Training Log Archive: ba-baIn the 30 days ending Sep 30, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2016 #
Running - Road 20:17 3.91 km (5:11 / km) +50m 4:52 / km
ahr:123 max:137 rhr:39 slept:7.5 weight:71.7kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 20:35 4.11 km (5:01 / km) +65m 4:39 / km
shoes: NB 450v3 BRIGHTBLUE
Thursday Sep 29, 2016 #
Running - Road 20:28 3.9 km (5:15 / km) +51m 4:55 / km
ahr:116 max:132 shoes: NB 580v3 Green
Running - Road 19:33 3.9 km (5:00 / km) +81m 4:32 / km
ahr:126 max:147 shoes: NB 580v3 Green
Running - Road hills 41:54 9.13 km (4:36 / km) +400m 3:46 / km
ahr:147 max:168 slept:7.0 shoes: NB 580v3 Green
Ups: 3:35,38,41,42,42,40
Downs: 2:37,41,40,39,41.
About as consistent as I get. Feeling leggy in the last few ups but didn't drop too much.
Wednesday Sep 28, 2016 #
Running - Road 25:16 4.64 km (5:27 / km) +60m 5:07 / km
ahr:114 max:140 slept:8.5 shoes: NB 450v3 BRIGHTBLUE
Running - Road 12:59 2.35 km (5:31 / km) +116m 4:26 / km
ahr:134 max:150 shoes: NB 450v3 BRIGHTBLUE
Running - Road 58:20 12.48 km (4:40 / km) +376m 4:04 / km
ahr:135 max:170 shoes: NB 450v3 BRIGHTBLUE
Too much Soreen banana bread today though. Generally ravenous!
Tuesday Sep 27, 2016 #
Running - Road 21:38 [1] 3.89 km (5:34 / km) +50m 5:14 / km
ahr:110 max:123 slept:8.0 weight:73.1kg shoes: NB 580v3 Green
Felt shit!
Running - Road 19:32 4.01 km (4:52 / km) +82m 4:25 / km
ahr:128 max:147 shoes: NB 580v3 Green
Running - Trail 1:23:41 14.65 km (5:43 / km) +352m 5:06 / km
ahr:136 max:155 shoes: Mudclaw 300 B/R
Needed head torch for the last bit through the woods so good job I packed one as an afterthought!
Sunday Sep 25, 2016 #
Running - Road 27:41 [2] 4.85 km (5:42 / km) +192m 4:46 / km
shoes: Brookes Cascadia 10
Running - Trail 11:02 [1] 1.74 km (6:21 / km) +115m 4:46 / km
shoes: VJ Bold
MR playing exercise games so a helicopter on hand just incase.
Orienteering 1:10:06 [3] 10.34 km (6:47 / km) +334m 5:50 / km
shoes: VJ Bold
Why do we need a Brown (10 finishers) and a Black (6)? Surely one brown would be best?
Anyway, schizophrenic New Mills weather had me telling the organiser I would 'take the risk' and wear shorts, but then carried all my FRA kit just in case. Jacket on for the run to the start and kept it on for the whole run as it was a bit grim for all but the last 10mins. Once home it was a cracking day then it hammered it down again!
Bit out of touch with the O in places where I needed more care. Bearings a bit off and a bit ponderous with decisions and in the more tech bits. Can be more aggressive here as the tech is so narrow you're always near a catching feature.
Caught 4/8 mins by Ed Callow/Fellbaum near the end and left behind on the last couple of hills. Body felt a bit tired after yesterday but I was still moving along at a steady MM plod, but find it hard to push when orienteering at the best of times, let alone today.
Running - Trail 7:17 [1] 1.3 km (5:36 / km)
shoes: VJ Bold
Speaking to Tom, he said he can't focus when fell running and can only push when orienteering. I'm the complete opposite - I focus fairly well when fell racing and get a good amount out of myself but when orienteering I'm focussing on my feet, other people, anything but the map. I also drift mentally - I've been known to conduct full-blown interviews with myself as I fuck about.
Been thinking about maybe having a better pop at O this next year or so. On the face of it it's such an easy sport... I've got a certain level of fitness, the technical side can be there at times when I get my head in the game, I just need to focus better.
Running - Road 16:07 [2] 3.19 km (5:03 / km) +15m 4:56 / km
shoes: Brookes Cascadia 10
Initial plan this weekend was to run home today but couldn't pass up O on the local hill. The body is now fairly used to going again and again and last year I found the 2nd day of the OMM is mainly about suffering the best. Busy October with racing but can still fit in a few good big weeks, though not up near 90miles again!
Saturday Sep 24, 2016 #
Running - Trail 5:02:55 50.08 km (6:03 / km) +1659m 5:11 / km
slept:8.0 weight:72.8kg shoes: Brookes Cascadia 10
A long list of place names shall now follow:
Millhouses, Eccy, Limb, Burbage, Stanage, High Neb, Ladybower, Win Hill, Lose Hill and along the edge to Mam Tor, Lord's Seat, Brown Knoll, South Head, Mount Famine, Peep O'Day, Big Stone, Foxholes Clough, SVT and looping around to get it above 50km.
Felt great for the first 90mins or so, but don't know the lines off Bamford Edge so was bracken bashing for 15mins down the hill which left me feeling a bit off. A coke at the Cheshire Cheese perked me up a bit but glad I was on trail all the way.
The good news is that the paving on Brown Knoll doesn't affect the start of the Skyline line from the Chapel Gate path. However once the trod gets feint sensible racers will just bomb it to the slabs as it can't be lost and is pretty quick - I set a Strava CR despite being 20miles in (but I have never taken that line, was a bit left of what I normally do).
Fave bits were DofE group asking each other 'how do you do that?' as I was running up Lose Hill, a random lad who was sitting on the Mam Tor path sprinting to catch me up then getting dropped within 100m, and as I reached new mills I ran past a (typical New Mills) lass complaining about how walking her dog up a gentle hill was making her legs tired as I looked at my watch to see 49km tick over.
Friday Sep 23, 2016 #
Running - Road 1:10:30 14.11 km (5:00 / km) +252m 4:35 / km
ahr:142 max:160 slept:8.0 weight:72kg shoes: NB 580v3 Green
Running - Road 21:39 4.16 km (5:12 / km) +87m 4:43 / km
ahr:123 max:145 shoes: NB 580v3 Green
Thursday Sep 22, 2016 #
Running - Road 27:12 5.78 km (4:42 / km) +100m 4:20 / km
ahr:134 max:153 slept:7.0 shoes: NB 450v3 BRIGHTBLUE
Running - Road 7:36 1.4 km (5:25 / km) +40m 4:44 / km
ahr:138 max:150 shoes: NB 450v3 BRIGHTBLUE
Running - Trail 1:23:10 16.33 km (5:06 / km) +506m 4:25 / km
ahr:149 max:168 shoes: Brookes Cascadia 10
Pack about 3.5kg.
Wednesday Sep 21, 2016 #
Running - Road 1:03:20 13.75 km (4:36 / km) +376m 4:03 / km
ahr:144 max:175 slept:6.5 shoes: NB 450v3 BRIGHTBLUE
'Rivet run' with Mark. Gloomy and damp out. Legs felt a bit heavy but clipping along OK. Managed to get the Hr up a bit anyway
Guts had been behaving of late, but the last couple of days have started acting up again. Eaten a bit more beef in the last couple of days than is normal, and it seems to be coming on more in the afternoon/evening (knew this already) but also when I run anything equal and above moderately fast downhill on road.
Tuesday Sep 20, 2016 #
Running - Road 18:34 3.88 km (4:47 / km) +52m 4:29 / km
ahr:129 max:143 slept:8.0 weight:73.5kg shoes: NB 450v3 BRIGHTBLUE
Overslept a bit too but felt better for it.
Running - Road hills 52:20 11.59 km (4:31 / km) +349m 3:56 / km
ahr:147 max:175 shoes: NB 450v3 BRIGHTBLUE
2x5min round to Malin Bridge (3:43/3:47 pace - comfortable and what I wanted).
2xHeroes in 6:07/6:26 (6:32/51 to chip shop) fairly comfortably, but a bit passive on the second.
Bumped into Fishy on the way back. Have also head about a secret underground air-raid shelter that needs to be looked for...
Sunday Sep 18, 2016 #
Running - Trail long 3:21:52 [2] 34.46 km (5:52 / km) +716m 5:18 / km
slept:7.0 weight:72.8kg shoes: Brookes Cascadia 10
Hutcliffe, Eccy, Coit Lane, Porter, Mines, Redmires, Ocean View, High Neb to see the Struggle Stragglers, then straight-line terrain to Pole and Stanage end. Back on paths for Ox Stones, Cannings, Limb, Eccy and Millhouses. Cracker day.
Felt a bit more knackered than ideal after the 4km in terrain, with a can of coke at upper Burbage bridge not even pepping me up too much. Not really managing big double weekends at the moment, but a long day after a race will hopefully have a similar effect. Hoping for a big weekend next weekend but I may be required for Northern Road Relays (which would be fun after a 26+ mile run home).
Saturday Sep 17, 2016 #
Running - Road 8:28 [2] 1.48 km (5:44 / km) +56m 4:49 / km
shoes: Mudclaw 300 B/R
Running - Trail race 2:05:29 [4] 18.26 km (6:52 / km) +1478m 4:53 / km
shoes: Mudclaw 300 B/R
Set off easy unsure what my body would be up to. Followed Wright's line up Wetherlam - figured he'd have a good one - and felt strong (if not fast) uphill all day. Topped out with a good group but dispatched them up to Swirl How, but they weren't too far behind at 3 Shires. Quick look behind as we left the path and headed XC to Blisoc and had Vic Wilkinson with me. Asked her as we topped out if she was going for the women's record (2:05:2x) and said I'd push on.
Good lines off Blisco (Daz Kay joined us to run with Vic) and was glad of the water from Jenn (Hulley's lass) at Blea Tarn. hit Lingmoor fairly hard, Jacks Wright and Wood seemed to be coming back a little but was focused on getting the best lines for Vic. Needless to say I spender it royally, we ended up in bracken and she was less than 30s outside it just behind me. Great, 2 record attempts fecked up in a year... Vic at least said it wouldn't have been on were it not for my help of Blisco.
Felt comfortably hard throughout, and the climbs felt like I could do them twice at the effort I was going at (though pushing that bit harder would have resulted in an explosion). Good good.
Friday Sep 16, 2016 #
Hike 5:00:00 [0] 17.1 km (17:33 / km) +910m 13:51 / km
shoes: Brookes Cascadia 10
Thursday Sep 15, 2016 #
Hike 8:00:00 [0] 24.3 km (19:45 / km) +1840m 14:20 / km
shoes: Brookes Cascadia 10
Wednesday Sep 14, 2016 #
Running - Road 38:25 9.24 km (4:10 / km) +125m 3:54 / km
ahr:154 max:173 slept:8.5 shoes: NB 580v3 Green
Hike 5:00:00 [0] 16.7 km (17:58 / km) +1120m 13:27 / km
shoes: Brookes Cascadia 10
Parked at Ennerdale and reversed the back end of Ennerdale route over Crag Fell, Iron Crag and Caw Fell, then Haycock, Scoat, Steeple, dip in Scoat Tarn and drop into Wasdale Head via Dore Screes (bit steep)
Tuesday Sep 13, 2016 #
Running - Road 57:33 11.57 km (4:58 / km) +205m 4:34 / km
ahr:137 max:152 slept:8.0 weight:74.4kg shoes: NB 580v3 Green
Running - Road 26:58 5.23 km (5:09 / km) +125m 4:36 / km
ahr:128 max:151 shoes: NB 580v3 Green
Monday Sep 12, 2016 #
Running - Road 21:39 3.91 km (5:32 / km) +49m 5:13 / km
ahr:114 max:130 slept:7.5 weight:73.6kg shoes: NB 580v3 Green
Thoughts of Trunce or a fell run in the evening soon gave way to pool and a couple of beers with Brendan as was in need of a bit of a mental reset.
Sunday Sep 11, 2016 #
Running - Road 45:43 8.81 km (5:12 / km) +155m 4:46 / km
ahr:122 max:137 slept:8.0 shoes: NB 580v3 Green
Saturday Sep 10, 2016 #
Running - Trail long 5:46:00 36.25 km (9:33 / km) +3200m 6:37 / km
slept:7.5 shoes: Mudclaw 300 'Classic' green
I got an entry for today's 9 edges (20mile) race earlier in the week, but decided not to take it as I wanted to get a good day in the hills. 9 edges is all hard trail so could raise some niggles, pound the legs, and would be over in about 2:30, so I declined and went for a K12, starting from Snake Inn footbridge as last time.
Felt a bit heavy-legged to start round the E edge to Edale, especially when it got runnable uphill and on the steep, heavy terrain of climbs 5&6, but made it to Edale about 9mins quicker than last September. Had a coke from the Post Office (stop was 2mins quicker than last year) and felt pretty good on the rest of the slog around. The weather was better than last year, but I felt much stronger and picked better lines and was well under 6h (last year 6:23).
Pack started at 4.5kg and will have ended up at ~3.5 once water drunk and food eaten.
Good day out. Manchester looked a little blue from my vantage point ;)
Friday Sep 9, 2016 #
Running - Road 20:55 3.9 km (5:22 / km) +50m 5:03 / km
ahr:121 max:135 slept:7.5 weight:73.1kg shoes: NB 580v3 Green
Running - Road 21:25 4.21 km (5:05 / km) +88m 4:36 / km
ahr:129 max:149 shoes: NB 580v3 Green
Thursday Sep 8, 2016 #
Running - Road 25:56 4.86 km (5:20 / km) +98m 4:51 / km
ahr:121 max:140 slept:7.5 weight:73.2kg shoes: NB 580v3 Green
Running - Road 21:54 4.05 km (5:24 / km) +104m 4:47 / km
ahr:124 max:140 shoes: NB 580v3 Green
Running - Trail 1:27:39 14.39 km (6:05 / km) +504m 5:11 / km
ahr:135 max:156 shoes: Brookes Cascadia 10
Wednesday Sep 7, 2016 #
Running - Road 59:20 12.43 km (4:46 / km) +337m 4:12 / km
ahr:136 max:166 slept:8.0 weight:73.1kg shoes: NB 580v3 Green
Tuesday Sep 6, 2016 #
Running - Road 21:41 4.01 km (5:24 / km) +49m 5:05 / km
ahr:119 max:135 slept:8.0 weight:73.6kg shoes: NB 580v3 Green
Running - Road intervals 1:12:37 15.1 km (4:49 / km) +261m 4:26 / km
ahr:136 max:187 shoes: NB 580v3 Green
2.5/5/2.5/5/2.5/5/2.5 (75)
Completely misjudged after Sunday and first time running in a group for a long while. Frist 3 reps felt pretty good but were waaaaay too fast as I soon crashed hard.
I want to keep doing a quality session a week to keep a little bit of sharpness, but this kind of approach is unsustainable. Therefore, from now until December at least, I shall be starting sessions at around 6-6.15min/mile and staying there until the last few reps where, if I feel good, I can push on a little bit.
Monday Sep 5, 2016 #
Running - Road 47:46 9.55 km (5:00 / km) +155m 4:38 / km
ahr:132 max:149 slept:6.5 weight:73.3kg shoes: Brookes Cascadia 10
Sunday Sep 4, 2016 #
Running - Road warm up/down 7:27 [1] 1.51 km (4:55 / km) +45m 4:17 / km
shoes: Xtalon 212 #7 (IHMR'15)
Running - Trail 2:11:12 [4] 26.09 km (5:02 / km) +980m 4:14 / km
slept:8.0 weight:73.3kg shoes: Xtalon 212 #7 (IHMR'15)
I'd initially planned to train hard through this but after Tuesday took it a bit easier, the last 4 weeks have been good preparation for the planned next 8. Recce'd the route (as it needs it), then heard Steve was fancying a fast time, and given he normally finishes behind me in long races maybe I should as well. Steve, Nails, Aiden and myself on the startline so up for a good race!
Kept it fairly easy in a pack of 6 up to Blacka Trig (one of the other guys was a Saucony sponsored 14:20 5k/3:50 1500 runner from Scotland but living in Leeds) then played my only wurzel line (thank you RashRouteRicky's GPS trace!) of the day to the gate to get a lead. A group of Steve, Neil and myself formed (Aiden off the pace), with the other two easing away slightly up Pipers. And it pretty much stayed that way. A duff line off Stanage missing my turn in the bracken cost me a minute or so and I could hear gates closer behind me than I'd like, but kept sensible and the effort level honest.
Steve pulled away from Neil up Mitchell Field (given Steve does a lot of training on Piper's hill he reckons Neil went a little too hard here). I felt OK if a bit heavy legged and lacking a bit of oomph, but fairly pleased with this. Mince on the steeper slippery/brackeny descents mind, but keeping it safe.
Saturday Sep 3, 2016 #
Running - Road 1:02:07 13.42 km (4:38 / km) +169m 4:21 / km
ahr:137 max:164 slept:7.5 weight:74.1kg shoes: NB 580v3 Green
Friday Sep 2, 2016 #
Running - Road 35:30 [2] 6.66 km (5:20 / km) +173m 4:43 / km
slept:4.5 shoes: NB 580v3 Green
Running - Road 13:23 [2] 2.4 km (5:34 / km) +115m 4:30 / km
shoes: NB 580v3 Green
Running - Trail 39:58 8.19 km (4:53 / km) +163m 4:26 / km
ahr:141 max:156 shoes: Brookes Cascadia 10
Thursday Sep 1, 2016 #
Running - Trail 52:45 9.08 km (5:48 / km) +274m 5:03 / km
ahr:137 max:167 slept:8.5 weight:73kg shoes: Brookes Cascadia 10