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Training Log Archive: Cat T

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running - easy49 38:32:00
  Running - hard8 4:14:00
  Orienteering - easy4 4:03:00
  S&C 7 3:50:00
  Orienteering - medium1 55:00
  Total53 51:34:00

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Sunday Dec 31, 2017 #

11 AM

Running - easy long 2:45:00 [2]

Long run across the moors. Blowing a hooley which wasnt great to run into up Castleton Rigg but better after i turned. Some of my "how bad could it be?" direct routes over the moors were quite bad (really deep heather over icy peat bog) and probably the slowest anyone has ever run beck hole to Goathland via Mallyan but quite enjoyed it :-)

Saturday Dec 30, 2017 #

10 AM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Nov 2017

Round and about into York from the ringroad
6 PM

Running - hard 5:00 [5]
shoes: Saucony Kinvara Nov 2017

About time i got the top gears working again. Easier introduction with the twelve hill sprints of christmas, jog back down so not much lactic production but focus was on getting as much power/distance as possible on each stride.

Running - easy warm up/down 35:00 [2]
shoes: Saucony Kinvara Nov 2017

Quite compact, still loads of work. Useful to have a good friend who is a doctor, when visiting today i was told that it might take another 6 weeks to feel properly recovered but that i might get an effect similar to altitude training (not sure if that's true or just to make me feel better, but i was also prescribed steak and ale pie and a Guinness for lunch, so that was okay)

Friday Dec 29, 2017 #

11 AM

Running - easy 54:00 [2]
shoes: Saucony Kinvara Nov 2017

Easy recovery/work break, mostly along the cinder track. Not the best weather for enjoying anything though!
5 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara Nov 2017

Easy work break volume 2. Too icy to do anything more useful anyway.

Thursday Dec 28, 2017 #

9 AM

S&C 45:00 [3]

Gym. Found the 15kg plates yeeesss.

Running - easy 35:00 [2]
shoes: Saucony Kinvara Nov 2017

Small extension on the way there, got my shuffle on on the way home
2 PM

Running - hard 40:00 [3]

4x10min/1min (except the last was 90 to avoid exciteable dogs) started at gribdale round and about northwards, up highcliff then back along the Cleveland Way towards Roseberry. Ice and my limited capacity meant it didn't feel like a massive amount of proper hard running was done but something in the bag anyway.

Running - easy warm up/down 40:00 [2]

Up from where we parked in kildale, back to gribdale from where the intervals dumped me then couldnt resist going up and over Captain Cooks on the way back. Had thought about doing it as a bonus effort but i was too settled into the warmdown plod gear by then. Top afternoon sun but cold.

Wednesday Dec 27, 2017 #

6 PM

Running - easy 40:00 [2]
shoes: Saucony Kinvara Nov 2017

Today has been a write off for a few reasons but at least i can now declare myself back in working order, which means i can actually make some proper plans for training. Made it out in the end.

Tuesday Dec 26, 2017 #

9 AM

Running - easy 43:00 [2]
shoes: Saucony Kinvara Nov 2017

Cinder track and then across the fields, in case this pair of road shoes hasnt had enough abuse yet
3 PM

Running - hard hills 58:00 [3]

4x Roseberry, the last from a bit further up though. Nice sunset to enjoy too. Nice to start with a more "organic" session but it was good to do something where my lungs worked lots, when they were actually meant to. Doesnt seem to be an awful lot wrong any more, excellent.

The record for the race is impressive!
C • record 2

Monday Dec 25, 2017 #

8 AM

Running - easy 35:00 [2]
shoes: Saucony Kinvara Nov 2017

Felt quite normal :-)
11 AM

Running - easy 1:01:00 [2]

Lilla cross from the farm above maybeck. Long grind up, soft going and against the wind, not feeling spectacular there but i dont think anyone ever has... Then back on the forest roads.

Sunday Dec 24, 2017 #

11 AM

Running - easy 45:00 [2]
shoes: Saucony Kinvara Nov 2017

Legs still wrecked but an easy one back from coffee in Bay. Another easy day should mean another jump in recovery from a pasty-and-weak perspective anyway so maybe it's not too bad. Under the layers of doms it feels like a more normal me is starting to emerge, so hopefully only a few days more...

Saturday Dec 23, 2017 #

11 AM

Running - easy long 1:52:00 [2]
shoes: Saucony Kinvara Nov 2017

Along the beach to sandsend, then up through mulgrave, up to lythe then back along the road. All the doms.
5 PM

Running - easy 20:00 [1]
shoes: Saucony Kinvara Nov 2017

The Shuffalo. This morning awoke the doms even more and i can hardly move. Wanted to do drills but ended up just going to the supermarket without much extra. Only went for naan bread but ended up clanking home like sesh santa.

Friday Dec 22, 2017 #

8 AM

Running - easy 1:06:00 [2]
shoes: Saucony Kinvara Nov 2017

The tourister - viaduct, West cliff, pier, squeezing through the swing bridge before it opened, up the East cliff. Then out past saltwick and home from the lighthouse. After an easy day and being back on the supplements felt so much better. Just a bit more short of breath than usual on the hills. Garmin charger having christmas holiday in Farsta, actually nice not to know my pace at the moment :-)
2 PM

S&C 1:00:00 [3]

Family trip to the gym, which has been done up and is pretty good, and I actually managed to get in there as a pay as you go member :-0 got a good amount of stuff done.
5 PM

Running - easy 35:00 [1]
shoes: Saucony Kinvara Nov 2017

Evening jog. Quads already heavy so happy for an easy trot but happily still full of energy.

Thursday Dec 21, 2017 #

11 AM

Running - easy 56:00 [2]
shoes: Saucony Kinvara Nov 2017

Roundhay on the way north. Felt shite.

Wednesday Dec 20, 2017 #

7 AM

Running - easy 23:00 [2]
shoes: Saucony Kinvara Nov 2017

To westgate station. Quite heavy bag and some morning run problems from half way, not convenient in a town...
9 AM

Running - easy 20:00 [2]
shoes: Saucony Kinvara Nov 2017

Then Sheffield station up to Kim's new practice
12 PM

Running - easy 55:00 [2]
shoes: Saucony Kinvara Nov 2017

Up the Clough with Kim. On the way back she asked if i'm anaemic because i seem like i am, breathing harder than i should be and no edge. Might see if i can get some more heavy duty iron tablets. Glad to have an answer.

Tuesday Dec 19, 2017 #

7 AM

Running - easy warm up/down 20:00 [2]
shoes: Saucony Kinvara Nov 2017

Making the most of having an absolute mare flying to Manchester yesterday (did it eventually but too late to make the last train connection to wakefield). From the hotel to warm up...

Running - hard 30:00 [3]
shoes: Saucony Kinvara Nov 2017

Then to the gym, which was really well equipped, apart from the treadmills being a bit shit. Changed plan and ran 30min tempo instead of intervals. At the lower end of working gears but feel like i shouldnt be too ambitious while i try to get some confidence back.

S&C 15:00 [1]

Core after
6 PM

Running - easy 1:02:00 [2]
shoes: Saucony Kinvara Nov 2017

On the roads exploring lucy's new hood. Nowhere v interesting is lit at night but got in a nice hour anyway to shake out the travel. Faffing a bit at junctions and some stops to make sure i was going the right direction.

Monday Dec 18, 2017 #

Note

Travel day. Feeling much better generally. Maybe the drugs work, maybe its a placebo effect, maybe something else completely.
8 AM

Running - easy 30:00 [2]
shoes: Saucony Kinvara Nov 2017

All there was time for. Sky on fire to see me off.

Sunday Dec 17, 2017 #

11 AM

Running - easy 2:10:00 [2]
shoes: Saucony Kinvara Nov 2017

Long run, trainers not the best for the amount of skating and terrain i ended up taking. Svartvik, mörtsjön, round kvarnsjön and back through Ågesta. Usual fun and games finding my way over from mörtsjön. Late to get out but once going not feeling too bad, taking it easy but trying not to plod too much on the way home (not so simple with frozen feet)

Saturday Dec 16, 2017 #

10 AM

Running - hard intervals 28:00 [4]
shoes: Adidas flats

Long intervals ar Bosön. Hitting a wall whenever i try to go above threshold, and not sure how much is legs and how much is brain letting me down. Started on the iron and mineral tablets and i hope that has an effect.

Running - easy warm up/down 40:00 [2]

From ropsten to Bosön, warm down at the track.
6 PM

Running - easy 35:00 [1]
shoes: Saucony Kinvara Nov 2017

easy on the roads, not sure hökarängen would be much fun. could hardly move but this time the main culprit was just incredibly tight r glute, forgot how tight the bends are on indoor tracks.

Friday Dec 15, 2017 #

10 AM

Running - easy 1:10:00 [2]
shoes: Saucony Kinvara Nov 2017

Not feeling enthusiastic this morning, run down and tired, but forced myself out. Into town, where at least the commuting superhighway was an okay surface. Not sure what is the cause of recent flatness but trying to throw a bit of everything at it. Once i got out it was fine, hips tired from slush and ice but going okay whenever it wasnt full of people.
5 PM

Running - easy 32:00 [1]
shoes: Saucony Kinvara Nov 2017

Hökarängen (just navigation in trainers), then to centrum

Thursday Dec 14, 2017 #

7 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Nov 2017

Recovery day. Small evening jog but otherwise mainly eating and resting. Took a while to find a surface that was okay to run on. Everything feeling fine now apart from glutes tight, even though i stretched once already...

Wednesday Dec 13, 2017 #

11 AM

Orienteering - easy 55:00 [2]

Finally got my work handed in and went to celebrate with a Luffarligan at brantbrink to loosen out. Hamstrings in particular flatlined after yesterday but enjoyed it. A couple of water based refusals and some faffing around. i was having some troubles with the contour shapes, need to look later. Nice with some seasonal hot juice at the end.

Running - easy warm up/down 25:00 [2]

Including to and from tullinge c.
7 PM

Orienteering - medium 55:00 [3]
shoes: Inov-8 XTalon 212 April 2017

Doing the double, mila in Ågesta (from skogås direction). My lifting/hill muscles are not playing so i settled with trailing off the back of the group at the end a bit. It's difficult when im not so confident right now, to feel okay having days when im tired. It worries me. But i know that i was fine yesterday and not too bad now apart from the doms, so with some recovery now i hope it will be okay again at the weekend.

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Tuesday Dec 12, 2017 #

10 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara Nov 2017

Manky enough to prefer the treadmill. 30up, 10 down concentrating on technique.

S&C 40:00 [3]

Fairly compact, loads of work again.
6 PM

Running - hard hills 15:00 [4]

just a half session this evening, trying to learn and leave something left for all the orienteering tomorrow... weather is grimmm and Spårvägen abandoned ship to the treadmill, which i've done enough of today, so out in the slush for hills at gubbängen. appalling surface, most other people were in metal shoes so it was tough to keep with it. quite long rests when it wasnt a good idea for me to run hard on the downhills but managed to get in a little bit of work. maybe good to keep it short to avoid wrenching anything, quite a lot of extra effort on the pull back of each stride.

Running - easy warm up/down 1:00:00 [2]
shoes: Saucony Kinvara Nov 2017

Monday Dec 11, 2017 #

10 AM

Running - easy 51:00 [2]
shoes: Saucony Kinvara Nov 2017

snowy trångsund-ågesta. wondered how it would go after bumsliding my way out of ekhäradsgatan but managed to stay on my feet after that :-)
3 PM

S&C 20:00 [1]

Core
5 PM

Running - easy 57:00 [2]
shoes: Saucony Kinvara Nov 2017

Ågesta elljusspår with Louise. Nice evening! A whole four cars parked up near the nudey beach on the way home, party party.

Sunday Dec 10, 2017 #

Note

A festive nope. Oh dear.

Saturday Dec 9, 2017 #

10 AM

Running - easy 1:02:00 [2]
shoes: Saucony Kinvara Nov 2017

Friday Dec 8, 2017 #

11 AM

Running - easy 40:00 [1]
shoes: Saucony Kinvara Nov 2017

Coaching from kista. Took ages to get there, forgot i could shimmy under the motorway from helenelund pendel... Also forgot to wear shorts under my mörtsjöned work tights, so most of the city saw my pants -_-
4 PM

Running - easy 49:00 [2]
shoes: Saucony Kinvara Nov 2017

Easy k's in Ågesta while my washing was on. Nicer temperatures and easy week kicking in, felt quite good. Dont like the road to and from the forest tho, poorly lit and always with some dodgy looking parked cars.

Thursday Dec 7, 2017 #

11 AM

Running - easy 57:00 [2]
shoes: Saucony Kinvara Nov 2017

From stadion, varying degrees of skating (rain on ice). Enjoyed some small paths on the way back but ended up back the other side of the industrial port, which was a pain in the arse.

S&C 25:00 [3]

Work chaos so had to cut it short after just the warm up and RDLs
6 PM

Orienteering - easy 30:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Club training was sprint but i really need the practice so took a control pick in svartvik. Thought success would be limited after a day of deadlines but not so bad and found it quite fun too (some of it was icy marsh-based type 2 fun). Not out v long, headlamp half charged...

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Finished with 3x hill strides back up to the club hut

Wednesday Dec 6, 2017 #

9 AM

Running - hard 41:00 [3]
shoes: Saucony Kinvara Nov 2017

Feeling okay. Tempo round djurgården and a bit extra. Made sure to keep my watch covered and just go on feeling (working lungs but no lactic except on a couple of the hills), need to look later but i think the speed wasnt too bad once i factor in the bits i had to be careful on the ice and when i got lost in the middle (again). And the cold. Below freezing i think.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara Nov 2017

On the way back to stadion was where i really felt it, some quite poorly formed strides. Legs unresponsive. I think its the cold, not kind to people with limited insulation, and even though i was mainly off the tarmac the surface was all frozen and had no give anyway.

S&C 25:00 [1]

Bit of core in the bunker
6 PM

Running - easy 33:00 [2]
shoes: Saucony Kinvara Nov 2017

Recovery, small paths on näset then centrum on the way home. Touch of the track hack from the cold air this morning.

Tuesday Dec 5, 2017 #

Note

Same feeling as yesterday but a bit more so. Think im fighting off a virus. Miserable AF because its my own fault for burning the canal at both ends on Saturday. But i think i can save it by chilling today and rearranging the week.
8 AM

Orienteering - easy 45:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Hökarängen. Compass free, missed it a few times but also detours for extreme marsh avoidance. Baltic.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Monday Dec 4, 2017 #

11 AM

Running - easy 54:00 [2]
shoes: Saucony Kinvara Nov 2017

ågesta elljusspår, plus a little detour in some of the nice forest at the far end. had to work late last night and feeling flat today. hopefully just tired from a busy weekend but maybe the start of a cold.
6 PM

Running - easy 1:07:00 [2]
shoes: Saucony Kinvara Nov 2017

Hökarängen, set of drills, hill strides, centrum, back with shopping

Sunday Dec 3, 2017 #

10 AM

Orienteering - easy 1:53:00 [2]
shoes: Inov-8 XTalon 212 April 2017

When you start at granby but the whole course is in Ågesta... Club ultralong but the day had descended into farce before we started, then my run did the same when i started running the wrong way at the start of the phi, losing the pack and my motivation. But seeing as getting out of bed and getting in some forest time was the main idea it wasnt so bad. Some really nice forest.

Saturday Dec 2, 2017 #

10 AM

Running - hard intervals 37:00 [4]
shoes: Saucony Kinvara Nov 2017

(or something like that, quick maths not great)... 5x2k round the canal loop. First one had awful speed but warmed up into it after that. Still hanging a way off the back of lisa, so my recoveries were mostly 80ish instead of 90. Others ran four but luckily I managed to recruit two of the boys to drag me round the last, probs wouldnt have managed solo. At least felt like i applied myself and worked hard.

Running - easy warm up/down 40:00 [2]
shoes: Saucony Kinvara Nov 2017

6 PM

Running - easy 34:00 [2]
shoes: Saucony Kinvara Nov 2017

Hökarängen shuffle after a nice afternoon baking/winter bulking :-)
C • Great News 6

Friday Dec 1, 2017 #

10 AM

Running - easy 13:00 [1]
shoes: Saucony Kinvara Nov 2017

Another recovery friday, i think i have a few extra ks in the bag from earlier in the week too. Cut out the middle man this morning and went straight to the shop for breakfast.
2 PM

Running - easy 38:00 [2]
shoes: Saucony Kinvara Nov 2017

easy by the lake. happily seem to be suffering much less doms from weights, so this was more like a normal run than a recovery shuffle and i actually felt quite good. sleeting tho, and one of those days where it didnt really get properly light. 6x hill strides.

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