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Training Log Archive: gg

In the 7 days ending Jul 30:

activity # timemileskm+m
  Trail/terrain running7 4:43:58 31.88(8:55) 51.3(5:32) 1975
  Surveying1 2:00:00
  Spinning1 1:00:00
  Strength and conditioning1 40:00
  Swimming1 30:00
  Road/track running1 21:00 2.3(9:08) 3.7(5:41) 50
  Total10 9:14:58 34.18 55.0 2025
  [1-5]8 5:34:58

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Sunday Jul 30 #

9 AM

Trail/terrain running warm up/down 21:00 intensity: (3:00 @1) + (11:00 @2) + (5:00 @3) + (2:00 @4) 4.4 km (4:46 / km) +75m 4:24 / km

Morning jog / taking the opportunity to do a decent warm up before worrying about buses/warm up pens/steep roads in the town.
1 PM

Road/track running warm up/down 21:00 intensity: (13:00 @1) + (5:00 @2) + (2:00 @3) + (1:00 @4) 3.7 km (5:41 / km) +50m 5:19 / km

Jogging before and after in Premana

Trail/terrain running race 59:58 intensity: (1:00 @4) + (58:58 @5) 12.5 km (4:48 / km) +900m 3:32 / km

World Mountain Running Champs Premana, Italy.
2 loops round a bizarre course starting on the main street of a very steep hillside town. About 1km through the town, with various narrow alleys, ramps, stair cases etc, before bursting into the 'suburbs' - running on narrow paths, between farm houses, up steep grassy banks, through the woods etc.
Then a manic descent down stony paths and steep grass banks, before coming out onto a gravel road and back into the town - zig-zag path down through the playground and back on the lowest point on the main street....and repeat!
I was pretty nervous about getting boxed in for the narrow alleys at the start, so I started faster than usual and got a really good position - once it went to single file there was hardly any passing for the rest of the course!
I got into top 30 position early on (at a guess), and actually passed and was passed by only a handful of people during the whole race. Was definitely stronger on the downhill thab most of the competition, but the gaps were sufficiently wide that this only enabled me to take a couple of places.
So, 25th - better than 31st last year - and I gave it everything I had - I was totally empty at the finish, and for about 4-5 hours after.
Pleased with the performance - would have been nice to be top 20, and the target of a team medal will have to wait another year as we can 5th again - Andy and I were slightly better than last year, and Chris was slightly worse - and this year only 3 to count, not 4. 3rd Europeans after Italy and France, and this year Uganda brought a full team (unlike last year) - and they came 1st-2nd-3rd! USA were also in the medals, but Mexico performed much worse this year. We beat Kenya in the team competition too!

Saturday Jul 29 #

11 AM

Trail/terrain running 45:00 intensity: (22:00 @1) + (22:00 @2) + (1:00 @3) 9.2 km (4:53 / km) +300m 4:12 / km

Slightly flatter run from the hotel. About 60% gravel road, mostly uphill on the way out. Calf still slightly tight, but getting ace massage/treatment from the GB physio.

Friday Jul 28 #

11 AM

Trail/terrain running 36:00 intensity: (15:00 @1) + (18:00 @2) + (3:00 @3) 6.1 km (5:54 / km) +200m 5:04 / km

Easyish jog from the hotel. Really hard to find flat running, and even harder off road. Still feeling the calf a bit.

Strength and conditioning 40:00 [0]

3 PM

Trail/terrain running 1:00:00 [0] 6.5 km (9:14 / km) +450m 6:51 / km

Lap round the course, very slow. Lots of other walking around too. Steep and hot.

Thursday Jul 27 #

10 AM

Trail/terrain running 32:00 intensity: (15:00 @1) + (17:00 @2) 6.6 km (4:51 / km)

Jog before travelling to Italy. Long journey - horrible traffic around Milan, and arrived quite late.

Wednesday Jul 26 #

Trail/terrain running 30:00 [1] 6.0 km (5:00 / km) +50m 4:48 / km

6 PM

Swimming 30:00 [2]

Tuesday Jul 25 #

Note
(rest day)

Tactical rest day to rest my tight calf

Monday Jul 24 #

11 AM

Spinning intervals 1:00:00 intensity: (15:00 @1) + (13:00 @2) + (4:00 @3) + (28:00 @4)

R calf a bit tight so precautionary day off running.

2*15 mins #sandstorm

Mudge massage after
4 PM

Surveying 2:00:00 [0]

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