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Training Log Archive: Shminty

In the 30 days ending Nov 30, 2015:

activity

time

miles

Running

45:51:52

342.11

(8:03)

550.57

(5:00)

Cycling

4:00:00

Orienteering

2:31:06

19.82

(7:37)

31.9

(4:44)

Strength and Conditioning

2:07:00

Drills

2:07:00

Total

56:36:58

361.93

582.47

2:37

0:00

» now

Monday Nov 30, 2015 #

8 AM

Running 1:15:02 [2] 15.12 km (4:58 / km)
shoes: Brooks 3

Running 1:19:56 [2] 15.75 km (5:05 / km)
shoes: Brooks 3

Through the zoo, along the canal and around the city walls which were deserted even at 5pm.

Sunday Nov 29, 2015 #

9 AM

Drills 8:00 [1]

Running 27:00 [2] 5.48 km (4:56 / km)
shoes: Brooks 3

Drills 27:00 [1]

5 x 15s strides
5 x 15s hills, walk back

Running 22:11 [2] 4.42 km (5:01 / km)
shoes: Brooks 3

2 PM

Running 51:14 [2] 10.54 km (4:52 / km)
shoes: Brooks 3

Saturday Nov 28, 2015 #

8 AM

Running 7:48 [2] 1.56 km (5:00 / km)
shoes: Brooks 3

Running 10:49 [2] 2.22 km (4:52 / km)
shoes: Inov8 X-talon 212

Running 16:19 [5] 5.09 km (3:12 / km)
shoes: Inov8 X-talon 212

Delamere Parkrun
Aim was to start steady and ramp it up near end which I achieved but maybe took it too easy in 2/3km.
Ran with a couple of other guys for 2km then at about 3km started pushing a bit harder and then even more with just under km to go. Bit surprised to not be a bit quicker but gps measured it a bit long...

Running 33:23 [2] 6.45 km (5:11 / km)
shoes: Inov8 X-talon 212

3 PM

Running 1:01:53 [2] 12.72 km (4:52 / km)
shoes: Brooks 3

Ran from Willaston along the Wirral Way to Heswall (+a bit more)

Friday Nov 27, 2015 #

6 AM

Running 51:15 [2] 10.42 km (4:55 / km)
shoes: Brooks 3

6 PM

Running 1:10:24 [2] 14.13 km (4:59 / km)
shoes: Brooks 3

Spent 6 hours mapping and wasn't really up for it by the time I got home. Pouring with rain, cold, wind and dark.

Thursday Nov 26, 2015 #

11 AM

Cycling 1:00:00 [2]

5 PM

Strength and Conditioning 35:00 [1]

Wednesday Nov 25, 2015 #

8 AM

Running 50:03 [2] 10.44 km (4:48 / km)
shoes: Brooks 3

1 PM

Running 59:26 [2] 12.31 km (4:50 / km)
shoes: Inov8 X-talon 212

Round Delamere.

8 PM

Drills 10:00 [1]

Tuesday Nov 24, 2015 #

7 AM

Running 34:48 [2] 6.82 km (5:06 / km)
shoes: Brooks Cascadia 3

Loop of the city walls.

4 PM

Running 1:40:30 [2] 19.95 km (5:02 / km)
shoes: Brooks 3

Along the canal to Ellesmere Port. Dark and raining again!

Monday Nov 23, 2015 #

8 AM

Running 50:02 [2] 10.49 km (4:46 / km)
shoes: Brooks Cascadia 4 red

6 PM

Running 1:01:01 [2] 12.22 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Rainy dark run along the canal after mapping at Birchwood.

Sunday Nov 22, 2015 #

9 AM

Running 1:31:31 [2] 17.99 km (5:05 / km)
shoes: Brooks Cascadia 4 red

With Dave (and Rose for a bit) round Thurstaston, Caldey and along the Wirral Way.

Saturday Nov 21, 2015 #

9 AM

Running 40:00 [2] 7.51 km (5:20 / km)
shoes: Inov8 X-talon 212

Checking (and moving) controls for event at High Town Dunes.
Felt like winter has arrived.

11 AM

Running 7:38 [2] 1.39 km (5:29 / km)
shoes: Inov8 X-talon 212

Running 26:04 [4] 7.22 km (3:37 / km)
shoes: Inov8 X-talon 212

Waiting for the event to end so did some intervals round a circuit (small paths, tarmac paths and a bit of sand).
4x1.7km
5.45 3.23m/km
5.42 3.22
5.38 3.19
5.40 3.21

Felt hard. First half was sort of into the wind then got a bit of a push on the way back.

Running 6:08 [2] 1.26 km (4:52 / km)
shoes: Inov8 X-talon 212

1 PM

Running 9:52 [2] 1.82 km (5:25 / km)
shoes: Inov8 X-talon 212

Run out to start collecting controls.

Friday Nov 20, 2015 #

11 AM

Running 48:09 [2] 10.13 km (4:45 / km)
shoes: Brooks Cascadia 4 red

Thursday Nov 19, 2015 #

10 AM

Running 1:45:44 [2] 21.86 km (4:50 / km)
shoes: Brooks Cascadia 4 red

Run round Chester with Duncan.
Up to his, through zoo, canal, loop of the city walls, back along the canal to Boughton, a new (to me) back lane in Hoole and through Upton.

Wednesday Nov 18, 2015 #

7 AM

Running 1:00:14 [2] 12.09 km (4:59 / km)
shoes: Brooks Cascadia 4 red

2 PM

Running 27:28 [2] 5.63 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Drills 25:00 [1]

including
5x15s strides
5x15s hill strides - felt slow and had a headwind but seemed too be same distance as last week.

Running 23:42 [2] 4.79 km (4:57 / km)

Tuesday Nov 17, 2015 #

7 AM

Cycling 1:00:00 [3]

4 PM

Strength and Conditioning 32:00 [1]

Monday Nov 16, 2015 #

7 AM

Running 1:01:26 [2] 12.56 km (4:53 / km)
shoes: Brooks Cascadia 4 red

One last loop of Carinsgton reservoir.

3 PM

Running 34:07 [2] 6.95 km (4:55 / km)
shoes: Brooks Cascadia 4 red

Run with Zoe (well she cycled).

Sunday Nov 15, 2015 #

9 AM

Running 1:12:18 [2] 13.66 km (5:18 / km)
shoes: Brooks Cascadia 4 red

Dave joined me for run from Hopton to Matlock.

Running 2:05 [2] 0.39 km (5:21 / km)
shoes: Inov8 X-talon 212

Orienteering 17:23 [4] 4.34 km (4:00 / km)
shoes: Inov8 X-talon 212

Matlock Urban
Course 5
Dull but wasn't expecting that much having looked at previous map and only having 12 controls.

Punched control near end just behind someone, ran all the way round uncrossable fence and met them again on the other side (they had obviously crossed it). Said 'do you know you've just crossed uncrossable feature?'. Response 'yes but I made a mistake so it doesn't count'. Not heard that one before!

C • Mistake 2

Running 5:22 [2] 0.93 km (5:46 / km)
shoes: Inov8 X-talon 212

4 PM

Running 30:27 [2] 5.91 km (5:09 / km)
shoes: Brooks Cascadia 4 red

Down the east side of the reservoir.

Saturday Nov 14, 2015 #

7 AM

Running 1:28:00 [2] 18.0 km (4:53 / km)
shoes: Brooks Cascadia 4 red

Staying in Hopton near to Carsington Resevoir. Up and along the High Peak Trail towards Buxton and back.

5 PM

Running 30:00 [2] 6.01 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Friday Nov 13, 2015 #

9 AM

Running 1:00:48 [2] 12.27 km (4:57 / km)
shoes: Brooks Cascadia 4 red

4 PM

Running 1:04:31 [2] 12.89 km (5:00 / km)
shoes: Brooks Cascadia 4 red

Loop of Carsington Resevoir

Thursday Nov 12, 2015 #

1 PM

Cycling 1:00:00 [2]

Strength and Conditioning 30:00 [1]

Wednesday Nov 11, 2015 #

Note

Fair bit of running in last 7 days. Easy day tomorrow.

8 AM

Running 3:59 [2] 0.76 km (5:14 / km)
shoes: Brooks Cascadia 4 red

to the station

10 AM

Running 1:37:52 [2] 18.42 km (5:19 / km)
shoes: Brooks Cascadia 4 red

Off the train at Hall Road and down the road to Hightown Dunes to do my pre-event controller duties for event in a couple of weeks. Then up the Sefton coast through Formby and Ainsdale Dunes. Hit the beach for a bit around Formby which was a bit eerie with the beach disapearing into the misty rain. Intention had been too carry on through Birkdale Dunes but felt like I'd done enough by Ainsdale. Good thing about this coast run is regular stations to hop back on the train!

C • Double 2

1 PM

Running 4:22 [2] 0.81 km (5:23 / km)
shoes: Brooks Cascadia 4 red

Tuesday Nov 10, 2015 #

8 AM

Running 1:00:26 [2] 12.11 km (4:59 / km)
shoes: Brooks Cascadia 4 red

Bit windy on the return home.

3 PM

Drills 10:00 [1]

Running 35:28 [2] 7.15 km (4:58 / km)
shoes: Brooks Cascadia 4 red

Drills 25:00 [1]

with strides
then 5 x 15s hill sprints. Walk back recovery.

Running 26:51 [2] 5.36 km (5:01 / km)
shoes: Brooks Cascadia 4 red

Monday Nov 9, 2015 #

8 AM

Running 1:00:24 [2] 12.11 km (4:59 / km)
shoes: Brooks Cascadia 4 red

Standard along the canal.

3 PM

Drills 7:00 [1]

Running 1:12:16 [2] 14.6 km (4:57 / km)
shoes: Brooks Cascadia 4 red

Sunday Nov 8, 2015 #

9 AM

Running 1:50:14 [2] 20.88 km (5:17 / km)
shoes: Brooks Cascadia 3

With Dave and Alice round Cannock.

Saturday Nov 7, 2015 #

2 PM

Running 15:33 [2] 3.13 km (4:58 / km)
shoes: Brooks 3

Drills 10:00 [1]

Running 19:30 [4] 4.8 km (4:04 / km)
shoes: Brooks 3

Intervals on the track in Crewe at Lactate Turn Point as part of the physiological testing.

1200x4
Blood taken after each rep so 15s-1.30 off depending on faff.

3.56
3.58
3.59
3.49

Running 20:10 [2] 4.17 km (4:50 / km)
shoes: Brooks 3

Running 1:34 [5] 0.6 km (2:37 / km)
shoes: Brooks 3

One flat out 600m to record lactate. It came out low which bascially means I can't turn legs fast enough to max out. No surprise there considering time of year + not being a middle distance runner.

Running 4:00 [2] 0.58 km (6:54 / km)
shoes: Brooks 3

Running 11:55 [2] 2.42 km (4:55 / km)
shoes: Brooks 3

Friday Nov 6, 2015 #

10 AM

Running 13:05 [2] 2.73 km (4:48 / km)
shoes: Brooks 3

Orienteering 28:47 [2] 5.6 km (5:08 / km)
shoes: Brooks 3

Crewe
Map flip with Dave.
2 controls on map and the next one missing. Opposite way round on Dave's map.
So Dave navigates to control, I worked out where control is and ran to next control with map whilst planning next leg ahead. Then gave map Dave and ran map memory to next control before Dave took over.
Hopefully that makes sense...

Running 24:17 [2] 5.4 km (4:30 / km)
shoes: Brooks 3

Followed Dave round line course.

Running 12:17 [2] 2.56 km (4:48 / km)
shoes: Brooks 3

5 PM

Orienteering 30:18 [2] 6.16 km (4:55 / km)
shoes: Brooks 3

Thursday Nov 5, 2015 #

8 AM

Running 1:00:48 [2] 12.47 km (4:53 / km)
shoes: Brooks Cascadia 3

3 PM

Drills 5:00 [1]

4 PM

Running 1:11:59 [2] 14.24 km (5:03 / km)
shoes: Brooks Cascadia 3

Delamere on my way to Crewe for squad weekend. Getting dark by end.

Wednesday Nov 4, 2015 #

2 PM

Cycling 1:00:00 [2]

Standard greenway and river route.

Strength and Conditioning 30:00 [1]

Tuesday Nov 3, 2015 #

7 AM

Running 1:15:44 [2] 13.85 km (5:28 / km)
shoes: Brooks Cascadia 3

Chevin run from Leathley with Jack. First time up the direct path up from Otley to the top and woah was it steep (and long).

C • Otley Chevin 3

Running 1:00:15 [2] 11.98 km (5:02 / km)
shoes: Brooks Cascadia 3

From Leathley up to Lindley Wood.
+ strides

Monday Nov 2, 2015 #

10 AM

Running 2:04:24 [2] 20.75 km (6:00 / km)
shoes: Brooks Cascadia 3

Up in the Dales with Jack. Drove out of the mist into the blue skies and sunshine when we hit the Dales. From Kettlewell up onto Old Cote Moor Top then down to Buckden and up the other side of Wharfedale to Buckden Pike and back along the ridge to Kettlewell.

Sunday Nov 1, 2015 #

Event: Red Bull Robin Hood

11 AM

Running 5:51 [2] 1.3 km (4:30 / km)
shoes: Inov8 X-talon 212

Orienteering 1:14:38 [4] 15.8 km (4:43 / km)
shoes: Inov8 X-talon 212

Red Bull Robin Hood
Good fun but failed 2 of the challenges which cost me the win but that's the game! Was miles off completing the balance beam and just missed on the onion catapult. But surprised myself by completing the rope climb!

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