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Training Log Archive: Treb

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	Running	16	8:33:14	54.47		87.66		479
	Orienteering	5	4:59:45	30.4	(9:52)	48.92	(6:08)	524	101c
	Running Road	7	4:38:07	37.02	(7:31)	59.57	(4:40)	265
	Running on Paths	3	2:49:57	20.31	(8:22)	32.69	(5:12)	379
	Core/ Strength	7	2:42:00
	The Track	3	2:20:00	16.28		26.2
	Stretching/Rolling/Yoga	7	1:50:00
	Football	1	1:30:00
	Cycling	1	1:00:00
	Cross Country	1	39:55	6.61	(6:02)	10.64	(3:45)
	Drills	1	5:00
	Total	45	31:07:58	165.08		265.68		1647	101c
	[1-5]	42	30:02:58
averages - weight:81kg

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Saturday Nov 30, 2013 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Inov8 x-talon

Quick run to test knee before heading to london for a night out.

Friday Nov 29, 2013 #

Running 15:00 [1]
shoes: Inov8 x-talon

I was going to go further and for longer but started getting a weird pain in my knee and thought it was best to head back.

Thursday Nov 28, 2013 #

5 PM

Running 37:00 [3] 7.67 km (4:49 / km) +45m 4:41 / km
shoes: Gel-DS Trainer

Run to training unfortunately no watch as left it in Sheffield.

6 PM

The Track intervals 22:30 [5] 6.0 km (3:45 / km)
shoes: Gel-DS Trainer

15x 300m with 100m jog recovery. Told to aim for 60secs. But getting 57's for with a few 53's and some 55's.

The Track warm up/down 12:00 [1]

Monday Nov 25, 2013 #

Note
(rest day)

SPOOK Weekend has broken me

Sunday Nov 24, 2013 #

2 PM

Football 1:30:00 [3]
shoes: Inov8 x-talon

Shit skills and big tackles. SPOOK football is back. Hangover was going in waves and i had some very low moments. Also managed to really damage my shin as every tackle seemed to connect with the same spot, was really hurting when ever I out weight on my foot later on.

Saturday Nov 23, 2013 #

11 AM

Orienteering 57:41 [4] 6.88 km (8:23 / km) +156m 7:32 / km
shoes: Inov8 x-talon

SPOOK relays teamed up with the mighty Mr Hartmann. Thought a beer on the way to the start would cure my illness but it didn't. The first control was awful and the first loop was terrible as well. But after that the second two loops were pretty good. The beers in the pub after completely cured my illness.

Friday Nov 22, 2013 #

3 PM

Running on Paths 56:15 [3] 10.11 km (5:34 / km) +232m 4:59 / km
shoes: Inov8 x-talon

Pre SPOOK weekend lap of the normal Rivelin loop with Kris and Willy. Much better use of my time than meeting up with someone and also set me up nice for a big first night back in the Union. I miss being a student.

Thursday Nov 21, 2013 #

5 PM

Running Road 37:00 [3] 7.67 km (4:49 / km)
shoes: Gel-DS Trainer

Normal run from work to training. Unfortunately had forgotten to charge the watch so time is a guess as seemed like the same pass as last week.

6 PM

Drills warm up/down 5:00 [2]
shoes: Gel-DS Trainer

The Track intervals 45:00 [5] 8.1 km (5:33 / km)
shoes: Gel-DS Trainer

5x 300m with 100m walk recovery 4 times. 4mins between sets.
Turned up to find out I would be the only one running this session, so had a lovely 20 intervals to do by myself, told to aim for 48s per rep.
48, 47, 47, 47, 47
47, 47, 46, 47, 47
47, 47, 49, 47, 49
48, 48, 48, 47, 47
Pretty happy with the times and was really struggling on the last set. After the dip down to 49 took 2 extra mins recovery between the sets to see if lightening the load would help. I all not the most fun session I have ever run but pretty happy with the pace.

The Track warm up/down 9:00 [1] 1.6 km (5:37 / km)
shoes: Gel-DS Trainer

Couple of laps of the track and then to the car.

Wednesday Nov 20, 2013 #

10 AM

Cycling 1:00:00 [2]
shoes: Gel-DS Trainer

Decided that hail and lightening weren't the greatest conditions for a morning run. So went to the Gym with my Dad. Not sure how Ralph does this every day it is very very dull.

C • Ralph 3

Core/ Strength 15:00 [3]

Bit of core and some machines stuff.

9 PM

Core/ Strength 10:00 [3]

Bored watching tv so got some press-ups and sit-ups in.

Tuesday Nov 19, 2013 #

5 PM

Running Road 29:00 [3] 6.05 km (4:48 / km)
shoes: Gel-DS Trainer

The normal run from work to training, left watch at home though so the time is a bit of a guess.

6 PM

Running Road warm up/down 15:45 [1] 2.63 km (5:59 / km) +30m 5:40 / km
shoes: Gel-DS Trainer

Lap of the park as a warm up. Ali turned up with my watch so everything else is timed properly.

Running Road intervals 39:00 [4] 10.41 km (3:45 / km) +86m 3:36 / km
shoes: Gel-DS Trainer

3x 11mins with 3 mins recovery. Were told to aim to go further on each one. Pretty tough session and legs weren't feeling at their best but managed to increase the distance on each one.
3.06, 3.18 and 3.27.

Running Road warm up/down 12:41 [2] 2.17 km (5:51 / km) +27m 5:30 / km
shoes: Gel-DS Trainer

Quite a quick jog the long way back around the park to the cars.

10 PM

Stretching/Rolling/Yoga 20:00 [0]

Monday Nov 18, 2013 #

7 PM

Core/ Strength 55:00 [3]

Unfortunately couldn't locate a headlight so decided against a run. So did a long heavy core session.

10 PM

Stretching/Rolling/Yoga 15:00 [1]

Little bit of rolling while watching MIC.

Stretching/Rolling/Yoga 15:00 [0]

Note

And I have managed to fixed my watch which is a win.

Sunday Nov 17, 2013 #

Event: Dorset Delight

11 AM

Running warm up/down 15:00 [1] 1.3 km (11:32 / km)
shoes: Supra

Jog to the start attempting not to get kicked by horses on the way.

Orienteering race 1:08:19 [4] 9.2 km (7:26 / km) +170m 6:48 / km
shoes: Supra

My Dad is mental and decided to that going to Dorset for a day was a good idea.
The area was mainly open and really runnable for the first part but then had gorse everywhere for the second half. Navigation went ok for most of it just had a few shakes on a couple of controls and one larger mistake where i turned the wrong way after coming over a ridge.
Running: I was feeling good and running well for most of the course think I still need to gain a little strength as struggling slightly in the deeper heather.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Supra

Friday Nov 15, 2013 #

9 AM

Running on Paths 52:10 [3] 10.07 km (5:11 / km)
shoes: Inov8 x-talon

I work late again today so another prebreakfast run. Legs were feeling very stiff. Went out towards the rail then along green lane back up to the top of the hill along the moors footpaths to little brington, had to change to route slightly going up to Robert's barn as there was a tractor spraying some shite over the footpath. So ran around the edge of a few fields to get back on to the path without getting lungs full of pesticide. Dropped down to the carriage drive and up through tebits.

7 PM

Core/ Strength 15:30 [4]

Pre-dinner core.

9 PM

Stretching/Rolling/Yoga 10:00 [1]

10 PM

Stretching/Rolling/Yoga 15:00 [0]

Thursday Nov 14, 2013 #

5 PM

Running Road 37:00 [3] 7.67 km (4:49 / km) +45m 4:41 / km
shoes: Gel-DS Trainer

The normal run to training from work. Watch is still not working so time is a bit of a guess.

6 PM

The Track warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Gel-DS Trainer

The Track intervals 37:30 [4] 8.7 km (4:19 / km)
shoes: Gel-DS Trainer

Thursday means track time. 4x 2km with 200m walk/jog recovery.
All done at 80secs lap pace, dropped a few seconds on the first session but then managed to hold the pace for the rest. Legs were starting to feel pretty dead by the end of the set.

The Track warm up/down 9:00 [1] 1.2 km (7:30 / km)
shoes: Gel-DS Trainer

Few laps jog of the track.

Wednesday Nov 13, 2013 #

Note
weight:81kg

Still losing the booze weight, think I drank more beer than I thought at Uni.

C • Surely 2

9 AM

Running on Paths 1:01:32 [3] 12.51 km (4:55 / km) +147m 4:39 / km
shoes: Inov8 x-talon

Morning run in the sun with Willy. Down to the rifle range and then out to towards Whilton on the moors back towards the village and down to the Whilton road before looping behind the half cut copse and back home with a loop behind the church to get the time up a little.
Legs felt pretty stiff to begin with but felt better as the run went on. I was slightly regretting not having breakfast before we went though.
Had a good chat with Willy about the how great SPOOK weekend is going to be and the gossip form ShUOC, seems like the boys have all become emotional wrecks since my father figure role left the Steel City.

6 PM

Core/ Strength 31:30 [3]

Bit of core after an afternoon of learning how to save lives at work .

Tuesday Nov 12, 2013 #

Stretching/Rolling/Yoga 10:00 [1]

5 PM

Running Road 30:00 [3] 6.01 km (5:00 / km)
shoes: Gel-DS Trainer

Work to the park as normal. Decided that poeple that ride reclined bikes are mental after seeing one cut in front of a HGV on one of the roundabouts in Brackmills I could barely see him so don't know how he thought any drivers could see him.

6 PM

Running Road warm up/down 4:23 [1] 0.72 km (6:05 / km)
shoes: Gel-DS Trainer

Jog to the start point for the session.

Running Road intervals 28:48 [5] 6.44 km (4:28 / km) +31m 4:22 / km
shoes: Gel-DS Trainer

Athletics. 5 laps of the smaller park which is 1.25km with 2mins recovery. Hard session and pushing hard all the way managed to get quicker on each one, my Garmin is still being shit so have used Willy's times:
4:11, 4:06, 4:04, 4:02, 3:59. Working hard on the last one and managed to dip below 4 mins.

Running Road warm up/down 13:07 [2] 2.4 km (5:28 / km)
shoes: Gel-DS Trainer

The long way round the park back to the cars.

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Monday Nov 11, 2013 #

7 PM

Running Road 31:23 [3] 7.4 km (4:14 / km) +46m 4:07 / km
shoes: Gel-DS Trainer

A bit more wearing in the new trainers. So went to Whilton and back with Willy. Had to go after work and it was rather dark so took a head torch. Seemed to be going at a pretty decent pace and opened up the legs a little through the village to see how the legs were after the weekend.

Sunday Nov 10, 2013 #

11 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 x-talon

Very slow jog before and walk back to the car after. Garmin still not finding satellites which is a bit shit.

Orienteering race 39:54 [4] *** 5.9 km (6:46 / km)
28c shoes: Inov8 x-talon

Orienteering race near Kettering. On a pretty cool area which used to be iron works so had much more detail than i expected. Area was made up of a lot of low steep ridges which were fairly slippy and there was a good amount of brambles around.
Navigating pretty well and only a couple of small mistakes one from over shooting and the others from leaving controls in slightly the wrong direction, running well as well but could definitely feel yesterdays run in the legs.

Saturday Nov 9, 2013 #

Event: Birmingham & District Invitation Cross Country League : Leamington

2 PM

Running warm up/down 17:20 [1] 2.0 km (8:40 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog around the fields at Leamington to look at the course and watch the women cross the ditch which is always entertaining. Then a few drills and stuff. For some reason i couldn't get satellites so the distance is a guess.

Cross Country race 39:55 [5] 6.61 mi (6:02 / mi)
shoes: Saucony Green ones

Birmingham Cross Country league. This was the first in the Birmingham cross country leagie races and all the divisions were there so had a lot of people in the race. Course is three laps around reasonably flat fields apart from one steep hill and the infamous ditch cross that id really fucking muddy.
Went off at a controlled pace and actually managed to continually over take during the race for a change. They definitely struggle with hill in this league as i was over taking groups on the up and down hill sections. Also managed to stay on my feet on the ditch crossing which is always a good thing.
Came third for the club and think i was in the top 60 or 70 which i am fairly happy with, first place for the club was 4th behind a foreign chap, a randomer and some guy that is apparently a professional that runs for Birmingham uni.
Should be an interesting set of races as seems to be a pretty high standard in division 1 with Birmingham and Loughborough unis competing in it. Next one is in Northampton.

Running warm up/down 15:47 [1] 2.0 km (7:54 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog around the fields with Jacob (the first counter for the club) chatting about his training group at St Mary's and the fact that he is aiming for GB junior team selection at some race in Liverpool in a couple of weeks which made me feel a lot better about the fact he had beaten me. Also started to realise that buying spikes the day before a race is not long enough to wear them in have some blisters.

9 PM

Stretching/Rolling/Yoga 10:00 [1]

Decided to buy myself a roller. Had forgot just how much it hurts.

Friday Nov 8, 2013 #

11 AM

Running 31:03 [3] 6.86 km (4:32 / km) +72m 4:18 / km
shoes: Gel-DS Trainer

Little run to test the new shoes as decided it was finally time to retire the white ones that i have run through the sole of. been running on foam for the last couple of weeks. Also got myself a roller, and visited the other running shop to get some spikes for tomorrow. It is definitely a good job that my coach works in one branch and mate works in the other, always means giant discounts.

Thursday Nov 7, 2013 #

5 PM

Running 36:20 [3] 7.67 km (4:44 / km) +45m 4:36 / km
shoes: White, shoes 2

Run to training from work. This week was made a little more interesting by a guy getting road rage towards me. Got honked at while crossing a road that he started turning in while I half way across so flicked him the v and yelled some foul language. Next thing I know he has turned around and is driving along side me yelling abuse and telling me i am in shit shape. Decided it was best on to start abusing his mum as he had a friend in the car and things might have got a little interesting.

6 PM

Running warm up/down 11:41 [2] 2.17 km (5:23 / km) +5m 5:19 / km
shoes: White, shoes 2

Quite a quick jog around Upton with Rob, the guest appearance for tonight, and Guy.

Running intervals 35:41 [4] 6.96 km (5:08 / km)
shoes: White, shoes 2

400, 100m walk, 600m, 100m walk, 800, 200m walk. x3
Session was supposed to be 4 but dropped out after 3 to rest slightly for saturday. Legs were a bit stiff but will hopefully sort themselves out.

Running warm up/down 13:44 [1] 1.14 km (12:03 / km) +5m 11:47 / km
shoes: White, shoes 2

Couple of laps of the track and then a wander to find someone to give me a lift on Saturday.

Wednesday Nov 6, 2013 #

5 PM

Running 40:01 [3] 7.52 km (5:19 / km) +65m 5:06 / km
shoes: Inov8 x-talon

Head torch run after getting back from work a little late. Forgot how much easier it is to run on ploughed fields with grip on my shoes.

7 PM

Core/ Strength 20:00 [3]

5x 20 press-ups 30 sit-ups.
Plus some extra.

Tuesday Nov 5, 2013 #

5 PM

Running 29:33 [3] 6.05 km (4:53 / km) +75m 4:36 / km
shoes: White, shoes 2

Run from work to training again. The footpath between Hardingstone and Brackmills was very dark and couldn't see anything.

6 PM

Running warm up/down 14:02 [2] 2.55 km (5:30 / km)
shoes: White, shoes 2

Lap of the park as a warm up.

Running intervals (Fartlek) 38:39 [4] 8.03 km (4:49 / km) +70m 4:37 / km
shoes: White, shoes 2

3 laps of Fartlek around the park, this weeks guest appearance came from Hawlsy who was recovering from the Snowdonia marathon so didn't do entire session. But meant we had a larger group than normal for the first two laps, after that just me, Guy and Jordan for the last one and me and Guy made it a pretty brutal lap cutting the recoveries down and more fast sections than the other two.

Running warm up/down 7:33 [1] 0.9 km (8:23 / km)
shoes: White, shoes 2

Bit of a jog as a warm down.

Monday Nov 4, 2013 #

Note

For some reason my mum has decided that our house is going veggie for the month of November. So for the next month i shall not be eating meat (well for most of the month) guess it will be interesting to see how it affects the training and the weight loss. It will either make me as quick as Peter and Ralph or my body shall become as weak as their's and i will be broken or ill by the end of the month.

C • Wierd 6

10 AM

Running 40:01 [3] 8.05 km (4:58 / km) +97m 4:41 / km
shoes: Inov8 x-talon

Started work late today so decided to take advantage of the good weather and go for a prebreakfast run in Harlstone firs. Went around the outside and over the golf course, and then a little more in the woods. Legs felt gradually better as the run went on. I was also running in inov8's for the first time (they were reduced) and they seemed good although will need wearing in a little before the fit my overly wide feet completely comfortably.

7 PM

Core/ Strength 15:00 [3]

Bit of evening core.
7x 20 pres-ups and 30 sit-ups

Sunday Nov 3, 2013 #

Event: SOC November Classic (UKOL19)

12 PM

Running warm up/down 10:06 [1] 1.07 km (9:26 / km)
shoes: Supra

Orienteering race 1:16:53 [4] *** 14.08 km (5:28 / km) +126m 5:14 / km
34c shoes: Supra

November Classic. Not trying to push to hard and make sure the navigation was going ok, which didn't work as affectively as i had hoped. Had a few little errors where i didn't manage to stick to a straight line as well i could have.
Definitely need to work on my planning ahead and control flow this has been a bit poor today and yesterday, also seem to be out of practise at reading the map on the run.

7 PM

Note

Think I should have done a warm down, legs were seizing up all the way home.

Saturday Nov 2, 2013 #

12 PM

Running warm up/down 9:13 [1] 0.33 km (27:56 / km)
shoes: White, shoes 2

Ended up doing very little for the warm up as managed to get my start time moved forward an hour.

Orienteering race 56:58 [5] *** 12.86 km (4:26 / km) +72m 4:19 / km
39c shoes: White, shoes 2

Salisbury Street race, a good course that was more technical than i thought it would be and longer as well the descriptions said 7 something. Felt like i was running quite well just being let down by some poor navigation and foolish mistakes being a little to hesitant in the more detailed places as well. I also nearly missed punched as ran 26 to 28 then 27 28. Not sure how but lost a minute to Spurtworstle on one of the long legs. Was a good course a little dead running but some really technical bits around the schools.

Running warm up/down 15:16 [1] 1.89 km (8:05 / km)
shoes: White, shoes 2

Little warm down around the cathedral

Friday Nov 1, 2013 #

4 PM

Running 35:14 [3] 6.5 km (5:25 / km)
shoes: White, shoes 2

Loop with Ali, everything was pretty wet and slippy.

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