53 / km)
shoes: X-Talon 190

Wednesday Sep 19, 2012 #

7 AM

Running 31:22 [2] 6.75 km (4:39 / km)
shoes: Brooks

Similar to yesterday morning.

Got back to Leeds too late to go training.

Tuesday Sep 18, 2012 #

7 AM

Running 30:17 [2] 5.66 km (5:21 / km)
shoes: Brooks

North from the hotel and round a park.

5 PM

Running 1:02:29 [2] 12.51 km (5:00 / km)
shoes: Brooks

Meant to do something harder today but stomach was not playing game, unusual mixture of food probably to blame. Anyway went over that famous suspension bridge and round some woods on the other side.

Monday Sep 17, 2012 #

Note
(rest day)

Not a lot of time today with going to York and then Bristol so good opportunity to take a rest day. Saying that I cycling to Weeton Station and back (30mins each way) and probably did another 1-2 hours casual cycling in York.

Sunday Sep 16, 2012 #

Event: AINSDALE DUNES NWOL EVENT

10 AM

Running 5:55 [2] 1.34 km (4:25 / km)
shoes: Oroc 280 No.2

Orienteering 1:18:00 [3] 11.0 km (7:05 / km)
shoes: Oroc 280 No.2

Ainsdale Dunes

Forest = good. South Dunes = ok. North Dunes = lots of undergrowth.

12 PM

Running 15:00 [2] 1.5 km (10:00 / km)
shoes: Oroc 280 No.2

5 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks

Saturday Sep 15, 2012 #

8 AM

Running 30:02 [2] 6.1 km (4:55 / km)
shoes: Salomon CrossMax

12 PM

Running 15:03 [2] 3.1 km (4:51 / km)
shoes: Brooks

Running 47:02 [4] 12.02 km (3:55 / km)
shoes: Brooks

Running 15:07 [2] 2.98 km (5:04 / km)
shoes: Brooks

Friday Sep 14, 2012 #

6 AM

Running 30:02 [2] 5.69 km (5:17 / km)
shoes: Brooks

6 PM

Running 57:40 [2] 10.85 km (5:19 / km)
shoes: Salomon CrossMax

Thursday Sep 13, 2012 #

6 AM

Running 30:04 [2] 5.7 km (5:16 / km)
shoes: Brooks

6 PM

Running 1:13:20 [2] 12.78 km (5:44 / km)

With Jack. Went to see Uncle Owen.

Wednesday Sep 12, 2012 #

6 AM

Running 30:09 [2] 5.55 km (5:26 / km)
shoes: Salomon CrossMax

6 PM

Running 1:10:02 [2] 13.68 km (5:07 / km)
shoes: Salomon CrossMax

Tuesday Sep 11, 2012 #

6 AM

Running 28:34 [2] 5.17 km (5:32 / km)
shoes: Salomon CrossMax

Tweaked ankle, road route back.

6 PM

Running 8:59 [2] 1.59 km (5:39 / km)
shoes: Salomon CrossMax

Drills 5:00 [1]
shoes: Salomon CrossMax

Running 31:45 [5] 7.57 km (4:12 / km)
shoes: Salomon CrossMax

Training with the Uni Cross Country guys.

6 x 770m up hill
jog back down shorter route.

2.43 for the first and same for last. Not sure about ones in between.

7 PM

Running 20:43 [2] 3.67 km (5:39 / km)
shoes: Salomon CrossMax

Monday Sep 10, 2012 #

6 AM

Running 20:28 [2] 3.69 km (5:33 / km)
shoes: Brooks

6 PM

Running 43:05 [2] 7.99 km (5:24 / km)
shoes: Salomon CrossMax

Sunday Sep 9, 2012 #

10 AM

Orienteering 1:12:00 [3] 10.68 km (6:44 / km)
shoes: Salomon CrossMax

AIRE Long o

Ankle went again. Hadn't even done half of it.

6 PM

Cycling 1:05:00 [1] 25.0 km (2:36 / km)

Saturday Sep 8, 2012 #

11 AM

Running 1:02:43 [2] 12.38 km (5:04 / km)
shoes: Salomon CrossMax

From Leathley up past the reservoirs.

6 PM

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks

Running 4:38 [5] 1.61 km (2:53 / km)
shoes: X-Talon 190

'Leeds Golden Mile'

Around the track in Becketts Park. Looked like a punter with my inov8s and t-shirt. Should have run a bit harder on the middle 2 laps. Didn't feel too bad although lungs burned a bit afterwards.

C • look like a punter 2

Running 18:00 [2] 3.0 km (6:00 / km)
shoes: Brooks

Friday Sep 7, 2012 #

6 AM

Running 30:09 [2] 5.6 km (5:23 / km)
shoes: Salomon CrossMax

6 PM

Running 1:00:41 [2] 11.81 km (5:08 / km)
shoes: Salomon CrossMax

Cycling and walking round Castleford today, shattered!

Thursday Sep 6, 2012 #

6 AM

Running 20:26 [2] 3.9 km (5:14 / km)
shoes: Brooks

6 PM

Running 1:02:00 [2] 11.38 km (5:27 / km)
shoes: Salomon CrossMax

With Alastair. Across the fields, Otley and the river.

Wednesday Sep 5, 2012 #

6 AM

Running 25:15 [2] 4.38 km (5:46 / km)
shoes: X-Talon 190

Run in Gothenburg before catching the plane home.

6 PM

Running 9:07 [2] 1.75 km (5:13 / km)
shoes: X-Talon 190

7 PM

Running 7:40 [5] 1.64 km (4:40 / km)
shoes: X-Talon 190

Ilkley Incline - 1 Mile Race

Jack persuaded me to go. Sat behind him for most of the race thinking he would implode after starting to fast. I was right (luckily!) but wasn't quite able to catch the winner.

Running 20:34 [2] 3.13 km (6:34 / km)
shoes: X-Talon 190

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