Training Log Archive: RHFIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Running 31:38 [2] 5.78 km (5:28 / km)
shoes: Ravenna 6 2017
Loop from work, through the woods, up past the Rownhams lakes then back via the Oasis fields. Enjoying the sun.
Sunday Jul 30, 2017 #
Yoga/Stretching/S&C 40:00 [1]
Running long 1:11:18 [3] 14.02 km (5:05 / km)
shoes: Ravenna 6 2017
Pretty standard longer Sunday run now! Do like the woods, found a new cool path and did my usual downhill favourite. Pretty muddy in places so not that quick but good xcountry training. Had a bit of an effort along the main path from the Rownhams entrance towards the sports centre exit. Good fun, tough going and hillier than I remembered!
Highlight was almost running into a Stag on a narrow twisty path. Almost ran into him! Properly spooked both of us :) the joys of trail running!
Saturday Jul 29, 2017 #
Running warm up/down 14:51 [2] 2.81 km (5:17 / km)
shoes: Ravenna 6 2017
Running tempo 19:42 [4] 4.74 km (4:09 / km)
shoes: Ravenna 6 2017
Getting closer to that free t-shirt! Had hoped to be closer to 18 mins for tempo but didn't have much more. Still recovering and have done a fair few miles this week and two sessions.
Running warm up/down 10:06 [2] 2.03 km (4:59 / km)
shoes: Ravenna 6 2017
Yoga/Stretching/S&C 25:00 [1]
Friday Jul 28, 2017 #
Running 27:19 [3] 5.68 km (4:49 / km)
shoes: Brooks Ghost 9
Pretty chilled, at times was properly tempted to speed up. Caught the Thunder run guys at half way, then ran chatting with Dean until the Four Horseshoes path.
Thursday Jul 27, 2017 #
Running warm up/down 21:13 [2] 3.61 km (5:53 / km)
shoes: Ravenna 6 2017
Running intervals 18:53 [5] 4.37 km (4:19 / km)
shoes: Ravenna 6 2017
Bit of overspeed and downhill confidence training. Legs not turning over as fast by the end! Good fun though and a bit of jelly legs!
Running warm up/down 21:49 [2] 3.88 km (5:37 / km)
shoes: Ravenna 6 2017
Wednesday Jul 26, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Running 28:04 [2] 5.01 km (5:36 / km)
shoes: Ravenna 6 2017
Pretty easy going, trying to shake things out from last night and clear my head a bit.
Yoga/Stretching/S&C 40:00 [1]
Tuesday Jul 25, 2017 #
Running warm up/down 17:45 [2] 3.21 km (5:32 / km)
shoes: Ravenna 6 2017
Running intervals 15:30 [5] 3.43 km (4:31 / km)
shoes: Ravenna 6 2017
Good running with Matt Keogh, helped keep the pace honest and consistent. Happy with that, first track session in weeks and didn't feel too bad.
Running warm up/down 22:05 [2] 3.98 km (5:33 / km)
Yoga/Stretching/S&C 10:00 [1]
Monday Jul 24, 2017 #
Yoga/Stretching/S&C 1:00:00 [1]
Running 34:01 [3] 6.86 km (4:58 / km)
shoes: Brooks Ghost 9
Quite hot, felt alright but a little heavy. Knees kept bashing, may need to change the shoes or fix my gait a bit!
Sunday Jul 23, 2017 #
Running 1:08:29 [3] 11.43 km (5:59 / km)
shoes: X-Talon 212 2016
Running for the fun and adventure, a bit trying to go to much off path. Got a bit stuck early on in particular, need to figure out the best way in and out of the woods. Really fun running around the Forest. Cool section of stream and then a fast section of single track. Should've eaten something before, was feeling quite hungry and maybe needed more energy.
Yoga/Stretching/S&C 50:00 [1]
Friday Jul 21, 2017 #
Running 38:08 [3] 7.3 km (5:13 / km)
shoes: Ravenna 6 2017
Nice Break common loop, legs a bit tight and achey. Calves and glutes in particular
Yoga/Stretching/S&C 15:00 [1]
Thursday Jul 20, 2017 #
Running warm up/down 13:42 [2] 2.63 km (5:13 / km)
shoes: Ravenna 6 2017
Running intervals 17:53 [4] 3.69 km (4:51 / km)
shoes: Ravenna 6 2017
Found it a bit tough. Legs tired after last night and not wanting to push it too much after the GPs call. Happy with the first two but then found myself on my own. Getting slower so called it a day.
Running warm up/down 10:55 [2] 2.07 km (5:16 / km)
shoes: Ravenna 6 2017
Wednesday Jul 19, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Running warm up/down 11:10 [2] 1.98 km (5:38 / km)
shoes: X-Talon 212 2016
Running 31:10 [3] 7.3 km (4:16 / km)
shoes: X-Talon 212 2016
Back to my usual kind of result. Happy with how I ran, working with James on the first half then trying to hang on. Worked hard on some of the downhill sections, especially the last long one and managed to drop the Lordshill guy. Struggled on the final climb, happy that he didn't come past.
Running warm up/down 7:52 [2] 1.55 km (5:05 / km)
shoes: X-Talon 212 2016
Tuesday Jul 18, 2017 #
Yoga/Stretching/S&C 25:00 [1]
Monday Jul 17, 2017 #
Running 42:12 [3] 8.32 km (5:04 / km)
shoes: Ravenna 6 2017
Pretty hot evening. Nice to be out, didn't feel that strong but hopefully just due to the heat.
Sunday Jul 16, 2017 #
Yoga/Stretching/S&C 40:00 [1]
Saturday Jul 15, 2017 #
Cycling 22:51 [2] 7.25 km (3:09 / km)
Running warm up/down 7:50 [2] 1.56 km (5:01 / km)
shoes: Ravenna 6 2017
Orienteering race 23:43 [4] 5.26 km (4:31 / km)
shoes: Ravenna 6 2017
Legs were feeling heavy and back was tight from standing up all morning. Had hoped to be nearer to Dave Currie as last year the biggest difference was 20s! Not bad though. Didn't feel like I had the extra gears that I wanted. Orienteered pretty well, very close to Dave on most controls. Dropped time to 10 but no idea why. Small miss on the final control, partly due to the hanging.
Running 9:29 [2] 1.66 km (5:43 / km)
shoes: Ravenna 6 2017
Cycling 26:22 [2] 9.69 km (2:43 / km)
Yoga/Stretching/S&C 30:00 [1]
Friday Jul 14, 2017 #
Yoga/Stretching/S&C 15:00 [1]
Running 51:58 [3] 10.31 km (5:02 / km)
shoes: Brooks Ghost 9
Legs felt quite bad, as if I'd raced hard and 'pulled' all the muscles. Tight calves in particular.
Wednesday Jul 12, 2017 #
Running race 31:40 [4] 7.04 km (4:30 / km)
shoes: X-Talon 212 2016
Last night's rest run went okay but wasn't amazing. Decided I wanted to run this and just see how it goes and enjoy it. Didn't really feel up for it before hand. Great course with lots of xcountry sections. A few narrow parts meant I tucked into the train and was good for holding me back. Didn't feel too bad, quite tight calves. 46 positions worse than last year but not bothered! Glad I did it. Hopefully will be back nearer form next week.
Running warm up/down 9:48 [2] 1.62 km (6:03 / km)
shoes: X-Talon 212 2016
Tuesday Jul 11, 2017 #
Running warm up/down 20:00 [1]
Form felt good at times, hips got tired!
Running 33:35 [2] 5.64 km (5:57 / km)
shoes: Ravenna 6 2017
Walked one time each way for 30m or so. Legs a bit heavy and sluggish. Quite rainy!
Monday Jul 10, 2017 #
Yoga/Stretching/S&C 1:00:00 [1]
Not fully better, legs a bit tired and shakey in some of the positions.