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Training Log Archive: supersaint

In the 7 days ending Feb 24, 2013:

activity # timemileskm+m
  Road cycling2 5:42:41 86.8(15.2/h) 139.69(24.5/h) 2850
  Fell running2 1:16:09 7.9(9:38) 12.71(5:59) 577
  Road running2 1:13:20 10.1(7:16) 16.25(4:31) 191
  Turbo trainer1 30:00
  Total7 8:42:10 104.8 168.66 3618

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Sunday Feb 24, 2013 #

11 AM

Fell running warm up/down 14:44 [1] 1.4 mi (10:31 / mi) +89m 8:47 / mi
shoes: Inov8 Mudclaw 272 (Red)

Easy warm-up on the lower parts of the moor.
http://app.strava.com/activities/42157841

Fell running race (Ilkley Moor) 40:34 [5] 5.0 mi (8:07 / mi) +371m 6:36 / mi
shoes: Inov8 Mudclaw 272 (Red)

Hadn’t done this race since 2007 so wanted to give it another go as Jess wasn’t doing National XC. Legs were a bit tired from long ride yesterday but still went off reasonably quick to avoid getting boxed in on the bottle necks at the start. Got to the bottom of the first climb in 6th behind Tom, Sam, Jonny, James and a Howgill runner. Jon soon came past as my legs had no lift in them, but I managed to get past Jonny on the steep climb at the far end. Gained a bit of time on the Howgill runner on the great descent down to the bridge, but slipped on the mud and bounced down the hill on my side resulting in a big graze on my arm, shoulder and leg. Brushed myself off and carried on going, though never quite got any zip back. Saw a couple of Ilkley runners not bar behind as I started the climb back up to Rocky Valley, so got some motivation to keep working hard up the hill. Gained a bit more time on runner in front on the climb up to the cairn, but as soon as we hit the flat along the top he pulled away again. Was feeling OK across the top and let go down the Keighley Rd, but was caught up on the short climb after this by one of the Ilkley runners. Just kept ahead to the top of the final descent, and really worked hard to keep in front down to the finish to maintain 6th place.
Time was still 30secs quicker than last time, though conditions were faster. Happy that r.quad was completely fine. Next up – Edale Skyline!
http://app.strava.com/activities/42157828
Results http://www.ilkleyharriers.org.uk/imr/2013/imr13res...
Photos http://www.flickr.com/photos/42619358@N06/85029609...
http://www.flickr.com/photos/42619358@N06/85040877...
http://www.flickr.com/photos/42619358@N06/85040884...
https://plus.google.com/photos/1104395737561974438...
https://plus.google.com/photos/1104395737561974438...
https://plus.google.com/photos/1104395737561974438...
12 PM

Fell running warm up/down 20:51 [1] 1.5 mi (13:54 / mi) +117m 11:11 / mi
shoes: Inov8 Mudclaw 272 (Red)

Easy cool down with Sam W round the moor.
http://app.strava.com/activities/42157798

Saturday Feb 23, 2013 #

10 AM

Road cycling long 4:04:06 [3] 62.8 mi (15.4 mph) +2010m
shoes: Kinesis Racelight T

Good long ride with Tom C. Met him over in Queensbury then circular route to Trawden, Hebden Bridge, up Cragg Vale, back down to Halifax and Queensbury and then back home. Was fine with pace until last couple of hills in Halifax where Tom just rode away from me. Nice bit of snow to start with which lasted for a couple of hours, but other than that weather was pretty good.
http://app.strava.com/activities/41956104

Friday Feb 22, 2013 #

Note
(injured)

R.quad still a bit tender so took day off as big weekend planned.

Thursday Feb 21, 2013 #

6 PM

Road cycling 1:38:35 [3] 24.0 mi (14.6 mph) +840m
shoes: Kinesis Racelight T

Good hilly ride over to Halifax for a tough climb up to the ski centre (15% gradient), then another tough climb up to Southowram (14%). Back via Bailiff Bridge and Wyke. Managed to fit 5 black arrow roads in, took their toll as I was unable to ride at any pace after leaving Halifax.
http://app.strava.com/activities/41767449

Wednesday Feb 20, 2013 #

7 PM

Road running 11:17 [1] 1.5 mi (7:31 / mi) +30m 7:05 / mi
(injured) shoes: Mizuno Inspire 7

R.quad had been sore during the day, but thought I'd see whether it was painful running. Managed about 1/4mile before realising I wouldn't be able to continue pain free so did a short loop and back home.
http://app.strava.com/activities/41651916

Tuesday Feb 19, 2013 #

7 AM

Turbo trainer 30:00 intensity: (7:00 @1) + (10:00 @2) + (5:00 @3) + (8:00 @4)
shoes: Klein Attitude (Blue)

Steady progression ride in the morning, right quad not too bad, but probably be wise to have a couple of days off running as can still feel it walking around.

Monday Feb 18, 2013 #

7 PM

Road running 1:02:03 [3] 8.6 mi (7:13 / mi) +161m 6:49 / mi
shoes: Brooks Infiniti 2 (bronze pair

Took Lola out for a decent paced road run to Birkenshaw and the greenway, was moving well though had to keep stopping for Lola's toilet breaks! Inside of R. quad became painful after 45mins, and was pretty sore afterwards. Tried normal quad stretch but couldn't get the same muscle to stretch, not sure if it's linked to adductor's but haven't found a stretch which aggravates it yet. Can feel it every time I step on that side.
http://app.strava.com/activities/41428200

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