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Training Log Archive: Shminty

In the 31 days ending Aug 31, 2016:

activity

time

miles

Running

24:38:30

195.85

(7:33)

315.19

(4:41)

Cycling

11:10:00

Strength and Conditioning

2:25:00

Orienteering

43:19

3.6

(12:02)

5.79

(7:29)

Drills

30:00

Total

39:26:49

199.45

320.98

4:22

0:00

» now

Wednesday Aug 31, 2016 #

8 PM

Strength and Conditioning 15:00 [1]

Tuesday Aug 30, 2016 #

7 PM

Running 17:53 [2] 3.9 km (4:35 / km)
shoes: Karrimor Road

Running 23:00 [5] 5.93 km (3:53 / km)
shoes: Karrimor Road

Central AC session
5x3mins (2mins off)

A good sized group who run faster than me, just what I'm after!
Not too far behind on first but then they got quicker and I stayed about the same.

Running 15:53 [2] 3.33 km (4:46 / km)
shoes: Karrimor Road

Drills 20:00 [2]

(after warm up)

Monday Aug 29, 2016 #

2 PM

Running 15:08 [2] 2.73 km (5:33 / km)
shoes: Inov8 X-talon 212

3 PM

Running 17:21 [5] 3.33 km (5:13 / km)
shoes: Inov8 X-talon 212

Reeth Show
Most runnable race of the weekend.
Jack got away though up the hill. Followed him down but we ended up going a bit wrong (too far right), if I'd been more alert would have got the right route and maybe caught him. Surprisingly closer to him at bottom than top.

Running 10:32 [2] 1.74 km (6:03 / km)
shoes: Inov8 X-talon 212

Sunday Aug 28, 2016 #

9 AM

Running 32:29 [2] 5.67 km (5:44 / km)
shoes: Inov8 X-talon 212

From the campsite in Malham (walk) up the cove and across to Gordale Scar with Jack.

11 AM

Cycling 1:30:00 [2]

Malham to Halton Gill.

2 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-talon 212

Running 15:26 [5] 2.08 km (7:25 / km)
shoes: Inov8 X-talon 212

Halton Gill Gala - Fell Race
Steep! More walking than running on the way up. Jack was about 20s ahead at top and couldn't see 3rd place. Lost ankle tape yesterday so took it 'easy' on way down.

Running 15:37 [2] 2.23 km (7:00 / km)
shoes: Inov8 X-talon 212

Cycling 20:00 [2]

Down Littondale to Arncliffe. Probably my favourite Dale!

Saturday Aug 27, 2016 #

11 AM

Cycling 3:30:00 [2]

Up in t' Dales for the weekend. Cycling and fell racing with Jack and Dave.
As normal on our trips we set off late and rushed to get to there.

3 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-talon 212

Running 19:12 [5] 3.79 km (5:04 / km)
shoes: Inov8 X-talon 212

Malham Show Fell Race
Well that was a bit of a shock. Not used to running up hills at the moment, was so steep walking wasn't much slower but when gradient flattened but quads just wouldn't move fast enough to run.

Well beaten into 5th place.

Running 18:00 [2] 3.0 km (6:00 / km)
shoes: Karrimor Road

Up to Malham Cove with Jack.

Friday Aug 26, 2016 #

5 PM

Running 1:00:00 [2] 13.24 km (4:32 / km)
shoes: Karrimor Road

Gold course

Thursday Aug 25, 2016 #

6 PM

Running 14:38 [2] 3.2 km (4:34 / km)
shoes: Karrimor Road

Running 15:49 [5] 5.07 km (3:07 / km)
shoes: Karrimor Road

Mid Cheshire 5km
Was sure I could run faster than last week. First 2km were fine then leaders I was with seemed to accelerate at 3km and I couldn't find another gear. Annoyed.

Wednesday Aug 24, 2016 #

12 PM

Running 1:01:24 [2] 13.53 km (4:32 / km)
shoes: Karrimor Road

Tuesday Aug 23, 2016 #

6 PM

Running 52:45 [2] 10.64 km (4:57 / km)
shoes: Karrimor Road

Running 13:15 [5] 4.5 km (2:57 / km)
shoes: Karrimor Road

Canal fartlek loop with WC.
Feeling good tonight.

Running 16:35 [2] 3.19 km (5:12 / km)
shoes: Karrimor Road

With Olly

Monday Aug 22, 2016 #

11 AM

Cycling 45:15 [3]

Potentially last ride round this circuit for a while so nice to get a pb.
Slow out but good speed along the river (helped by the wind!).

Strength and Conditioning 40:00 [3]

Sunday Aug 21, 2016 #

12 PM

Running 1:01:25 [2] 12.31 km (4:59 / km)
shoes: Inov8 X-talon 212

'Terrain' run from home.
Across the country park fields, couple of loops of the EA woods that they've just cut some ride through then a meandering lap of the golf course, where on seeing a bunker I had to run straight to it and through it.

Saturday Aug 20, 2016 #

12 PM

Running 16:25 [2] 3.72 km (4:25 / km)
shoes: Brooks Cascadia 5

Running 28:47 [4] 7.39 km (3:54 / km)
shoes: Brooks Cascadia 5

Loop of the northern golf course 1.95km
1 min off
2 x hills sprint
~1min off (starting every 10mins)

x3

6.56, 20 20
6.46, 19, 19
6.42, 18, 18

Running 15:45 [2] 3.16 km (4:59 / km)
shoes: Brooks Cascadia 5

4 PM

Strength and Conditioning 15:00 [1]

Friday Aug 19, 2016 #

4 PM

Running 1:17:22 [2] 16.69 km (4:38 / km)
shoes: Brooks Cascadia 5

Thursday Aug 18, 2016 #

12 PM

Running 1:01:10 [2] 13.03 km (4:42 / km)
shoes: Karrimor Road

4 PM

Strength and Conditioning 15:00 [1]

Wednesday Aug 17, 2016 #

6 PM

Running 19:15 [2] 4.15 km (4:38 / km)
shoes: Karrimor Road

inc 4x30s

Running 15:42 [5] 5.08 km (3:05 / km)
shoes: Karrimor Road

Ellesmere Port (Capenhurst) 5km
Flat and judging on previous races, normally a good field.
Ran in the group and felt comfortable for first 3km. Started breaking up then and ran into the lead for a few hundred metres before being passed again by the guy who had led most of it. Still feeling reasonable and with about 500m to go hit the front for the win. Bit surprised with the slow time (sure it's a bit long) but still a pb. Probably should have pushed on a bit harder in the 2/3km.

Running 18:22 [2] 3.37 km (5:27 / km)
shoes: Karrimor Road

Tuesday Aug 16, 2016 #

3 PM

Cycling 53:00 [2]

Taking it easy before race tomorrow. Out along the greenway, round the top and back along the greenway as headwind was strong along the river.

Monday Aug 15, 2016 #

3 PM

Drills 10:00 [1]

Running 51:00 [2] 10.94 km (4:40 / km)
shoes: Karrimor Road

Sunday Aug 14, 2016 #

1 PM

Running 17:22 [2] 3.49 km (4:59 / km)
shoes: Karrimor Road

Running 26:00 [4] 7.13 km (3:39 / km)
shoes: Karrimor Road

9x2mins on the GC trails.
580-650m

Running 16:31 [2] 3.33 km (4:58 / km)
shoes: Karrimor Road

Saturday Aug 13, 2016 #

4 PM

Running 1:15:00 [2] 12.3 km (6:06 / km)
shoes: Inov8 X-talon 212

Bleaklow
With Tom, Ash and Dan.
First time visit to the plane crash. Then all terrain running. Worked well as I ran harder lines so the others could keep up. Great fun.

Friday Aug 12, 2016 #

4 PM

Running 1:01:24 [2] 13.0 km (4:43 / km)
shoes: Karrimor Road

Round the GC.

Thursday Aug 11, 2016 #

6 PM

Running 15:03 [2] 3.14 km (4:48 / km)
shoes: Karrimor Road

Running 8:00 [2] 1.6 km (5:00 / km)
shoes: Karrimor Road

Running 24:32 [5] 6.3 km (3:54 / km)
shoes: Karrimor Road

West Cheshire track session.

5x
400m (100m)
300m (100m)
200m
90secs(~200m)
all at '5km' pace

Ran by myself from 50m in.

Running 2:54 [2] 0.5 km (5:48 / km)
shoes: Karrimor Road

Running 11:26 [2] 2.03 km (5:38 / km)
shoes: Karrimor Road

Wednesday Aug 10, 2016 #

4 PM

Running 44:58 [2] 9.53 km (4:43 / km)
shoes: Karrimor Road

Found out the Golf Club close to home closed couple of months ago so to check it out. Much better for normal training than I expected. Probably 3-4km of undulating gravel paths, much better than the canal towpath.

Tuesday Aug 9, 2016 #

11 AM

Running 53:00 [2] 10.5 km (5:03 / km)
shoes: Karrimor Road

Running 14:30 [4] 4.6 km (3:09 / km)
shoes: Karrimor Road

Fartlek with WC to Guilden Sutton. Some new places.

Monday Aug 8, 2016 #

11 AM

Cycling 46:00 [3]

5 PM

Strength and Conditioning 30:00 [1]

Sunday Aug 7, 2016 #

11 AM

Running 16:37 [2] 3.26 km (5:06 / km)
shoes: Brooks Cascadia 5

Orienteering 43:19 [2] 5.79 km (7:29 / km)
shoes: Inov8 X-talon 212

Bickerton
Green course from CSC Heat
Trying to run in terrain as much as possible. Brambles growing in bracken has to be one of the worse types of undergrowth but fortunately only a few patches like that.

Running 16:45 [2] 3.02 km (5:33 / km)
shoes: Inov8 X-talon 212

6 PM

Cycling 50:00 [2]

Saturday Aug 6, 2016 #

11 AM

Running 15:16 [3] 2.98 km (5:07 / km)
shoes: Karrimor Road

Running 36:00 [4] 9.86 km (3:39 / km)
shoes: Karrimor Road

Out and back along the river.

10mins 2.87km
3mins easy
15s/15s turnarounds 2.69km
3mins easy
10mins 3.00km

marginal headwind on way out

Running 15:52 [2] 3.17 km (5:00 / km)
shoes: Karrimor Road

Friday Aug 5, 2016 #

12 PM

Running 1:00:22 [2] 12.66 km (4:46 / km)
shoes: Karrimor Road

Thursday Aug 4, 2016 #

6 PM

Cycling 25:00 [1]

Down the greenway to Shotton.

Running 10:40 [2] 2.17 km (4:55 / km)
shoes: Karrimor Road

Running 25:22 [5] 7.4 km (3:26 / km)
shoes: Brooks Cascadia 5

Deestrider Off Road Grand Prix (race 3)

Two laps. Sat in behind someone for first lap as wasn't sure how well signed it was. Made a break at start of the second lap and won by about 15s.

Mostly grass, some tarmac and a couple of tussocky sections which I wasn't expecting.

Running 17:19 [2] 3.03 km (5:43 / km)
shoes: Brooks Cascadia 5

Cycling 25:00 [2]

Wednesday Aug 3, 2016 #

12 PM

Cycling 1:00:00 [1]

Easy day, achilles sore from yesterday.

Tuesday Aug 2, 2016 #

6 PM

Running 17:18 [2] 3.34 km (5:11 / km)
shoes: Karrimor Road

Running 46:09 [4] 10.91 km (4:14 / km)
shoes: Karrimor Road

Out with West Cheshire on their loop from Upton to Eccleston. Fartlek with everyone trying to finish the rep at the same time. Nice change from the normal. Rep times from 40s to 7.37. About 16.30 total effort.

Monday Aug 1, 2016 #

11 AM

Cycling 45:45 [3]

Standard loop.

5 PM

Strength and Conditioning 30:00 [1]

Bringing some weights in.

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