Training Log Archive: RHFIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Saturday Apr 29, 2017 #
Running warm up/down 14:57 [2] 2.51 km (5:57 / km)
shoes: Brooks Ghost 9
Running 29:26 [2] 4.99 km (5:54 / km)
shoes: Brooks Ghost 9
Socialable run out as a big group. Then back to Neil's for cake and chat. A fun morning.
New summer course with the hill done anticlockwise. Was a bit easier but quite narrow in a few places and the fast runners had to cross over on the finishing straight.
Running warm up/down 14:09 [2] 2.75 km (5:09 / km)
shoes: Brooks Ghost 9
Running 29:25 [3] 6.01 km (4:54 / km)
shoes: Ravenna 6 2017
Thursday Apr 27, 2017 #
Cycling 40:00 [1] 12.0 km (3:20 / km)
Running intervals 49:57 [4] 11.02 km (4:32 / km)
shoes: Brooks Ghost 9
Kind of fell off my bike on the way and bashed my calf. Really frustrating and wasn't feeling up for this. Slightly miserable weather too. When I got going, tried to stick with Ellie and Dan and then stay ahead of them. Tried to run strong each effort but it was a struggle! Shattered after and couldn't talk sense! Good to get it done.
Wednesday Apr 26, 2017 #
Running 28:36 [2] 5.14 km (5:34 / km)
shoes: Brooks Ghost 9
Tuesday Apr 25, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running warm up/down 21:41 [2] 3.67 km (5:54 / km)
shoes: Brooks Ghost 9
Running intervals 16:39 [5] 3.45 km (4:50 / km)
shoes: Brooks Racer ST5
Proper speed session! Worked hard on the first one then raced with James on the others. Not used to it but a good session. Happy with that and I actually felt quick. Top of legs and hip flexors tired after. Maybe need spikes for these sessions?
Running warm up/down 33:36 [2] 5.05 km (6:39 / km)
shoes: Brooks Ghost 9
Monday Apr 24, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Running 51:09 [3] 10.41 km (4:55 / km)
shoes: Brooks 14
Was going to go out for 3-4 by myself as a legs stretcher but saw Tommy in the bike sheds. He wanted Toothill so ended up going a bit further. Good to have company
Sunday Apr 23, 2017 #
Running long 1:41:49 [3] 20.04 km (5:05 / km)
shoes: Brooks Ghost 9
Couple of the sports centre and even more exploring of Lordswood (fairly standard Sunday!) Tried to get in some extra hills to get at least a bit more leg strength before the British Champs. Did a rapid descent of the bike track near the motorway, such fun. Last few miles quick back home to spectate the Southampton half.
Yoga/Stretching/S&C 30:00 [1]
Saturday Apr 22, 2017 #
Running warm up/down 11:21 [2] 2.06 km (5:31 / km)
shoes: Brooks Ghost 9
Running 21:10 [3] 4.94 km (4:17 / km)
shoes: Brooks Ghost 9
Off some poor sleep and legs still tired from Guernsey so no pressure. Ran the first half with Dan and had some good chat.
Running warm up/down 11:54 [2] 2.0 km (5:57 / km)
shoes: Brooks Ghost 9
Friday Apr 21, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 29:50 [2] 5.51 km (5:25 / km)
shoes: Brooks Ghost 9
Had to negotiate some inquisitive cows on the Lower Test!
Yoga/Stretching/S&C 1:00:00 [1]
Thursday Apr 20, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Wednesday Apr 19, 2017 #
Cycling 1:20:00 [1] 26.0 km (3:05 / km)
Tuesday Apr 18, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Cycling 40:00 [1] 14.0 km (2:51 / km)
Monday Apr 17, 2017 #
Cycling 25:00 [1] 7.5 km (3:20 / km)
Running warm up/down 12:29 [2] 2.02 km (6:11 / km)
shoes: Brooks Racer ST5
Running race 38:51 [5] 10.03 km (3:52 / km)
shoes: Brooks Racer ST5
Started fairly relaxed and spent about 3km chatting to a local. From halfway my calves started getting really tight and painful. Kept going at a pretty consistent pace till the end in St Sampson. Cool to do a linear 10km and the views were good again. All in all a quality running weekend.
Running warm up/down 11:03 [2] 2.03 km (5:27 / km)
shoes: Brooks Racer ST5
Sunday Apr 16, 2017 #
Running warm up/down 12:34 [2] 2.31 km (5:26 / km)
shoes: Brooks Racer ST5
Running race 5:05 [5] 1.57 km (3:14 / km)
shoes: Brooks Racer ST5
Plan was to go off quick and put the team in as much contention as possible. Really cool xcountry course on L'Ancresse common with some hills and interesting bits. The mile seemed to fly by! Overtook 1 guy at the arena run through before the finishing loop. Such a fun race, it was a blast of a race.
The team did well, everyone ran hard and we finished in 8th place. Dean did well to catch two people on the last leg. Another fun day on the island!
Running warm up/down 19:11 [2] 3.5 km (5:29 / km)
shoes: Brooks Racer ST5
Saturday Apr 15, 2017 #
Cycling 50:00 [1] 18.0 km (2:47 / km)
Running 25:25 [3] 5.02 km (5:04 / km)
shoes: Roclite 315
Pretty chilled but maybe should've taken it easier. Lovely course with coastal views and lots of WW2 bunkers and history.
Running warm up/down 7:48 [2] 1.58 km (4:56 / km)
shoes: Roclite 315
Running race 28:26 [5] 7.61 km (3:44 / km)
shoes: Roclite 315
Quite an important race on the island, 36th time it's been tunas part of the festival. X-Country so wanted to have another good run! A quick start on a grassy horse racing circuit then it started to undulate. Was trying to stick with a big group like yesterday which worked for a bit. Then most of the course was around the coastal path (bit gravelly). Not sure I was in the right shoes and they gave me a small blister :/ a group were 100m ahead and a guy was chasing but managed to hold him off!
Running warm up/down 7:24 [2] 1.4 km (5:17 / km)
shoes: Roclite 315
Yoga/Stretching/S&C 45:00 [1]
Friday Apr 14, 2017 #
Cycling 50:00 [1] 16.0 km (3:08 / km)
Yoga/Stretching/S&C 20:00 [1]
Running warm up/down 10:23 [2] 1.98 km (5:15 / km)
shoes: Brooks Racer ST5
Running race 16:43 [5] 4.98 km (3:21 / km)
shoes: Brooks Racer ST5
Goal for the race was to get near my PB from Poole parkrun in August. Though mainly to enjoy racing! Already having a quality weekend on the island with some running and exploring and good chat. Started off and found myself on the back of a group of 10 in a chasing pack. Was working hard to stick with them. Pace felt quick but okay and was slightly concerned I'd drop back later.
Course was fun around some little villages and on great roads (perfectly smooth tarmac!). Started to spread out but kept on the pace (3:20mins/km!) Knew I just had to keep working and would be near to 17. Didn't look at my watch and took a couple of people (including the leading lady) on the track to finish well clear of sub 17.
Cannot believe I have run 16:43! One of my summer goals was to go under but didn't think a time like that was possible. Got to keep enjoying racing and maybe not put so much pressure on? Looks like the training is working and paying off.
Bring on the rest of the weekend!
Running warm up/down 18:00 [2] 3.34 km (5:23 / km)
shoes: Brooks Racer ST5
Thursday Apr 13, 2017 #
Cycling 40:00 [1] 15.0 km (2:40 / km)
Running 28:29 [3] 5.5 km (5:11 / km)
shoes: Brooks Ghost 9
Wednesday Apr 12, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 1:18:35 [3] 13.3 km (5:55 / km)
shoes: Brooks Ghost 9
From Deerleap car park, up to Ashurst then down towards Beaulieu road station. Tried to go round Decoy Pond Farm but couldn't find a way. My running partner wasn't so keen on mud then wading a river! Bailed back round and up to Deerleap.
Tuesday Apr 11, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running warm up/down 14:42 [2] 2.88 km (5:06 / km)
shoes: Brooks Ghost 9
Running intervals 25:22 [5] 4.69 km (5:25 / km)
shoes: Brooks Racer ST5
Running warm up/down 19:59 [2] 3.56 km (5:37 / km)
shoes: Brooks Ghost 9
Sunday Apr 9, 2017 #
Running long 1:26:17 [3] 16.17 km (5:20 / km)
shoes: Brooks Ghost 9
Found some completely new sections of wood, really cool. A nice hill in the centre. Highlight was a quick descent if the twisty trail near the motorway, such fun. Then back via the loop of Champions and sports centre.
Left foot has a small blister on the inside and a small niggle in the knee. Hopefully nothing too major. Good start of a few weeks prep for the British Champs.
Saturday Apr 8, 2017 #
Cycling 23:07 [2] 8.31 km (2:47 / km)
Running warm up/down 7:09 [2] 1.52 km (4:42 / km)
shoes: X-Talon 212 2016
Running race 18:17 [5] 4.95 km (3:42 / km)
shoes: X-Talon 212 2016
Was fancying a quick one but hadn't fully decided how fast. Had hoped no other fast guys would turn up! Unfortunately a few did, including Tom C. Started a bit quick then settled down. Tried to keep working and the run went pretty quick. Pete Sansome dropped on one of the descents an had more of a finish. Think legs were a little tired from Fridays ride and holding back for a post parkrun ride.
Happy with the time and means it's quicker than my Southampton pb!
Running warm up/down 4:47 [2] 1.03 km (4:39 / km)
shoes: X-Talon 212 2016
Cycling long 1:57:43 [3] 41.54 km (2:50 / km)
Up to Otterbourne, down through Colden Common to Fair Oak, Wyvern and West end. Back up to Fair Oak and through Eastleigh to Karen's then back home.
Paced was good post parkrun and not too quick. Struggled on a few of the hills and towards the end. Hot and hadn't eaten or drunk very much.
Friday Apr 7, 2017 #
Cycling 2:00:23 [2] 45.2 km (2:40 / km)
Great sunny day and nice to get out exploring. Made a couple of mistakes after trying to memorise the route! Had a very chilled break after 40mins then a pub stop later.
Thursday Apr 6, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Yoga/Stretching/S&C 20:00 [1]
Yoga/Stretching/S&C 20:00 [1]
Wednesday Apr 5, 2017 #
Running 42:04 [3] 8.64 km (4:52 / km)
shoes: X-Talon 212 2016
So nice to get out to play before work. Could've kept going and happily not gone to work :)
Tuesday Apr 4, 2017 #
Cycling 40:00 [1] 12.0 km (3:20 / km)
Running warm up/down 12:05 [2] 2.26 km (5:21 / km)
shoes: Brooks Ghost 9
Running intervals 23:26 [5] 5.2 km (4:30 / km)
shoes: Brooks Ghost 9
Legs pretty tired! Need to take some rest and recover (after tomorrow morning!) Pretty consistent pacing, couldn't have gone much faster. Think I was doing 16 of these at this pace in the winter months.
Running warm up/down 13:03 [2] 2.39 km (5:28 / km)
shoes: Brooks Ghost 9
Monday Apr 3, 2017 #
Cycling 20:00 [1] 6.0 km (3:20 / km)
Running 31:45 [3] 6.02 km (5:16 / km)
shoes: Brooks 14
Legs so heavy! Felt like running through treacle the whole time. Yesterday took it out of them! Shoes also need replacing as they're getting a bit worn/cushioning has gone.
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Apr 2, 2017 #
Running 1:04:45 [3] 12.51 km (5:11 / km)
shoes: Brooks Ghost 9
Nice loop with a good amount of it off road and on trails. Variations of this will becomea staple, felt like I was miles from anywhere. Pretty muddy and wet in a few sections. I'm wanting new trail shoes but not sure if they'll be any good on the tarmac sections.
Cycling 1:00:05 [3] 23.14 km (2:36 / km)
Almost snuck under the hour! Really flagging on the hills, stopped near Sparsholt for some water which kind of helped. Lovely sunny day for it
Cycling 53:24 [3] 22.07 km (2:25 / km)
Still struggling on the hills! Felt fine on the flat and down sections.
Saturday Apr 1, 2017 #
Cycling 20:00 [1] 5.0 km (4:00 / km)
Running warm up/down 9:46 [2] 2.06 km (4:44 / km)
shoes: Brooks Ghost 9
Running 23:00 [3] 4.97 km (4:38 / km)
shoes: Brooks Ghost 9
22:59.4 watch and 23:00 official!
Somehow with a bit of luck and some skill nailed it! Found it quite stressful at times. Aim was to drop a bit of time on the hills and gain it on the down and flats. Had splits written down. Start was busy and the pace was a bit off with all the people around. Was about 10s down on the pace at the crossroads second lap, Peat and Isla were around and ran the rest of the way in with them. No big acceleration or stall on the line! Enjoyed it, helped a couple of people round to PBs.
Running warm up/down 7:50 [2] 1.5 km (5:13 / km)
shoes: Brooks Ghost 9