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Training Log Archive: harley

In the 31 days ending May 31, 2009:

	activity	#	time	miles	km	+m
	Bike	8	9:00:00	82.62	132.97
	Run	7	8:57:00	5.1	8.2	300
	Walk	3	5:10:00
	Strength&Conditioning	3	1:10:00
	Flexibility/Mobility	1	20:00
	Total	21	24:37:00	87.72	141.17	300
averages - sleep:4.9

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Sunday May 31, 2009 #

Bike 1:50:00 [5] 32.0 km (3:26 / km)

Ride over Hill Top onto Sandwell Valley
then
4 figure of 8 loops of sapping singletrack
then
Back over HIll Top

Saturday May 30, 2009 #

Walk warm up/down 50:00 [1]

ankles very tight - walk to loosen up

Friday May 29, 2009 #

Bike 1:35:00 [4] 26.0 km (3:39 / km)
slept:5.0 (injured)

Ride over Hill Top onto Sandwell Valley
then
3 figure of 8 loops of sapping singletrack
then
Back over HIll Top

Thursday May 28, 2009 #

Walk (POC) 3:00:00 [2]

Walking around and gardening on the Sandwell POC
left calf really giving me gyp - went over on this ankle twice :-(

Wednesday May 27, 2009 #

Strength&Conditioning 10:00 [3]

Bike 1:45:00 [4] 26.0 km (4:02 / km)

Ride over Hill Top onto Sandwell Valley
then
3 figure of 8 loops of sapping singletrack
then
Back over HIll Top

Monday May 25, 2009 #

Run warm up/down 25:00 [2]
(injured)

Run race 53:00 [4]
(injured) shoes: Inov Roclite 1

Corndon - SinS 3
Managed to stretch achilles enought to contemplate a run - was OK as long as I didnt push it or run uphill.
Made a mess of a few controls getting well confused on boulder firlds (couldnt stand up at times) and at a pit by a wet ditch, but there were plently of other unmapped features sucha s a bigger ditch!
not my finest hour.

Sunday May 24, 2009 #

Walk 1:20:00 [2]
(injured)

Achilles knackered after yesterday so didnt run on Brown Clee - I hate the area anyway.
Walked to the start, then out to a casualty (child) who I piggypacked back down the hill, then did collected some controls.

Saturday May 23, 2009 #

Run warm up/down 15:00 [2]

Run race 43:00 [4]
(injured) shoes: Inov Roclite 1

Managed too loosen the achilles enough for a canter around the lovely Rorrington & Stapely on M50S (forced to change from long coz of injury) . Came 3rd which was pretty good - made an error towards the end misreading the contours & vegetation in an area I have struggled with before.
Views were stupendous.

Friday May 22, 2009 #

Bike 30:00 [3]
slept:6.0

commute

Thursday May 21, 2009 #

Bike 30:00 [3]

commute

Wednesday May 20, 2009 #

Bike 30:00 [3]
slept:6.0 (injured)

commute

Tuesday May 19, 2009 #

Strength&Conditioning 30:00 [3]

Monday May 18, 2009 #

Note
slept:6.0 (injured)

aaaargh! my achilles was just a slight nag after yesterdays run - overnight it has become a monster! cant walk properly.

now i think about it i did have an ankle inversion during yesterdays run (after no 16) as this left tendon does not run straight this was probably the cause :- (

Sunday May 17, 2009 #

Run warm up/down 15:00 [2]
slept:4.5

Run race 1:20:00 [4] 8.2 km (9:45 / km) +300m 8:15 / km
shoes: Inov Roclite 1

Bentley Woods Short Brown - very wet, well wrapped up

Achilles/calf held up - tried a thumb compass, had to mess around a bit but will persevere - took it easy but still got knackered as this is my longest run for a long time

a whole bottle of wine and only a few hrs sleep was not best prep for this

Saturday May 16, 2009 #

Strength&Conditioning 30:00 [3]

for no real reason other than 'life' getting in the way I havent done and of this for a while
just did some general stuff to wake the various muscle groups up

Tuesday May 12, 2009 #

Bike 1:10:00 [4] 20.0 km (3:30 / km)
slept:3.5

out for a couple of loops of sandwell valley again - bliss

Monday May 11, 2009 #

Bike 1:10:00 [3] 18.0 mi (3:53 / mi)
slept:5.5 (injured)

Rode up onto sandwell valley then did a couple of big figure of 8 loops in the late afternoon sun. Saw a fox.

Achilles giving me some gyp since run on Saturday. Caused - i think - by running (jumping) down woodland steps 2 at a time, resulting in an over stretch on landing

Saturday May 9, 2009 #

Run 1:40:00 [3]
slept:4.5 shoes: Inov Roclite 1

ran onto sandwell valley to try out the new POC. The posts have only been in for a couple of weeks and 3 had already disappeared into the undergrowth so some gardening was required.
I had intended to have an easy run around but with 3 very bad nights and a chinese for dinner yesteday (always makes me feel crap) I felt awful - could barely put one foot in front of the other.

Tuesday May 5, 2009 #

Run 50:00 [3]
slept:3.0 shoes: Inov Roclite 1

After a couple of bad nights I thought a fairly easy session was reqd.

warm up jog / stretch 10 mins

hill reps - 250m gently rising field -
6 x (1min target, jog back recovery)
1.02, 1.00, 1.00, 1.00, 0.59, 0.57
stopped so as not to re-injure achilles / calf

gentle warm down run - undulating

achilles / calf started nagging just as I got home - stretched it out

Sunday May 3, 2009 #

Run race 59:00 [4]
shoes: Inov Roclite 1

BOK Trot new beechenhurst
running not as good as yesterday as didnt get much sleep in tent but at least orienteering was better except for 5/6/7 when i dropped from 2nd to 11th - boo!

Run warm up/down 15:00 [2]

Saturday May 2, 2009 #

Run race 1:07:00 [4]
shoes: Inov Roclite 1

Mallards Pike - Dreadful
Running was good - lots of Bambi moments - but couldnt read all those ditches on the map nor the unmapped ones on the ground.

Run warm up/down 15:00 [2]

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