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Training Log Archive: OJ

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	Running	46	35:32:54	270.55	(7:53)	435.4	(4:54)	10866
	Yoga	17	2:50:00
	Cycling	4	2:10:00
	Orienteering	2	49:34	6.89	(7:12)	11.09	(4:28)	20
	Running Drills	1	10:00	0.31	(32:11)	0.5	(20:00)
	Total	67	41:32:28	277.75		446.99		10886
averages - sleep:8.4

3:06

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Sunday May 31, 2015 #

Note
slept:8.0 (rest day)

Almost went for a run from Patterdale after Jen had finished her run at Twin Peaks, but my shoes still had double knots in them and I couldn't be bothered to untie them.

Saturday May 30, 2015 #

11 AM

Running 2:56:10 [5] 27.99 km (6:18 / km) +1804m 4:46 / km

Duddon English champs. Feeling much better today and up for it at the start, although not expecting much on recent form. Settled in to a nice cruisey pace, just tracking the front pack and surprised to be feeling comfortable on the faster running section and up and down Harter.

Slowed at Hardknott for a drink in a stream and all of a sudden gaps started opening, so pushed on to try and cover. A split at the top and I opted to follow Graham Pearce, A N Other (and Nails, briefly) who aimed further north than the rest of the pack. Nails bailed early and got back on line while I carried on too long (god knows where the other two ended up) and cut across the valley way up from the racing line having binned a couple of minutes. Worked hard up Little Stand convincing myself I could claw it back, but emerged at the top miles back and out of sight of the front group.

Fairly dejected for the traverse to Three Shires and let my head drop, but rallied once on the climb and started tapping out a decent trot up to Swirl Howe. At this point folk started coming back to me and I started cheering up. Bit of a surprise to pass Si Booth, Lloyd, Ozzy, Ben Abdelnoor, etc. without really trying. Face-planted a boulder field and landed with my cheek brushing a sharp rock, just saved by my hands and arms, phew.

Got the map out for Caw and enjoyed weaving through the knolls. Legs tired for the final climb but managed a good descent to pass Tom Brunt for 13th. By some margin a personal worst in a long race in the last couple of years, but at least we won the team prize after great runs by Rhys, Nails, Tom and John.

So...why the bad recent form after what felt like a great few months of training? This race was confirmation that I am basically OK in spite of feeling crap for a couple of weeks - I think I can put that down to a mild cold and/or hayfever. Training post PPP was probably silly - the plan was to copy what I did a couple of years ago when I ended up on a great vein of form...but the risk didn't pay off this time and the miles have left me tired and a bit flat. I think a bigger issue might be a surplus of day-in-day-out jogging IW and HFW that wastes a lot of energy I could make better use of in sessions on hard days. I haven't been recovering well and I don't think double jogging days help much. I'll try to cut that back.

Plan is for more quality rest in between silly adventures on the odd weekend in the next couple of months. I think some fun stuff like that will probably help to sort things out. I'm getting increasingly worried that Transalp is going to be a sufferfest with Rhys in such good form...only three months to go!

C • maybe 1

C • I think the problem may be ... 5

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

WU to the start, WD looking for Jen and Alex in various Patterdale campsites.

Friday May 29, 2015 #

7 AM

Running 29:59 [2] 5.75 km (5:13 / km) +85m 4:51 / km
slept:9.0

IW, still feeling rubbish in the morning, but better as the day goes on. Hayfever medicine helping?

Thursday May 28, 2015 #

7 AM

Running 26:56 [2] 5.61 km (4:48 / km) +112m 4:22 / km
slept:9.0

Bit better today.

5 PM

Running 25:47 [3] 4.91 km (5:15 / km) +93m 4:48 / km

HFW injecting a bit of pace.

Wednesday May 27, 2015 #

7 AM

Cycling 30:00 [1]
slept:9.0

Biked in to give myself a proper rest day.

7 PM

Yoga 10:00 [1]

Tuesday May 26, 2015 #

7 AM

Running 21:29 [2] 4.24 km (5:04 / km) +65m 4:43 / km
slept:9.0

Sinuses blocked up and feeling pretty dreadful. Easy week coming up.

5 PM

Running 23:56 [2] 4.88 km (4:54 / km) +104m 4:26 / km

HFW, not much better really.

7 PM

Yoga 10:00 [1]

Monday May 25, 2015 #

9 AM

Orienteering 37:34 [4] 8.09 km (4:39 / km) +20m 4:35 / km
slept:8.0

York city race with a hangover. Didn't really get myself up for this at the start and I proceeded to fall into most of the traps that the father in law had set on a course that was trickier than it seemed. All very enjoyable in spite of the cock-ups.

C • Traps 4

Running 7:34 [2] 1.1 km (6:53 / km)

WU.

11 AM

Running 11:29 [2] 2.05 km (5:36 / km) +6m 5:31 / km

WD.

7 PM

Yoga 10:00 [1]

Sunday May 24, 2015 #

8 AM

Running 32:36 [2] 6.55 km (4:59 / km) +21m 4:54 / km
slept:9.0

Morning jog to run a sprint course around a new bit of the York map. Bit clunky, so ran a set of drills to warm up. Rest of day spent walking around railway museum and to and from a bbq over the other side of town. Bushed.

Running Drills 10:00 [3] 0.5 km (20:00 / km)

Orienteering 12:00 [3] 3.0 km (4:00 / km)

Saturday May 23, 2015 #

2 PM

Running 20:38 [2] 4.27 km (4:50 / km) +3m 4:49 / km
slept:8.5

Warm up around the Ings.

Running 3:36 [5] 1.05 km (3:26 / km) +1m 3:25 / km

Effort one, messed up the timings on the watch.

Running 17:41 [5] 4.37 km (4:03 / km) +4m 4:02 / km

Remaining efforts, 5x1km/1min on rough grass.

Running 15:43 3.03 km (5:11 / km) +7m 5:08 / km

Into 5x200m/30secs, jog home.

7 PM

Yoga 10:00 [1]

Friday May 22, 2015 #

7 AM

Running 22:17 [2] 4.32 km (5:10 / km) +78m 4:44 / km
slept:8.5

IW, throat no worse, feeling a bit tireder than normal though.

12 PM

Running 53:19 [3] 12.68 km (4:12 / km) +252m 3:49 / km

Wasn't sure whether this was a good idea, but felt great once I was out of the office and my legs just took me round the Sky's Edge loop at a nice comfortable pace. Very enjoyable and no ill effects after.

Thursday May 21, 2015 #

7 AM

Running 26:18 [2] 5.22 km (5:02 / km) +84m 4:40 / km
slept:9.0

IW. Minor sore throat. Back and hip a bit stiff. Generally feeling a bit unco.

5 PM

Running 24:45 [3] 5.04 km (4:55 / km) +94m 4:29 / km

HFW. Perkier and would have liked to have gone further but ran out of time.

7 PM

Yoga 10:00 [1]

Wednesday May 20, 2015 #

7 AM

Running 30:00 [2] 6.06 km (4:57 / km) +109m 4:33 / km
slept:6.5

IW, legs not too bad after race.

4 PM

Running 33:12 [2] 6.61 km (5:01 / km) +156m 4:29 / km

HFW.

7 PM

Yoga 10:00 [1]

Tuesday May 19, 2015 #

7 AM

Running 23:00 [3] 4.6 km (5:00 / km) +90m 4:33 / km
slept:8.5

IW, Endcliffe Park, nice and steady.

5 PM

Running 18:00 [3] 3.6 km (5:00 / km) +90m 4:27 / km

HFW.

7 PM

Running race 35:45 [5] 8.89 km (4:01 / km) +440m 3:13 / km

Totley Moor. Legs feeling a bit better this week, but still played it a bit cautiously on the first climb. Started moving better on the way up to the trig on the heels of Steve Franklin, ShUOC lads led by Will already some way ahead. Bit of cat and mouse into the wind on the way around the plateau and I let Steve go by on the fast descent. Pulled away from him on the final climb and got a big enough gap to hold to the finish, but never made much inroads into Jack et al in front. Similar time to last year. Good blast out and a definite improvement on last week's lacklustre run at Burbage. Getting there...

C • Thanks 1

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +50m 5:53 / km

10 PM

Yoga 10:00 [1]

Monday May 18, 2015 #

7 AM

Cycling 40:00 [1]

IW, nursery, H.

7 PM

Yoga 10:00 [1]

Sunday May 17, 2015 #

12 PM

Running 1:32:17 17.92 km (5:09 / km) +591m 4:25 / km
slept:9.0

Abandoned grand plans for a finale to the tough week of hills in favour of common sense. Nice slow day including some scrambling with the lad, egg and chips at Grindleford Caff and a nice run back over Burbage. A few efforts including once up the Plummet and some tempo along Houndkirk, hill bounds when I got home. All very enjoyable.

7 PM

Yoga 10:00 [1]

Saturday May 16, 2015 #

3 PM

Running 1:10:46 14.78 km (4:47 / km) +403m 4:13 / km
slept:9.0

Millhouses Park up to Ox Stones and back. Cruising mostly, until I realised that I was going to be late. Legs not great, initially, but got moving eventually.

Friday May 15, 2015 #

7 AM

Running 31:07 [2] 6.03 km (5:09 / km) +141m 4:37 / km
slept:8.5

IW, easy.

4 PM

Running 39:04 8.07 km (4:50 / km) +250m 4:11 / km

HFW via Brincliffe Barbs. Legs tired, obv.

7 PM

Yoga 10:00 [1]

Thursday May 14, 2015 #

7 AM

Running 1:05:37 [2] 13.5 km (4:52 / km) +440m 4:11 / km
slept:8.5

Hilly IW exploring some new hills around Fulwood and Ranmoor. Still searching for a nice elegant morning hills route.

6 PM

Running 32:50 6.75 km (4:52 / km) +260m 4:05 / km

HFW via 5xHunter House Road. Gluts a bit sore but otherwise not too bad.

Wednesday May 13, 2015 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 1:04:33 12.93 km (5:00 / km) +650m 3:59 / km
slept:7.0

Usual guts issues after last night's race meant a late tea of toast and a late night. Tired this morning so biked in, but managed a decent set of Hero's reps at lunchtime. Just ran them at a comfortable pace and tapped them out. 5.59, 5.51, 5.53, 5.53. Enjoying myself by the end.

7 PM

Yoga 10:00 [1]

Tuesday May 12, 2015 #

7 AM

Running 25:29 [2] 5.08 km (5:01 / km) +79m 4:39 / km
slept:9.0

Easy IW, legs feeling OK but back a bit stiff.

5 PM

Running 19:00 [2] 3.9 km (4:52 / km) +100m 4:19 / km

HFW slow and steady.

7 PM

Running 1:05:00 14.0 km (4:39 / km) +350m 4:08 / km

Burbage Skyline. Legs felt fine for about 5 minutes, then I started toiling. No surprise really after last week, but good to get the body moving a bit faster. Brought Jenny's X-talons by mistake, so ran in F-Lites - which were not as bad as expected, even on the plummet. ShUOC lads miles in front.

9 PM

Yoga 10:00 [1]

Monday May 11, 2015 #

8 AM

Cycling 30:00 [1]
slept:9.0 (rest day)

Misc cycling. Tired, tired, tired!

Sunday May 10, 2015 #

6 AM

Running 2:06:48 24.95 km (5:05 / km) +629m 4:31 / km
slept:7.0

Started early to get the job done before breakfast. White Edge, Froggatt and Longshaw from Fox House. Lovely morning, but it took my legs a while to get moving today. Stacked it quite badly on the way back as my mind strayed to breakfast. Few cuts and scrapes and a bashed watch, but could have been a lot worse.

Busy day biking into town and back with Alex and Jen then gardening. Bushed.

Saturday May 9, 2015 #

8 AM

Running 1:20:55 17.85 km (4:32 / km) +314m 4:10 / km
slept:9.0

Endcliffe parkrun. Ran at a tempo effort and felt surprisingly good. Extended run there and back. Gusty morning, nice to get this out of the way early.

7 PM

Running 24:22 [2] 4.91 km (4:58 / km) +102m 4:30 / km

Evening shakeout to Graves from Homebase. Lovely evening, but legs were tired so it was a bit lost on me.

Friday May 8, 2015 #

Note

FFS. What is wrong with people?

C • If you want an opinion 18

6 AM

Running 2:00:13 25.03 km (4:48 / km) +530m 4:21 / km
slept:7.5

IW. Woke early to check the result. All too depressing so I just headed straight out of the door into the sunshine. Burbage, Stanage, Redmires, Lodge Moor. Lovely to be out on Burbage Valley before 7am with not a soul in sight. Moving faster as the run went on and I started running out of time. Watch ran out.

4 PM

Running 19:00 [2] 3.9 km (4:52 / km) +100m 4:19 / km

HFW. Surprisingly not too stiff and tired.

7 PM

Yoga 10:00 [1]

Thursday May 7, 2015 #

7 AM

Running 28:55 [2] 6.2 km (4:40 / km) +54m 4:28 / km
slept:8.0

IW. Tired.

4 PM

Running 43:33 [3] 9.97 km (4:22 / km) +181m 4:00 / km

HFW. Bumped into Al, which made the first 5km up Porter fly by. A bit of a grind after that.

7 PM

Yoga 10:00 [1]

Wednesday May 6, 2015 #

7 AM

Running 33:18 [2] 6.72 km (4:57 / km) +124m 4:32 / km
slept:8.0

IW, legs a bit perkier. Wet and miserable.

12 PM

Running 57:30 14.2 km (4:03 / km) +60m 3:58 / km

Canal session of 8x(3/1) at lunchtime. Wavered over this as I thought my legs would still be too tired, but they felt surprisingly good. Ran them at a tempo sort of effort, struggling into the wind on the way back. Wet and wild again. Watch ran out of battery so no data.

5 PM

Running 19:00 [2] 3.9 km (4:52 / km) +90m 4:22 / km

HFW.

Tuesday May 5, 2015 #

7 AM

Running 50:25 [2] 10.14 km (4:58 / km) +233m 4:28 / km
slept:8.0

IW. Grind.

4 PM

Running 59:51 [3] 13.3 km (4:30 / km) +271m 4:05 / km

HFW, legs only marginally happier.

7 PM

Yoga 10:00 [1]

Monday May 4, 2015 #

10 AM

Running 1:17:25 18.66 km (4:09 / km) +418m 3:44 / km
slept:9.0

After a good night I decided to pull myself together and get on with the planned session. Went back to the progression loop in Eccy Woods aiming for 19, 18, 17 for the 4.6km. Ended up with 18.43, 17.59, 16.54 so can't complain. Actually enjoyed most of this until a painful last couple of kms. Felt fine for a busy afternoon at the trains so hopefully a good call.

7 PM

Running 25:36 [2] 5.03 km (5:05 / km) +111m 4:35 / km

Easy evening jog to loosen up the legs.

8 PM

Yoga 10:00 [1]

Sunday May 3, 2015 #

7 PM

Running 35:03 [2] 6.97 km (5:02 / km) +170m 4:29 / km
slept:9.0

Planned another morning run but just could not muster up the enthusiasm when the alarm went off. Been very tired for the last couple of days, possibly fighting something? Eaten like I have worms too. Last weekend catching up with me no doubt. Just made it out (under orders from the wife) for a late jog and felt less bad than expected.

Saturday May 2, 2015 #

7 AM

Running 1:05:52 [2] 12.57 km (5:14 / km) +308m 4:40 / km
slept:8.5

Down in Bristol. Treated myself to a morning cruise up the Strawberry Line, over the Mendip Way to Shipton and back. Felt dreadful for the rest of the day.

7 PM

Yoga 10:00 [1]

Friday May 1, 2015 #

7 AM

Running 44:15 9.31 km (4:45 / km) +159m 4:23 / km
slept:8.0

IW at a decent pace, feeling OK after yesterday's session.

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