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Training Log Archive: simonw

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Running26 31:06:03 182.03(10:15) 292.95(6:22) 4912
  Mountain biking3 6:10:49 40.81(6.6/h) 65.68(10.6/h) 1108
  Weight training3 2:10:00
  Circuit training3 1:18:27 0.22(6:00:43) 0.35(3:44:09) 3
  Orienteering1 1:10:18 6.48(10:51) 10.43(6:44) 219
  Total32 41:55:37 229.54 369.41 6242
  [1-5]32 41:08:48

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Monday Feb 29, 2016 #

6 PM

Running 16:35 [3] 1.77 mi (9:21 / mi) +25m 8:58 / mi
shoes: Salomon Sense 4 ultra SG

Sunday Feb 28, 2016 #

Note

Shoes.
That's another pair resigned to the not for me file.
Salomon may be great for the dry alpine trails of Chamonix but I think the relentless English mud just eats the mesh uppers. That said, 2 pairs of trailrocs got sent back for blown out uppers and a pair of x-talons sole fell off so it's not just Salomon.
They don't fit my feet anyway. Too narrow and tight for anything over 2 hours.
11 AM

Mountain biking 2:41:49 intensity: (9:00 @0) + (34:56 @1) + (59:08 @2) + (55:22 @3) + (3:23 @4) 16.54 mi (6.1 mph) +631m
ahr:121 max:167 shoes: Stanton Switchback 631

Henry wanted to do Llandegla again. God knows why, I think it's shit.
Quickly got very annoying as we went over a mile down the wrong route, the blue run then plodded back up looking for the good stuff. Eventually came good and tagged onto the red run.
Decided to tackle the black runs this time but even these were very pedestrian.
A little rusty on the bike so maybe with a bit more enthusiasm the route will be enjoyable.
No room for hardtails at the big travel willy waving multi million dollar bike show cafe afterwards.
5 PM

Running 36:39 intensity: (3:19 @0) + (1:12 @1) + (2:36 @2) + (25:01 @3) + (4:31 @4) 4.1 mi (8:56 / mi) +69m 8:30 / mi
ahr:133 max:171 shoes: Salomon Sense 4 ultra SG

With the dog down jacob's for comfort breaks

Saturday Feb 27, 2016 #

9 AM

Running 6:37:38 intensity: (4:58 @0) + (1:58:20 @1) + (2:37:42 @2) + (1:48:49 @3) + (7:49 @4) 30.58 mi (13:00 / mi) +599m 12:15 / mi
ahr:119 max:168 shoes: Salomon Sense 4 ultra SG

Catch up with Mark after his Spine race success, then scandalous removal from the results list.
Cropton to Scarborough on the Tabular hills walk route. 4 others tagged along. All who's names escape me. One even brought her mum to provide road support so at 10 and 20 mile points we had a car boot full of goodies to go at plus tea or coffee. I was running on nothing again but didn't want to offend so had a coffee and cake at each.
It was a slow one. Mark was struggling early doors and began puking up around Dalby forest. Stop start all the way.
Good to get an idea of terrain involved, that's very runnable trail and road with little else apparently.
Nice day out.

Friday Feb 26, 2016 #

1 PM

Running 1:54:35 intensity: (1:37 @0) + (1:36 @1) + (9:31 @2) + (1:26:57 @3) + (14:54 @4) 12.04 mi (9:31 / mi) +373m 8:41 / mi
ahr:138 max:180 shoes: Salomon Sense 4 ultra SG

Checking the trails out. Could be rideable soon.
Felt a bit heavy headed but got better by the end. Ploddy pace.

Thursday Feb 25, 2016 #

Note

A screwed up day. On for an easy job at Cellarhead but NG twitchy as ever didn't believe I'd fixed it. Got in an 'expert' from Manchester to decide. Didn't get home until gone 6:30 and didn't feel like 'owt then.

Wednesday Feb 24, 2016 #

4 PM

Running 1:13:04 intensity: (2:10 @0) + (5:43 @1) + (10:38 @2) + (47:09 @3) + (7:24 @4) 7.57 mi (9:39 / mi) +157m 9:04 / mi
ahr:133 max:170 shoes: Salomon Sense 4 ultra SG

Don't remember this one. Probably just another run with dog

Tuesday Feb 23, 2016 #

7 PM

Running 5:15 intensity: (15 @0) + (45 @1) + (1:25 @2) + (2:40 @3) + (10 @4) 0.59 mi (8:52 / mi) +3m 8:44 / mi
ahr:124 max:159 shoes: Salomon Sense 4 ultra SG

Circuit training 25:51 intensity: (4:38 @0) + (11:59 @1) + (4:53 @2) + (4:14 @3) + (7 @4) 0.04 mi (11:33:22 / mi)
ahr:108 max:148 shoes: Inov8 Trailroc 255 4 Gy/Bu

Running 4:54 intensity: (22 @0) + (4 @1) + (2:38 @2) + (1:12 @3) + (38 @4) 0.58 mi (8:23 / mi) +9m 8:00 / mi
ahr:125 max:155 shoes: Inov8 Trailroc 255 4 Gy/Bu

Monday Feb 22, 2016 #

10 PM

Running 9:24 [3] 0.9 mi (10:25 / mi) +6m 10:12 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Sunday Feb 21, 2016 #

11 AM

Orienteering 1:10:18 intensity: (11 @0) + (9 @1) + (13 @2) + (2:28 @3) + (1:07:17 @4) 6.48 mi (10:51 / mi) +219m 9:49 / mi
ahr:159 max:172 shoes: Salomon Sense 4 ultra SG

Lizard Hill West Mids league event.
One of those areas that's from that small pool of mediocre Midlands 'O' venues. Tiny, tiny area with a bit down a road tagged on just to make it longer.
Last event's plan(Hartshill) - I just ran paths and had a super clean run but was way off the pace because of the path thing.
This time the plan was to be a bit more committing and actually orienteer it.
#1 - #2 was a cock up. Tried to run through the green hatchet but it was all gorse so was veering off. Ended up on the path I would have taken anyway but unsure where I was along it. Ended up at #3.
Rest of it I thought I made a decent job of path vs straight decision making... until I ran into a fence after #13. Didn't even see it 'cause all that remained was a single wire between 2 posts. One long bruise on right thigh now. Cruised in after that but didn't seem to be much slower.
Not a bad run. Although Henry was given the green description instead of L green for his run. Not the first time that's happened but he figured it out on this occasion....eventually
2 PM

Running 1:40:50 intensity: (9 @0) + (22 @1) + (3:12 @2) + (47:18 @3) + (49:49 @4) 10.38 mi (9:43 / mi) +267m 9:00 / mi
ahr:146 max:157 shoes: Salomon Sense 4 ultra SG

With yesterdays long run cancelled due to the hot line call this was just another run to try and retrieve something from the interrupted week.
HR too high but got a cold so that's that.

Saturday Feb 20, 2016 #

6 PM

Running 14:09 [2] 1.39 mi (10:11 / mi) +16m 9:50 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Dungeness on the hot line and National Grid can't fix shit on their own without you hold their hand. So after 4 hours in the car the shingle beach or sea front didn't appeal for the usual interval run.
Drove another 4 hours home and nothing appealed.
Just took the dog around the small block.

Friday Feb 19, 2016 #

7 AM

Weight training 45:00 [3]
shoes: Inov8 Trailroc 255 4 Gy/Bu

Only been going one day a week so far but can really see a difference in strength. That said, I didn't go last week.
Enthusiasm spurred on a bit by seeing this video. While very bike specific just shows how strength and agility can make a difference. Don't usually get into XC riding but this guy has skills as well.
Must be squatting about 140Kg (double body weight?)
No chance for a run. Watched Foals at NIA instead. Surprisingly incredible......

Thursday Feb 18, 2016 #

6 PM

Running 1:30:23 intensity: (27 @0) + (1:19 @1) + (6:54 @2) + (1:21:14 @3) + (29 @4) 10.01 mi (9:02 / mi) +40m 8:55 / mi
ahr:138 max:148 shoes: Salomon Sense 4 ultra SG

Sloppy, Sticky sub MAF towpath out & back with Fly. OK I s'pose.

Wednesday Feb 17, 2016 #

5 PM

Running 1:28:03 intensity: (41 @0) + (1:58 @1) + (20:09 @2) + (59:08 @3) + (6:07 @4) 8.42 mi (10:27 / mi) +306m 9:24 / mi
ahr:133 max:159 shoes: Salomon Sense 4 ultra SG

Run with dog over Satnall hills. Very wet and muddy. Felt good.

Tuesday Feb 16, 2016 #

6 PM

Running 1:05:04 intensity: (1:37 @0) + (1:26 @1) + (4:59 @2) + (46:56 @3) + (10:06 @4) 6.78 mi (9:36 / mi) +188m 8:50 / mi
ahr:138 max:161 shoes: Salomon Sense 4 ultra SG

Got chauffeured to site today in the aah-pa-chee so slept in the back for most of the journey. Felt fresh when home so could've done a bit more. Rain stopped play. Feel great lately.
Liking these shoes but no way would pay £145 for 'em. Toe box is blown out after less than 200 miles. I give up. Resigned to just buying the cheapest shoes I can find at any given time regardless of brand.

Monday Feb 15, 2016 #

6 PM

Running 41:57 intensity: (11 @0) + (25 @1) + (2:56 @2) + (37:26 @3) + (59 @4) 5.35 mi (7:50 / mi) +72m 7:32 / mi
ahr:137 max:151 shoes: Inov8 Trailroc 255 4 Gy/Bu

Bit of a stressed day big block just to do something. HR kept low... as always.

Sunday Feb 14, 2016 #

9 AM

Running 41:41 [3] 4.69 mi (8:53 / mi) +86m 8:25 / mi
shoes: Salomon Sense 4 ultra SG

Morning outing with pooch. Much stopping as usual.
1 PM

Running 1:47:53 [3] 11.99 mi (9:00 / mi) +211m 8:32 / mi
shoes: Salomon Sense 4 ultra SG

Long run attempt cut short. TIme needed

Mountain biking 2:04:02 [3] 12.5 mi (6.0 mph) +151m
shoes: Stanton Switchback 631

Kids winding me up so took them on a ride to the pump track. Don't know what that frog bike is any good for. Geometry is ridiculous for anything other than riding to the shops. Enjoyed it nonetheless.

Saturday Feb 13, 2016 #

Note

No running or biking today.
Went to watch this instead. Progression..

http://www.pinkbike.com/news/air-to-the-throne-lon...

Friday Feb 12, 2016 #

5 PM

Running 34:15 intensity: (19 @0) + (3 @1) + (1:30 @2) + (27:53 @3) + (4:30 @4) 3.91 mi (8:46 / mi) +73m 8:17 / mi
ahr:140 max:163 shoes: Salomon Sense 4 ultra SG

Another take the dog out type run..

Thursday Feb 11, 2016 #

5 PM

Running 1:46:54 intensity: (38 @0) + (2:25 @1) + (16:17 @2) + (1:15:51 @3) + (11:43 @4) 10.99 mi (9:44 / mi) +404m 8:44 / mi
ahr:136 max:160 shoes: Salomon Sense 4 ultra SG

Still a bit sore headed but had to take Fly out. Inspired by switchback shenanigans headed in that direction but mostly stuck to flat trail.
Started steady then tapered off to a nice plod.

Wednesday Feb 10, 2016 #

7 PM

Running 13:18 [2] 1.47 mi (9:03 / mi) +20m 8:41 / mi
shoes: Inov8 Trailroc 255 4 Gy/Bu

Bit of a headache today. National Grid competent person test in Manchester. Very tricky but managed to pass first time again.
After 2 days of swimming in a sea of cortisol the run felt all wrong so I aborted after 1 mile and went to bed.

Tuesday Feb 9, 2016 #

6 PM

Running 5:17 intensity: (12 @0) + (32 @1) + (2:33 @2) + (2:00 @3) 0.59 mi (8:59 / mi) +3m 8:51 / mi
ahr:122 max:136 shoes: Inov8 Trailroc 255 4 Gy/Bu

Circuit training 26:00 intensity: (6:27 @0) + (9:50 @1) + (7:34 @2) + (2:09 @3) 0.08 mi (5:24:22 / mi) +3m 4:50:35 / mi
ahr:104 max:144 shoes: Inov8 Trailroc 255 4 Gy/Bu

A shit 14 hour day at work. Head still buzzing from the drive back. On the phone none stop all the way back from Thurrock. Mentally drained but Mary wanted to do circuits. Couldn't say no. Then stood making pancakes.

Running 5:06 intensity: (22 @0) + (33 @1) + (3:05 @2) + (1:06 @3) 0.6 mi (8:32 / mi) +8m 8:12 / mi
ahr:119 max:137 shoes: Inov8 Trailroc 255 4 Gy/Bu

Monday Feb 8, 2016 #

Weight training 40:00 [3]
shoes: Inov8 Trailroc 255 3 Ink/Or

An early job over at Hams Hall meant I could fit a quick session in at the gym.
Feeling stronger every time I go.
Didn't up the weight this time but more reps and stricter.
Squat 70kg x 10 x 5sets.
dumbell incline press. 18kgs. (V weak chest)
BOSU single leg squat fail.
a few body weight things.
6 PM

Running 39:34 intensity: (1:24 @0) + (4:18 @1) + (25:54 @2) + (7:56 @3) + (2 @4) 3.93 mi (10:04 / mi) +69m 9:33 / mi
ahr:120 max:148 shoes: Inov8 Mudclaw 265 Bk/Bu

This morning Fly found the remains of a leg of lamb we left outside so she couldn't get to it. As a result we had to stop every 2 minutes for this run.
Legs feel better than after any other LMV run. Probably 'cus I pootled around.

Sunday Feb 7, 2016 #

11 AM

Running 2:30:24 intensity: (21 @0) + (5 @1) + (28 @2) + (45:36 @3) + (1:43:54 @4) 10.93 mi (13:46 / mi) +1264m 10:07 / mi
ahr:150 max:171 shoes: Salomon Sense 4 ultra SG

Long Mynd Valleys fell race.
Got a pass out as the kids wanted to watch Dads Army!
Chasewater or Long Mynd? Thought I'd do the more enjoyable option.
Not feeling really up for it so decided early on to treat as a hilly training run. Kept HR relatively low.
Lost a few minutes helping a chap who took a nasty fall and hit his head on a rock. Bloodied up pretty bad but got him back to the photographers a bit farther back up. He was all over the place but didn't protest at being retired so must've been bad.
Knew the route had changed a couple of years ago. New instructions on the website were sketchy so marked a map up accordingly. Seemed easier to nav than the old route but is now a bit shorter.
Will never do well on these races running on the Chase so don't try to.
C • https://www.flickr.com/photos/70907794@N00/24582293380/in/album-72157664223683572/ 3

Saturday Feb 6, 2016 #

9 AM

Running 1:17:23 intensity: (19 @0) + (1:40 @1) + (5:08 @2) + (54:09 @3) + (16:07 @4) 8.29 mi (9:20 / mi) +104m 8:59 / mi
ahr:141 max:181 shoes: Salomon Sense 4 ultra SG

The old Staffs way, Teddesley, towpath route with Fly. Never stopped raining

Friday Feb 5, 2016 #

1 PM

Mountain biking 1:24:58 intensity: (5:01 @0) + (16:30 @1) + (30:03 @2) + (32:38 @3) + (46 @4) 11.77 mi (8.3 mph) +326m
ahr:121 max:154 shoes: Stanton Switchback 631

Dan Stanton posted me a 12mm axle and bolt through dropouts for the switchback. Fitted the new Goldtec/Stans flow wheels and took for a quick spin.
Trails are very grotty, worst I've seen in a while. Doesn't help with all the thinning and logging. Shithole of a place lately, wish they'd leave it alone.
Bike is running nice.

Thursday Feb 4, 2016 #

5 PM

Running 1:25:59 intensity: (18 @0) + (54 @1) + (12:59 @2) + (1:11:42 @3) + (6 @4) 9.06 mi (9:29 / mi) +203m 8:52 / mi
ahr:134 max:150 shoes: Salomon Sense 4 ultra SG

Head torcher with Fly

Wednesday Feb 3, 2016 #

6 PM

Running 1:16:55 intensity: (1:12 @0) + (3:02 @1) + (33:29 @2) + (39:12 @3) 7.05 mi (10:55 / mi) +222m 9:56 / mi
ahr:126 max:147 shoes: Salomon Sense 4 ultra SG

Felt terrible tired. Came home.

Tuesday Feb 2, 2016 #

Weight training 45:00 [3]
shoes: Inov8 X-Talon 212 5

Weights in the gym.
Squat 70 x 10s
wood chop cable thingies.
BOSU ball
deadlift 90 X 5s
Bench 50 (sore wrist)
Other body weight stuff.
Completely knackered after.
6 PM

Running 5:09 [2] 0.61 mi (8:30 / mi)
shoes: Inov8 Trailroc 255 4 Gy/Bu

Circuit training 26:36 [3] 0.1 mi (4:25:53 / mi)
shoes: Inov8 Trailroc 255 3 Ink/Or

Circuits in the school gym.
Still knackered. Sacked the run tonight.

Running 5:04 intensity: (31 @0) + (12 @1) + (2:09 @2) + (2:12 @3) 0.59 mi (8:38 / mi) +8m 8:17 / mi
ahr:123 max:140 shoes: Inov8 Trailroc 255 4 Gy/Bu

Monday Feb 1, 2016 #

5 PM

Running 52:41 intensity: (10 @0) + (26 @1) + (1:05 @2) + (40:24 @3) + (10:36 @4) 6.87 mi (7:40 / mi) +107m 7:19 / mi
ahr:143 max:155 shoes: Salomon Sense 4 ultra SG

Easy little block - big block.
Ventured out onto tarmac to pound the streets for a change of pace.
Too fast. Need to keep it below 140 but it's so dull & monotonous the pace creeps up.

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