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Training Log: andrews

In the last 7 days:

activity # timemileskm+mload
  Running4 3:59:19 25.44(9:24) 40.94(5:51) 1845796.5
  Cycling5 1:49:43 21.66(11.8/h) 34.86(19.1/h) 256109.5
  Walking1 1:00:00 2.64(22:41) 4.26(14:06) 20415.0
  S&C1 30:231c33.6
  Orienteering1 22:58 2.73(8:24) 4.4(5:13) 101115.8
  Total10 7:42:23 52.48 84.45 24071c1070.4
  [1-5]10 7:10:03

Thursday May 26 #

9 AM

Cycling 18:00 [1] 6.65 km (22.2 kph)
ahr:42 max:203

Day two legs from leg exercises the other day are quite real
6 PM

Running 7:29 intensity: (6 @0) + (5:17 @1) + (2:02 @2) + (4 @3) 0.98 km (7:39 / km) +48m 6:09 / km
ahr:132 max:151

After the stress of leaving work 10 minutes before the train left, buying a ticket from hebden bridge to leeds instead of leeds to hebden bridge, then not remembering packing any running shorts and also not even knowing if I wanted to race due to domsy legs, it was nice to not need to rush too much and have a little warm up.

Running 49:06 intensity: (2:51 @3) + (46:15 @4) 10.68 km (4:36 / km) +431m 3:50 / km
ahr:179 max:187

Hebden Bridge fell race 4th - 49:06

Set off attempting to pace myself well on the first climb trying to not let my heart rate exceed 180bpm, knowing the moorland section of climb later on would be brutal if I was too tired, so I let a group go but then the back of them stayed within sight - all good. Got onto the steep moor climb which I took as a bit of recovery before pushing on the less steep and then subsequent slight descent onto the road, I counted that I was 8th here, with 4th not too far ahead and 2nd not gaining any more time. I paced the Stoodley pike climb well and caught 7th and 6th before losing 5-10s by taking what I thought was the race line (must be old) across the grass rather than straight back. Once we got to descent proper after the flat/little rise I was definitely making progress and by the top of the really steep technical descent I had caught 4th and 5th. Really annoyingly though, I slipped as I was attempting an overtake to get into 5th going over the stile, and the guy who was in 5th was good at descending, so going 90% of the speed I wanted to. This made it incredibly difficult to overtake and I was running within myself at the point where I needed to make my move. I eventually did find a very dodgy spot to pass and then got into 4th quickly too, although I also then nearly got knocked out by a branch - I stayed on my feet just but it didn't budge one bit, I have a very healthy looking bruise and cut on my upper arm.

This shook me a bit but I now knew 3rd was within sight! I let my self settle and then took off, and was really gaining. This was until he went the wrong way, and I followed (there wasn't a flag at this junction and he looked very confident, and I assume local as he was Calder Valley). I got my map out from under my watch and realised it was the wrong way, turned around and realised I had been followed by 4th. He took longer to be convinced so I got a gap on him at least, but Ethan who had been in 5th (and that I had overtaken second on the tricky descent) came through knowing the route and got 3rd. Frustrating as I should have known better, and top 3 (maybe even close to 2nd) was there. 1:22 lost - would have been 47.44, 18s off 2nd as it turned out. But overall the best feels I've had from a fell race in a long time, and really pleased with my result. P&B got the team prize too with Sam winning and Mitch running great for 8th.
11 PM

Cycling 19:00 [1] 4.8 km (15.2 kph) +78m

Wednesday May 25 #

6 PM

Running 25:21 intensity: (16:40 @1) + (8:41 @2) 4.14 km (6:08 / km) +77m 5:36 / km
ahr:137 max:154

Orienteering 22:58 intensity: (41 @2) + (3:32 @3) + (18:45 @4) 4.4 km (5:13 / km) +101m 4:41 / km
ahr:177 max:186

Hawksworth sprint - tricky and fun (but still too far for a sprint!). I really mucked up the first couple, but was better when my head was more in it later on.

Running 28:29 intensity: (25:47 @1) + (2:20 @2) + (22 @3) 4.1 km (6:57 / km) +69m 6:25 / km
ahr:132 max:146

Tuesday May 24 #

8 PM

Cycling 7:47 intensity: (3:41 @1) + (3:39 @2) + (27 @3) 2.8 km (21.6 kph) +8m
ahr:141 max:159

Cycling 29:52 intensity: (58 @0) + (20:02 @1) + (3:55 @2) + (4:50 @3) + (7 @4) 7.8 km (15.7 kph) +90m
ahr:128 max:172

Finally made it to football just for the other team not to show up so no game. But made the most of being down there to go to the beach for the first time and go exploring.

S&C 30:23 intensity: (1:16 @0) + (19:51 @1) + (4:58 @2) + (4:18 @3)
ahr:126 max:158 1c

6*(10*box steps each leg, 10*lunges each leg, 10*split lunge jump each leg, 10*squat jump)

Monday May 23 #

9 AM

Cycling 15:47 [1] 6.59 km (25.1 kph) +5m

I actually feel good, compared to other days cycling in to work my body in general doesn't feel too tired. Still feeling Saturday in the legs but otherwise I think I'm better.
6 PM

Cycling 19:17 [2] 6.22 km (19.4 kph) +75m

Sunday May 22 #

10 AM

Walking 1:00:00 intensity: (30:00 @0) + (30:00 @1) 4.26 km (14:06 / km) +204m 11:22 / km

High Rigg with Fay in the rain, very slowly and glad not to be doing any more than this today (rain made the decision easier, but I had the plan of a 20km route including Helvellyn which was maybe mildly ambitious for the day after a 20km fell race).

Saturday May 21 #

11 AM

Running 8:09 intensity: (5:48 @1) + (1:55 @2) + (26 @3) 1.18 km (6:54 / km) +16m 6:28 / km
ahr:131 max:146

12 PM

Running 2:00:45 intensity: (14:42 @2) + (1:00:30 @3) + (45:33 @4) 19.87 km (6:05 / km) +1205m 4:40 / km
ahr:168 max:187

Lower Borrowdale Skyline English champs counter - 74th 2:00:45

Too far as it turned out, I set out racing it properly whilst still trying to keep the climbs manageable and under control. I possibly cooked it a bit much on the first as I couldn't get my heart rate back lower again for a while (180ish when I wanted it 170ish). I hammered the first descent and was in a really good position, higher up that I would have expected. I spent the next section of climb and little bits of descent getting slowly overtaken, but then reovertaking on downhill. That was until we got to around 13km in and my legs were really not cooperating, there was a road slight uphill section which I was about 1.5 times slower than those I had been running with, I just couldn't get my body moving any faster. The next climb was a right old struggle which the most I could really do was walk, heart rate dropped and I also started to feel funny - so on the descent I had a madeleine (having already had a squares bar) but was very thankful for the water stop at the bottom. I took a rogue route on the descent, and I think I made people get lost/confused which was an added bonus (instead of blindly following me the whole way, some stopped and *corrected* themselves - I forced my route to work and I didn't climb anything I wasn't allowed to, so I think it was valid.)

The final big climb was brutal, but finally others seemed to be struggling too (I had been engulfed by a huge group of 20 or so on the previous climb, having been ahead of larger groups for the rest of the race. I picked up a bit and knew I just needed to be within touching distance to overtake on the final descent. Annoyingly the final descent was too short and not nearly technical enough and I was the wrong side of a big bunch having only overtaken half of the 13 or so people I had counted.

This is the longest fell race like this which I've raced properly (MM and LDMT not mass start so feel very different) - so good to know that up to about 1h20 I'm decent, but need to work on races longer than that. The first bit of my legs to go were my calves, I think I am over-reliant on them which is why they are often the first to get strained when I run hard. I need to work on this to get my glutes more involved!

Also I need to work out if by hammering the descents I am actually harming my legs for later on, from my perspective it is worth it as I gain a lot of time doing so, but maybe at the expense of losing more time later on. Something to learn.

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L FootOther173+days
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Training Targets

Jan 1 – Dec 31 (365d)
Get out on your bike more please, thanks. Andrew - 1 Jan 22
Cycling [1-5]125:00:00

Jan 1 – Dec 31 (365d)
Training for my James Bond audition
S&C 34:00:0050c

Jan 1 – Dec 31 (365d)
Total [1-5]365:00:00


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