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Training Log Archive: Poo Boy

In the 7 days ending Apr 23:

activity # timemileskm+m
  Running (Terrain/Soft)4 3:35:30 26.09(8:16) 41.98(5:08) 536
  Running3 3:34:24 30.31(7:04) 48.78(4:24) 462
  Running (Road)2 1:42:42 14.59(7:02) 23.48(4:22) 152
  Strength & Conditioning1 1:00:00
  Orienteering1 29:52 4.24(7:03) 6.82(4:23) 144
  Drills3 13:53 0.86(16:04) 1.39(9:59) 7
  Total8 10:36:21 76.09 122.45 1300
averages - weight:63.7kg

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MoTuWeThFrSaSu

Sunday Apr 23 #

8 AM

Running 1:49:04 [2] 24.4 km (4:28 / km) +229m 4:16 / km
shoes: Nike Pegasus 32 (L Black)

Very pleasant long run with Dave out to Bramcote, Wollaton Park and the Uni. Beautiful sunny day but not too hot. Legs feeling alright actually.

Saturday Apr 22 #

9 AM

Running (Road) 15:21 [2] 3.21 km (4:47 / km) +9m 4:43 / km
ahr:154 max:173 shoes: Asics DS Trainer 18 #4 Yellow

Drills 3:24 [1] 0.26 km (13:05 / km) +1m 12:57 / km
ahr:115 max:132 shoes: Asics DS Trainer 18 #4 Yellow

Running (Road) (Threshold) 34:27 [4] 9.37 km (3:41 / km) +2m 3:40 / km
ahr:161 max:171 shoes: Asics DS Trainer 18 #4 Yellow

Planned an 8 mile tempo on the meadows but my legs weren't happy with that today.

Cut it short after 25mins, had a break then did another mile before calling it a day. Not ideal but still got a reasonable amount of work done.

Needed to get it done early before heading down to Nottingham but I didn't sleep well again so that probably didn't help.

Running (Road) 32:14 [2] 7.04 km (4:35 / km) +88m 4:19 / km
ahr:139 max:153 shoes: Asics DS Trainer 18 #4 Yellow

Made up for lost miles by going sightseeing. Had a T past HB but unfortunately was too early to see any brown. Starting bonking and dying for food after that.

Friday Apr 21 #

Note
weight:63kg

Maybe I'm dehydrated
5 PM

Running 1:15:09 [2] 16.18 km (4:39 / km) +225m 4:21 / km
shoes: Nike Pegasus 32 (L Black)

Blackford and Braids with James on another beautiful sunny afternoon. Feeling pretty grotty but too enjoyable up there not to.

Thursday Apr 20 #

Note
weight:63.9kg

7 AM

Strength & Conditioning 1:00:00 [1]

Upped the weight a bit today.
5 PM

Running (Terrain/Soft) 20:10 [1] 4.11 km (4:54 / km) +8m 4:51 / km
shoes: Asics DS Trainer 18 #4 Yellow

Drills 7:15 [1] 0.74 km (9:48 / km) +1m 9:46 / km
shoes: Asics DS Trainer 18 #4 Yellow

Running (Threshold) 11:10 [4] 3.35 km (3:20 / km) +2m 3:20 / km
shoes: Asics DS Trainer 18 #4 Yellow

Running (VO2 Intervals) 19:01 [5] 4.85 km (3:55 / km) +6m 3:54 / km
shoes: Asics DS Trainer 18 #4 Yellow

Pasty baps, tasty laps with ACJC aka The PB 69ers.

I felt imaginative tonight so we did:

10min T [2],
2x 1km I [2],
5x 400m I [60,45,30,15].

A toothsome wind as ever but we worked well and it was a lot of fun. Felt good at the end which makes a nice change.

3.09km (3:15min/km)
2.57, 2.56
68, 69, 67, 69, 64

Running (Road) 20:40 [1] 3.86 km (5:21 / km) +52m 5:01 / km
shoes: Asics DS Trainer 18 #4 Yellow

Wednesday Apr 19 #

Note
weight:63.9kg

4 PM

Running (Terrain/Soft) 1:30:03 [2] 16.67 km (5:24 / km) +394m 4:50 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Lovely sunny afternoon on AS with Mikey, Klara and Jonny. I think my legs felt worse than yesterday but it was great fun.

Tuesday Apr 18 #

Note
weight:64.1kg

5 PM

Running (Terrain/Soft) 1:23:02 [2] 17.7 km (4:41 / km) +71m 4:36 / km
shoes: Nike Pegasus 32 (L Black)

Well, despite a huge amount of moaning in the last few days, that didn't feel totally awful. Didn't feel great either but some good company from Tess made the plod pretty enjoyable.

Monday Apr 17 #

10 AM

Running (Terrain/Soft) 11:27 [1] 1.83 km (6:15 / km) +15m 6:01 / km

Drills 3:14 [1] 0.39 km (8:17 / km) +6m 7:45 / km

Orienteering 29:52 [4] 6.82 km (4:23 / km) +144m 3:58 / km

JK Relay - 3rd leg, 3rd place!

Running with Rich and Dave. I think we knew a medal was possible but it would definitely be a good tussle if we wanted it.

They both did an excellent job and sent me out 6th man (though I hadn't really been paying attention so didn't know this). I just knew I had to go out and run a clean middle race then see what battles I ended up in. My legs felt truly horrible so what would happen then would be anyone's guess.

Went well and cleanly through the first half, passing EUOC teams in the form of Colm and Tim then catching Speakey at the first control in the open. Tucked in behind him for a bit until the spectator as I was feeling pretty grim then took the lead and tried to make a decisive move on the longer leg. I went straight, not knowing where he was but hit my control with nobody in sight so was feeling good. Climbing up the hill he popped out on my left having had a different forking though so the pressure was back on.

I responded well by spooning up both of my next forked controls but got lucky because he did the same on his forking. I was dead relieved to get to the field running at the end with a small gap on him so from there things were nice and safe (though painful). Got to the run-in and Dave high-fived me telling me we were 3rd! I'd had no idea, and had just been focussed on the battle with Matt - really surprised and really happy with that!

Great to get NOC back on the podium after a 3 year dry spell. I still dream of getting on some higher steps one day too.

Running (Terrain/Soft) 10:48 [1] 1.67 km (6:28 / km) +48m 5:39 / km

Just as tragic warm down as yesterday, but at least Kris didn't shit himself this time.

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