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Training Log Archive: OJ

In the 31 days ending May 31, 2014:

	activity	#	time	miles		km		+m
	Running	35	29:22:38	218.72	(8:04)	352.0	(5:00)	10430
	Circuits	15	2:30:00
	Orienteering	1	1:16:05	6.21	(12:15)	10.0	(7:37)	450
	Cycling	1	40:00
	Track session	1	24:00	3.73	(6:26)	6.0	(4:00)
	Running Drills	2	15:00	0.62		1.0
	Total	47	34:27:43	229.29		369.0		10880
averages - sleep:8

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Saturday May 31, 2014 #

4 PM

Running 55:00 12.0 km (4:35 / km) +150m 4:19 / km
slept:8.5

Spent the day at Whitley Bay and Northumberlandia en route to the British relays. Got out for a run from the Travelodge to the monumental lady of the North and did a bit of fartlek around the myriad trails. Really enjoyed exploring her curvaceous body and made the most of her ample busom for some short hill efforts. Cool place.

C • Curvy Lady 6

Friday May 30, 2014 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +180m 4:33 / km
slept:8.0

IW at the Edge via Crosspool. Still feeling it in my legs.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km)

Edge to the station.

Thursday May 29, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km
slept:7.5

Steady IW. Legs still tired.

5 PM

Running 35:00 [2] 7.0 km (5:00 / km) +120m 4:36 / km

HFW, BHP. Feeling a bit better, but still getting sore by the end. Some massage and foam rolling needed I think,

8 PM

Circuits 10:00 [1]

Wednesday May 28, 2014 #

7 PM

Cycling 40:00 [1]
slept:8.5

Curry and back in the rain. Good to get the legs moving and build up a bit of an appetite.

Tuesday May 27, 2014 #

Note
slept:8.0 (rest day)

Much better today, although muscles are pretty sore in places (quads and ITBs especially). Another day off.

Monday May 26, 2014 #

Note
slept:3.0 (rest day)

Oh. Dear. Got up at 3.30am for a 6.45 flight home. The rest of the day was a struggle, made it to Abbeydale Miniature Railway for a 2nd birthday party at least.

Looking back at the race: splits were good at the end, running the 12km downhill at a similar speed to the leaders. The middle section of steep climbing/descending was where the damage was done. I deliberately took it easy on the two main climbs and perhaps that was a mistake. Uphills are easy on the legs so are a good chance to push a bit harder. Don't think I could have done anything about the descents, they were hard enough as it was.

My stomach was not great. Probably nerves, but also I went a bit too far with food the day before and struggled to digest it in time. Energy levels were fine through the race, but I felt nauseous and struggled to take on food and drink. Need to relax about loading up in future - there's only so much food that the body can make use of.

Sunday May 25, 2014 #

9 AM

Running race 4:18:00 [5] 42.0 km (6:09 / km) +2750m 4:38 / km
slept:6.0

'Zegama...it's Zegama!' They say that a lot in Zegama. I think someone called Killian said it once. He's got a way with words that one. To be fair it is quite unique-not so much because of the route, which is steep and gnarly with a handful of very technical rocky sections-but because of the atmosphere and support, which is like nothing I have experienced before. Crowds three deep lining both sides of the steepest climbs, all shouting 'vega vega, animo, animo!' at the tops of their voices. Cowbells, vuvuzelas, horns; the works. One of the main challenges was listening to yourself through all the clamour.

I managed that, more or less, and probably paced it about right, certainly finished strongly. If anything, I might have been a bit conservative through the middle section, but who knows what the consequences would have been of pushing the needle into the red with such a long way still to go. I thought I had a chance of running 4.15 but wanted to be inside 4.20, which I managed comfortably. Most years that would have given me a shot at top 10 but not this year; the field was stacked with virtually all the big names on the start line, possibly the strongest Skyrace field yet. Somewhere in the 20s wasn't really what I was after, but on reflection I'm quite happy with that. The time was good and I got the chance to mix it with some quality runners.

I ended up running pretty much the whole race with Chris Steel, which was entirely unplanned, but ended up being a big help. We pushed each other hard and talked quite a bit. I benefited from his superior descending and he benefitted from my climbing. We could tuck in during the low times and push on during the good times. Especially on the last descent it was useful to push one another along. We were racing until about 41.5km, but we were matching each other stride for stride. I've always thought that it's a bit soft to take the finishing together option, but today the decision sort of made itself. It gave us a chance to enjoy the last few hundred metres through the crowds and throw a few high 5s. I think it was right, I wouldn't have felt happy with stealing a few metres. And nor would I have been happy with the reverse. Or maybe I'm soft. 26=, but they gave Chris 26th and me 27th, doh.

Highlights for me: rollercoaster section through some karstic holes in dark beech forest with soft mulch underfoot; the summit of Aratz with views out over a cloud inversion; running through a rock arch and emerging on the other side of the mountain; slipping and sliding on the limestone ridge of Aizkorri.

Lowlights: struggling for rhythm on the steepest descents; a strange, dreamlike 5km through the mist around a flat karst meadow where I was struggling to keep my food down; cramp twinges at the start of the long final descent (luckily they came to nothing); dislodging a football-sized boulder, which bounced away into the abyss below into the path of the runners ahead. Luckily it missed them.

Hope to be back for more one day.

C • brings back memories. good ... 2

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Minimal.

Saturday May 24, 2014 #

11 AM

Running 40:00 [3] 7.0 km (5:43 / km) +100m 5:20 / km
slept:9.0

Easy and sociable along part of the route. Basking in the last of the sunshine for the weekend.

Thursday May 22, 2014 #

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.5

HFW with drills. Wet.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

7 PM

Circuits 10:00 [2]

Wednesday May 21, 2014 #

7 PM

Running 35:00 [3] 7.0 km (5:00 / km) +160m 4:29 / km
slept:8.5

Easy jogging up to BHP for some all fresco circuits with a spectacular sunset over Back tor.

Circuits 10:00 [1]

Tuesday May 20, 2014 #

Running race 1:00:23 13.0 km (4:39 / km) +500m 3:54 / km

Totley Moor. First local race for a while and first short race in ages. Felt really good at the start and went to the front with the intention of pulling out a nice buffer. Sort of worked, although Pete did his best to keep the pressure on - I could hear the marshals shouts and they were never long after I had been through. That meant that I had to keep it honest all the way to hold him off. Nice route with plenty of pretty steep climbs, particularly the last drag back up to the edge of the Moor. Now to take it easy before the weekend.

C • No 007? 1

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.5

IW, feeling really good! Makes a nice change.

Monday May 19, 2014 #

7 PM

Circuits 10:00 [1]
slept:8.5 (rest day)

A proper rest day (toddler carrying and playing excluded). Felt good.

Sunday May 18, 2014 #

7 PM

Running 45:00 [2] 10.0 km (4:30 / km) +120m 4:15 / km
slept:8.5

Loxley after a day trip to Nottingham. Tired legs to start with but moving well by the end. Lovely warm evening.

Circuits 10:00 [1]

Saturday May 17, 2014 #

7 PM

Running 1:10:00 15.0 km (4:40 / km) +500m 4:00 / km
slept:8.5

From Ringinglow out along the Roman road, over to Burbage valley for 3xup and down the plummet. Ups in 3.59, 3.57, 3.59; downs in 1.40, 1.39, 1.37. Deliberately walking part of the ups hands on legs in anticipation of some long hard slogs next weekend. Got me thinking about the hour of power - has anyone done it? That would be a seriously tough challenge.

Friday May 16, 2014 #

12 PM

Running 55:00 11.0 km (5:00 / km) +380m 4:16 / km
slept:8.0

Lunchtime set of spirals. Over Crookes then 8x20sec bounds to warm up followed by: 34, 38, 42, 52, 58, 59, 52, 44, 40, 34. That felt tough and I properly overheated, took me ages to stop sweating and get back to my desk.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km)

HFW. Hot, hot, hot!

7 PM

Circuits 10:00 [1]

Thursday May 15, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW, BHP. Feeling considerably better than yesterday.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km

HFW, steady, included a short set of drills for good measure.

Running Drills 5:00 [3]

7 PM

Circuits 10:00 [1]

Wednesday May 14, 2014 #

8 PM

Running 52:00 [3] 11.0 km (4:44 / km) +250m 4:15 / km
slept:8.5

Evening run up to Loxley Common after a day of playgrounds and DIY. Tired and a bit jaded, but tried to inject a bit of pace. Lovely sunset over the Peak.

Tuesday May 13, 2014 #

12 PM

Track session 24:00 [5] 6.0 km (4:00 / km)
slept:8.0

Track session at lunchtime. Usual pyramid of 2,4,6,8,1km off jog 200 (35-40). Aiming for good form rather than pushing too hard - otherwise there would be no chance of getting any work done this afternoon. Felt OK, although legs a little tired and struggling to up the pace on the shorter reps. 35, 1.14, 1.55, 2.36, 3.17, 2.37, 1.55, 1.14, 34.

Running 38:00 [2] 4.0 km (9:30 / km) +130m 8:10 / km

Track and back.

7 PM

Circuits 10:00 [1]

Monday May 12, 2014 #

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +220m 4:24 / km
slept:8.5

Easy up to BHP, Down into Rivelin and back. Gorgeous evening, legs pretty good all told.

Circuits 10:00 [1]

Sunday May 11, 2014 #

12 PM

Running 2:38:00 35.0 km (4:31 / km) +550m 4:11 / km
slept:8.5

Extended the 3 Reservoirs run to take in 4, adding on Strines at the far end. Felt less than good for the first hour, but better and better as the run went on, cruising along at a nice clip by the end. Energy levels good the whole way, no surprise after egg and chips followed by treacle pudding and custard at Towsure for lunch. If I could just stomach that for breakfast on the morning of a long race things would be so easy.

Saturday May 10, 2014 #

8 PM

Running 1:13:15 17.0 km (4:19 / km) +300m 3:58 / km
slept:8.5

Kenyan hills on the Coppice. Aim was for 5s up and 4s down. Not feeling the best by the time I got out, so pleased to come close. Ups in 5.02, 5.00, 4.57; downs in 4.02, 4.01. Ran out of time for a final down, oh well.

C • Oops! 1

Friday May 9, 2014 #

8 AM

Running 48:00 [3] 10.0 km (4:48 / km) +250m 4:16 / km
slept:8.0

IW, Parkwood Springs. Laboured but markedly better than last night.

5 PM

Running 47:00 [3] 10.0 km (4:42 / km) +200m 4:16 / km

Reprise of morning run in reverse. Not exactly skipping along, but could be worse.

7 PM

Circuits 10:00 [1]

Thursday May 8, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.0

IW, BHP, crawl.

5 PM

Running 40:00 [2] 8.0 km (5:00 / km) +140m 4:36 / km

HFW, Crosspool, BHP, rain, tired, crawl.

7 PM

Circuits 10:00 [1]

Wednesday May 7, 2014 #

11 AM

Circuits 10:00 [1]
slept:8.5

Al fresco.

7 PM

Running 1:10:00 14.0 km (5:00 / km) +780m 3:55 / km

Hero's session. 5 reps in 5.42, 5.38, 5.42, 5.44, 5.41. Didn't look at my watch at all and ran off feel. It felt hard. Little slower than this time last year, but a solid session and a good one to get in the bag.

C • Heros 17

Tuesday May 6, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

IW, BHP. Legs tired, but body felt as though lead weights had been lifted and it was a pleasure, rather than a chore to run up the hill the morning. Strange but good.

12 PM

Running 55:00 [3] 12.0 km (4:35 / km) +280m 4:06 / km

Lunchtime Sky's Edge in the sun. Feeling sprightly still, how long will this last? Probably until I splurge it all on a hard hill session...I could do with bottling it ready for the hard times.

7 PM

Circuits 10:00 [1]

Monday May 5, 2014 #

7 PM

Running 45:00 [3] 10.0 km (4:30 / km) +120m 4:15 / km
slept:8.5 (rest day)

Evening lope up Loxley. Legs a little sore, but enjoyed this nonetheless.

Circuits 10:00 [1]

Sunday May 4, 2014 #

10 AM

Orienteering 1:16:05 [4] 10.0 km (7:37 / km) +450m 6:13 / km

Northern champs, Blakeholme. Couldn't resist the lure of the area despite somewhat tired legs. Things weren't helped by a mad rush with a toddler on my back to make an early start. It was rough and tricky and wet with fallen trees galore and low cloud on the open fell and I loved every minute of it. OK so I didn't exactly spike many controls, but I didn't ever go too far astray and there were a few moments of the old mastery. Duncan beat me by 5 secs, which was karma for not helping out a lost little girl on the fell. Shameful.

C • Shocking 3

Running 5:00 [3] 1.0 km (5:00 / km)
slept:8.5

Aside from the hike in and out this was all the warm up and down I had time for.

7 PM

Running 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km

Around the castle from Shane and heather's place by way of warm down. Long and tiring day.

Saturday May 3, 2014 #

12 PM

Running race 1:48:00 22.0 km (4:55 / km) +1150m 3:54 / km
slept:8.5

Coniston English champs. Felt good on the warm up and ready for a big effort, but it didn't come to much. Flagged mid-way up Wetherlam and struggled a bit on some low lines that I got tempted onto - surely the ridge must be quicker than that? Perked up again on the technical stuff to Swirl Howe and made inroadson the Holmes pack, but blew all the good work with a far-too wide and low skirt of Brim Fell, leaving me with a long, soft drag up to the ridge to the Old Man. Got passed by a big train there, although managed to pull back a few places on the descent, pulled along on a kamikaze through the quarries by Karl. 18th and unsatisfactory.

Friday May 2, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:8.5

IW, easy.

8 PM

Running 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km

Easy round the castle from Shane and Heather's in Kendal.

Thursday May 1, 2014 #

7 PM

Circuits 10:00 [1]
(rest day)

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