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Training Log Archive: bendover

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  cycling40 25:41:19 358.82(4:18) 577.47(2:40) 1931
  trail running12 10:11:28 74.87(8:10) 120.49(5:04) 791
  walking1 3:00:00 7.5(24:00) 12.07(14:55)
  Total50 38:52:47 441.19(5:17) 710.03(3:17) 2722
  [1-5]49 35:38:16
averages - sleep:6.8

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Saturday Dec 31, 2011 #

2 PM

cycling 1:10:00 [3] 16.7 mi (4:11 / mi)
shoes: Fuji Track Bike

belsize park to home via regents park, hyde park, kensington, hammersmith and richmond park.
3 PM

trail running 28:30 intensity: (5 @0) + (19 @1) + (5:43 @2) + (9:03 @3) + (11:39 @4) + (1:41 @5) 3.71 mi (7:42 / mi) +1m 7:41 / mi
ahr:147 max:170 shoes: Asics DS Trainer 16

fartlek in bushy. felt okay.

Friday Dec 30, 2011 #

Note
(rest day)

Thursday Dec 29, 2011 #

10 AM

cycling 18:31 [2] 4.94 mi (3:45 / mi) +2m 3:45 / mi
shoes: Fuji Track Bike

took my track bike to evans for a service. picking it up tomorrow.
12 PM

trail running 44:43 intensity: (14 @0) + (8:03 @1) + (22:45 @2) + (13:41 @3) 5.13 mi (8:43 / mi) +12m 8:39 / mi
ahr:125 max:144 shoes: Asics Trabuco

easy canter out into bushy with sunny for the first 30 mins, then another 2 miles on my tod. wore new compression socks, they are ace!

decided to run in trail shoes that i've not worn for a while just to mix it up a bit.

did a couple of pathetic efforts at the plank when i got back. S+C is going to be interesting in the new year! bring it on!

Wednesday Dec 28, 2011 #

10 AM

trail running 1:20:24 [2] 7.68 mi (10:28 / mi) +406m 9:00 / mi
shoes: Asics GT2150 16

fun stop/start easy running with Shrewsbury Athletics Club and Mr and Mrs Baker. very sociable, a top bunch of people to go running with. lots of chat and some classy runners hiding in amongst the pack. did the shorter cut off with MrsB, felt really quite good in the legs and could happily have carried on but decided to err on the side of caution. no problems with heel.

Tuesday Dec 27, 2011 #

11 AM

cycling 3:09:31 [2] 27.63 mi (6:52 / mi) +764m 6:19 / mi
shoes: Dad's Kona MTB

good mission from bishops castle out to the bridges inn, over the mynd to church stretton then back over for a pint before returning to BC.

only incident worth mentioning was a huge stack over the handlebars coming back down off the hill!

cycling 30:00 [2] 6.0 mi (5:00 / mi)
shoes: Dad's Kona MTB

some bits where i forgot to restart the garmin!

Monday Dec 26, 2011 #

Event: Devils Chair Dash
 

Note
(rest day)

rest day, went to watch the mighty huddersfield town beat the incredible chesterfield 1-0.

Sunday Dec 25, 2011 #

Note

cycled for 65 mins yesterday and went out for an easy 5 mile run on fields and trails today. bursitis has eased considerably, zero pain, but is still there on the back of my heel. its just to the left hand side.

this seems to be pretty much by the book, in that its not just going to disappear. have been doing calf dips and will ice this evening. no running or cycling tomorrow as i'm heading up north with dad to watch huddersfield play, but will be back on the mountain bike on the 27th. just got to take this easy and play it by ear, and hopefully stay aerobically fit by cycling.

new years resolution is to trim the fat, £40 for a years gym membership at work, its pretty basic but has everything i need to do decent strength and conditioning training.

oh - merry christmas!

2 PM

trail running 44:30 [2] 4.8 mi (9:16 / mi) +129m 8:33 / mi
shoes: Asics GT2150 16

easy 5 miler out from my parents house, across flat muddy fields and back through what i guess must have been a private woodland, seeing as i disturbed about fifty thousand pheasants on the way through. a bit niggly as i haven't run for a while.

Saturday Dec 24, 2011 #

2 PM

cycling 1:05:57 [3] 12.3 mi (5:22 / mi) +451m 4:49 / mi
ahr:148 max:148 shoes: Dad's Kona MTB

thrash out from parents house up the kerry ridgeway and back on dad's tank of a MTB.

Friday Dec 23, 2011 #

10 AM

cycling 1:10:51 intensity: (27 @0) + (18:19 @1) + (45:21 @2) + (6:44 @3) 20.31 mi (3:29 / mi) +17m 3:29 / mi
ahr:113 max:145 shoes: Fuji Track Bike

C • Long O on the Long Mynd over Christmas 2

Thursday Dec 22, 2011 #

9 AM

cycling 26:56 [2] 7.21 mi (3:44 / mi) +26m 3:42 / mi
shoes: Fuji Track Bike

5 PM

cycling 34:44 [2] 8.54 mi (4:04 / mi) +2m 4:04 / mi
shoes: Fuji Track Bike

Wednesday Dec 21, 2011 #

Note

Junkyard CX!! SICK!!

Bilenky Junkyard Cross 2011 from In The Crosshairs on Vimeo.

8 AM

cycling 25:03 [2] 6.61 mi (3:47 / mi) +26m 3:45 / mi
shoes: Fuji Track Bike

7 PM

cycling 25:07 [2] 7.14 mi (3:31 / mi) +4m 3:31 / mi
shoes: Fuji Track Bike

Tuesday Dec 20, 2011 #

Note

bursitis has eased considerably. soreness almost completely gone, but the physical object is still there. cycling doesn't seem to affect it, so might try to up my cycling mileage for the rest of this week, do lots of calf dips, and then see if it gets affected by running over the weekend.
C • Too much shoe? 1
9 AM

cycling 1:03:15 [2] 15.48 mi (4:05 / mi) +35m 4:03 / mi
shoes: Fuji Track Bike

Monday Dec 19, 2011 #

9 AM

cycling 26:53 [2] 7.03 mi (3:49 / mi) +25m 3:47 / mi
shoes: Fuji Track Bike

6 PM

cycling 26:35 [2] 6.94 mi (3:50 / mi) +2m 3:50 / mi
shoes: Fuji Track Bike

Sunday Dec 18, 2011 #

9 AM

trail running 39:55 intensity: (12 @0) + (47 @1) + (17:00 @2) + (21:41 @3) + (15 @4) 5.0 mi (7:59 / mi) +13m 7:55 / mi
ahr:134 max:150 shoes: Asics GT2150 16

yeah i was just hungover yesterday. didn't take any risks though so just did a 5 miler before breakfast, kept the pace relatively honest though.

i am slightly concerned about a blister/pressure point on my left heel. its quite sore and enflamed. think its from my new boots.
11 PM

Note

Heel has got worse during the day; did some research and it's fucking not a blister. It's this:

----------------------------------------
Insertional Achilles tendinopathy is otherwise termed 'Haglund’s deformity' or 'Pump bump'. Typically, there is a hard (bony) lump at the back of the heel, which causes discomfort with shoes. The skin over the bump becomes red and tender, and may even blister and break down. The condition is caused by a bony prominence on the heel-bone (calcaneum), and this in itself can cause further problems by 'impinging' on the Achilles tendon, leading to marked swelling ('retro-calcaneal bursitis') and degeneration of the tendon itself. Often the symptoms settle with simple measures, such as shoe modification, rest or specialised padded appliances. Sometimes a podiatrist can help with a custom-made insole, and occasionally an injection is indicated for retro-calcaneal bursitis (although not into the tendon itself). If these measures fail, surgery is required, and involves removal of the retro-calcaneal bursa and prominent bone, along with any degenerate tendon tissue. This is called a Haglund’s excision operation, and in some cases can be done endoscopically (keyhole surgery). The success rate of surgery is 85 – 90%.
---------------------------------------

Anyone had this before?
C • See an expert 7

Saturday Dec 17, 2011 #

Note
(rest day)

feeling crappy and hungover after work christmas party, so no running today. got a feeling i might get ill, will be a little angry with myself if this happens. have burnt the candle at both ends this week. i should know better to be honest.
12 PM

walking 3:00:00 [0] 7.5 mi (24:00 / mi)
shoes: Asics GT2150 16

hatton cross to west drayton - london loop walk.

i've done 125 miles of the loop now and have around another 25 to go until i've completed the full circuit. i've shot around 75 rolls of film so far. plan is to finish the full circuit, then plan some new routes revisiting areas that were more fruitful for imagery.

Friday Dec 16, 2011 #

Note
(rest day)

Thursday Dec 15, 2011 #

8 AM

cycling 31:43 [2] 7.26 mi (4:22 / mi) +29m 4:19 / mi
shoes: Fuji Track Bike

5 PM

cycling 27:49 [2] 6.96 mi (4:00 / mi) +4m 3:59 / mi
shoes: Fuji Track Bike

trail running intervals 57:25 intensity: (3:09 @0) + (2:50 @1) + (18:21 @2) + (8:02 @3) + (6:22 @4) + (18:41 @5) 7.25 mi (7:55 / mi) +2m 7:55 / mi
ahr:146 max:175 shoes: Asics DS Trainer 16

never done mile intervals before, so this was a bit of a learning process, trying to find a good pace to run them at. the wheels were starting to fall off midway through the 3rd rep, and the last 4 minutes of the final (4th) rep i was just holding on.

4 x 1mile, 2.5min rec.

5.47
5.48
5.41
5.50

i was thinking that i should be doing about 6mins per rep, so it was a pleasant surprise to see my times on getting back in. sore but satisfied now. i had been dreading this session all day.
C • just 2

Wednesday Dec 14, 2011 #

8 AM

cycling 31:16 [2] 7.31 mi (4:17 / mi) +27m 4:14 / mi
shoes: Fuji Track Bike

5 PM

cycling 48:16 [3] 11.37 mi (4:15 / mi) +44m 4:12 / mi
shoes: Fuji Track Bike

Tuesday Dec 13, 2011 #

Note

ideas for making the commute less boring

C • Oh for weather like that again... 1
8 AM

cycling 31:13 [2] 7.2 mi (4:20 / mi) +27m 4:17 / mi
shoes: Fuji Track Bike

6 PM

cycling 31:13 [2] 6.98 mi (4:28 / mi) +4m 4:28 / mi
shoes: Fuji Track Bike

trail running 32:12 [2] 4.09 mi (7:52 / mi) +10m 7:48 / mi
shoes: Asics GT2150 16

Monday Dec 12, 2011 #

8 AM

cycling 29:41 [2] 7.28 mi (4:05 / mi) +25m 4:02 / mi
shoes: Fuji Track Bike

5 PM

cycling 27:27 [2] 5.74 mi (4:47 / mi) +3m 4:47 / mi
shoes: Fuji Track Bike

9 PM

Note

Crappest cycle home from work ever. Puncture after 2 miles. No spare tube cos I've had 3 punctures in last 2 weeks. Rain started coming down gently on 1.5 mile walk to halfords. Ratchet snapped as I was taking off back wheel (£15 replacement in halfords, arse!) £39 on new gatorskin tyre and two tubes. By the time I had the wheel all sorted, it was blowing a proper gale and I got fucking soaked by the time I was home, two hours after leaving work.
C • armadillo 13

Sunday Dec 11, 2011 #

2 PM

trail running 1:26:25 intensity: (11 @0) + (23 @1) + (18:07 @2) + (22:54 @3) + (35:40 @4) + (9:10 @5) 11.69 mi (7:24 / mi) +113m 7:11 / mi
ahr:149 max:170 shoes: Asics GT2150 16

very happy with todays run. had a load of work to do this morning, got it out of the way, watched the european xc, then headed out to richmond park.

the plan was to cruise out to the park, run one hard lap, and then jog home. session went well, i wound up the tempo throughout and felt strong at the end; niggles only made themselves known once i slowed down and jogged back to teddington.

i've been feeling a lack of confidence in my running (especially in reference to the marathon) over the last few weeks, but today felt like a real step in the right direction. okay, i'm still not logging the big mileage runs that are going to be crucial, but today i felt like i ran strongly and comfortably for a sustained period of time for the first time in a while, and importantly felt like it wasn't a chore.

lap of richmond park was 49.33, with 17secs wasted in the far corner when i took the wrong path from roehampton gate, so 49.16. The record on lapchallenge ( http://www.lapchallenge.co.uk/SingleLap.aspx ) is 45.56 - i reckon i could get pretty close to that, as I wasn't pushing anywhere near full pace for the first 2-3 miles.
5 PM

cycling 13:42 [1] 3.54 mi (3:52 / mi) +6m 3:51 / mi
shoes: Fuji Track Bike

home > richmond

cycling 34:21 [1] 6.98 mi (4:55 / mi) +38m 4:50 / mi
shoes: Fuji Track Bike

canonbury > turnpike lane > stoke newington > canonbury
C • oooh, a little circuit of m... 2
11 PM

cycling 15:30 [1] 3.59 mi (4:19 / mi) +3m 4:18 / mi
shoes: Fuji Track Bike

richmond > home

Saturday Dec 10, 2011 #

1 PM

trail running intervals 52:30 intensity: (2:26 @0) + (32 @1) + (24:34 @2) + (7:05 @3) + (6:54 @4) + (10:59 @5) 6.83 mi (7:41 / mi) +13m 7:38 / mi
ahr:142 max:174 shoes: Asics DS Trainer 16

got a bit pissed last night, so ditched the parkrun but made up for it with a good intervals session in the afternoon. bushy park from home, 5x1km with 2min rec.

3.40
3.35
3.38
3.37
3.39

got a bit too eager on the last interval and spunked my load too soon, last 200m was a real struggle. legs felt pretty good though.
C • times 2

Friday Dec 9, 2011 #

8 AM

cycling 28:42 [2] 7.19 mi (4:00 / mi) +25m 3:57 / mi
shoes: Fuji Track Bike

iw
5 PM

cycling 30:09 [2] 7.13 mi (4:14 / mi) +3m 4:13 / mi
shoes: Fuji Track Bike

hfw, so much bloody traffic this evening!

Thursday Dec 8, 2011 #

Note
slept:7.0

8 AM

cycling 29:15 [2] 7.32 mi (4:00 / mi) +27m 3:57 / mi
shoes: Fuji Track Bike

iw
5 PM

cycling 31:21 [2] 7.35 mi (4:16 / mi) +3m 4:16 / mi
shoes: Fuji Track Bike

hfw - this sucked, wind was really strong into my face the whole way home, and constantly felt like i was going to get blown under a bus. glad to get home.

trail running 50:48 intensity: (7:27 @0) + (1:00 @1) + (1:18 @2) + (26:43 @3) + (14:20 @4) 6.65 mi (7:38 / mi) +26m 7:33 / mi
ahr:146 max:156 shoes: Asics GT2150 16

brisk/steady run out from home, was feeling pretty shafted after 30 minutes, low on energy and tired in the legs. pushed on through though and tried to run at a fairly high tempo. got properly soaked in the last 5 minutes, weather absolutely foul.

on the plus side, new alpkit headtorch (as recommended by brooner) was good.

Wednesday Dec 7, 2011 #

8 AM

cycling 28:38 [2] 7.38 mi (3:53 / mi) +27m 3:50 / mi
shoes: Fuji Track Bike

iw
10 AM

Note
slept:8.0

8 hours sleep. BLISS.

also - cycled to work in new overshoes today (OJ take note).

perfectly warm toes! very pleased.
2 PM

cycling 28:00 [2] 7.3 mi (3:50 / mi) +3m 3:50 / mi
shoes: Fuji Track Bike

hfw
3 PM

trail running 36:01 intensity: (6 @0) + (26 @1) + (3:45 @2) + (6:27 @3) + (21:18 @4) + (3:59 @5) 4.94 mi (7:17 / mi) +13m 7:14 / mi
ahr:153 max:170 shoes: Asics DS Trainer 16

fartlek, bushy, good stuff, ankle okay on flat ground.

Tuesday Dec 6, 2011 #

12 AM

Note

got in at 9pm, had just walked in the door and got an email from client needing me to do more work. 'more sleep' plan ruined. :-(
C • clients 1
8 AM

Note
slept:6.0

ice on car windows this morning. took a good 10 mins to warm up on the bike!

cycling 27:27 [2] 7.52 mi (3:39 / mi) +27m 3:37 / mi
shoes: Fuji Track Bike

8 PM

cycling 28:02 [2] 7.34 mi (3:49 / mi) +3m 3:49 / mi
shoes: Fuji Track Bike

Monday Dec 5, 2011 #

Note
slept:6.0

tonight i am going to get a proper nights sleep. aiming for bed by 10pm.
9 AM

cycling 26:26 [2] 7.11 mi (3:43 / mi) +27m 3:40 / mi
shoes: Fuji Track Bike

iw
5 PM

cycling 1:00:36 [2] 15.15 mi (4:00 / mi) +43m 3:58 / mi
shoes: Fuji Track Bike

work to putney, putney to home. was using new alpkit head torch for the first time, superb.

Sunday Dec 4, 2011 #

Note
slept:6.0

http://www.economist.com/node/21533348

This is a really compelling obituary for an inspirational man.
7 AM

cycling 54:55 [2] 16.09 mi (3:25 / mi) +72m 3:22 / mi
shoes: Fuji Track Bike

home-ealing-st pancras
12 PM

cycling 12:05 [2] 2.58 mi (4:41 / mi) +41m 4:28 / mi
shoes: Fuji Track Bike

sheffield station - the johnsons house.

got effing soaked! luckily Oli made posh cheese on toast.
7 PM

cycling 15:00 [2] 4.0 mi (3:45 / mi)
shoes: Fuji Track Bike

the johnson's house back to the station. i would have stayed dry, however whenever i try to cycle from hillsborough direction back to the station (twice now) in the dark i get lost, and in the approx 5 minutes extra that i spent faffing around the ring road, it started chucking it down and i got fucking soaked, again.
11 PM

cycling 12:59 [2] 2.74 mi (4:44 / mi) +6m 4:42 / mi
shoes: Fuji Track Bike

mad dash across town from st pancras to waterloo, to catch a fast train to richmond.

cycling 14:04 [2] 3.6 mi (3:54 / mi) +3m 3:54 / mi
shoes: Fuji Track Bike

richmond - home.

Saturday Dec 3, 2011 #

Note
slept:7.5

11 AM

trail running 58:05 intensity: (14 @0) + (5:11 @1) + (20:18 @2) + (28:20 @3) + (3:17 @4) + (45 @5) 7.1 mi (8:11 / mi) +53m 8:00 / mi
ahr:135 max:169 shoes: Asics GT2150 16

crap start to the day when i overslept and missed train up to sheffield, got worse when i tweaked my ankle AGAIN out running, this time stupidly cutting across tussocks in richmond park when i saw that there were some x-c races going on. felt like a right knob when i had to start limping right next to all the running clubs.

too far and cold to walk home and i was only wearing a t-shirt so i ran back, ankle felt okay but i know its going to be shit again tomorrow. frustrating.
C • luck 1

Friday Dec 2, 2011 #

Note
slept:6.5 (sick)

C • Sleep 3
8 AM

cycling 28:09 [2] 6.94 mi (4:03 / mi) +26m 4:01 / mi
shoes: Canondale Trail SL1 MTB

5 PM

cycling 28:37 [2] 6.95 mi (4:07 / mi) +3m 4:07 / mi
ahr:69 max:77 shoes: Canondale Trail SL1 MTB

Thursday Dec 1, 2011 #

Note
slept:7.0 (sick)

still felt a bit off colour today. just cycled IW and HFW, no running.
8 AM

cycling 28:19 [2] 6.91 mi (4:06 / mi) +26m 4:03 / mi
shoes: Canondale Trail SL1 MTB

8 PM

cycling 33:01 [2] 7.19 mi (4:35 / mi) +2m 4:35 / mi
shoes: Canondale Trail SL1 MTB

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