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Training Log Archive: simonw

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running16 33:13:49 180.83(11:02) 291.01(6:51) 5765
  Walking1 2:53:09 4.92(35:12) 7.92(21:52) 691
  Road bike6 2:06:25 33.24(15.8/h) 53.49(25.4/h) 448
  Orienteering2 1:07:01 5.3(12:39) 8.53(7:51) 243
  Turbo trainer1 35:03
  Total25 39:55:27 224.29 360.95 7147
  [1-5]25 39:14:45
averages - sleep:6.7 weight:69.9kg

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Tuesday Apr 30, 2013 #

8 AM

Road bike 8:36 [3] 2.37 mi (16.5 mph) +6m

12 PM

Road bike 5:46 [3] 0.94 mi (9.8 mph) +19m

3 PM

Road bike 7:28 [3] 1.86 mi (14.9 mph) +53m

Monday Apr 29, 2013 #

10 AM

Road bike 15:06 [3] 3.82 mi (15.2 mph) +50m

2 PM

Road bike 24:48 [3] 6.41 mi (15.5 mph) +105m

Saturday Apr 27, 2013 #

Event: Fellsman
 
9 AM

Running race 10:17:24 intensity: (25:22 @0) + (19:00 @1) + (2:15:11 @2) + (4:53:51 @3) + (2:23:53 @4) + (7 @5) 40.0 mi (15:26 / mi) +2931m 12:34 / mi
ahr:134 max:168 slept:6.0 (sick) shoes: Inov8 Trailroc 255 1 Bk/Rd

Fellsman
Disaster this year.
Felt ok at the start but quickly realised going up Ingleborough I wasn't breathing right. Despite taking a few puffs of ventolin i was very wheezy. Kind of levelled out coming off Whernside. Running with Roger we took it very easy until whernside then pushed on a bit and made good progress down towards Kingsdale and up Gragereth overtaking quite a lot. Eating ok but couldn't keep with Roger along great coum. Feeling weak, sore head and cold sweats.
Felt better for a while and ran Flinter gill to dent via the rocky descent better than ever due to the trailrocs rock plate. More built up shoe this time.
Probably had too much to eat at dent. 2 sausage rolls and couldn't get going on the next runnable mile or so. Should have carried the food and ate it after.
Sore head and wheeziness retuned on the climbs where the walking plod felt slower than usual. Descending was ok and ran all the road section to stonehouse. Was with Mark and john steele by his point but felt I should be an hour up on them by now.
Just felt worse as it went on. Not running bits I did last year and staying longer at checkpoints.
Arrived at fleet moss well before grouping but just couldn't be bothered to go on and get a slower time than last year. Could have got to Cray before dark but not Park rash as i was hoping. The night grouped section would be too long. The whole run felt a bit stale. Think I need to try something different.
I'll have a look at the splits later and see how far behind I really was.

Got back to Threshfield to find Adam Perry had won and was only 30 minutes behind Jez's record in far worse ground conditions. 10:39.
Kim collinson right up there too. Along with Perry senior and junior.

Thursday Apr 25, 2013 #

9 PM

Turbo trainer 35:03 intensity: (34 @0) + (10:57 @1) + (5:43 @2) + (13:07 @3) + (4:42 @4)
ahr:125 max:153 slept:7.0

6X 3min on 1min off on the turbo

Wednesday Apr 24, 2013 #

Note
slept:6.0 weight:69.9kg (rest day)

Resting up now for the Fellsman. All seems well so should see an improvement - Weather and grouping luck permitting.
70kg now lighter than ever!
C • Good luck 1

Tuesday Apr 23, 2013 #

6 PM

Orienteering 36:59 intensity: (11 @2) + (55 @3) + (29:24 @4) + (6:29 @5) 2.9 mi (12:45 / mi) +236m 10:11 / mi
ahr:159 max:176 shoes: Inov8 Trailroc 255 1 Bk/Rd

Chasers training on Satnall Hills. Felt good in places but micro nav still poor.

Running 34:43 intensity: (27 @0) + (1:44 @1) + (6:20 @2) + (8:07 @3) + (18:03 @4) + (2 @5) 3.95 mi (8:47 / mi) +32m 8:34 / mi
ahr:142 max:166 slept:6.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

Took Fly down the canal. hit 7min/miles for 1 mile. woo hoo

Monday Apr 22, 2013 #

4 PM

Road bike 1:04:41 intensity: (9 @0) + (2:57 @1) + (7:24 @2) + (37:32 @3) + (16:24 @4) + (15 @5) 17.84 mi (16.5 mph) +215m
ahr:138 max:167 slept:6.0

got the bike out and found a flat rear tyre. fixed it up and did an hour down Teddesley to penkridge and Pottal pool and back.
Inner tube popped out somewhere along Cannock road. crap tyres..or wheels..probably both. Carried on anyway. 35th of 96th for Cannock Road segment. Will have a proper go soon.
Made a change. i'm a fair weather cyclist

Sunday Apr 21, 2013 #

4 PM

Running 57:11 intensity: (17 @0) + (1:36 @1) + (12:28 @2) + (28:59 @3) + (12:43 @4) + (1:08 @5) 5.48 mi (10:26 / mi) +163m 9:33 / mi
ahr:137 max:172 shoes: Inov8 X-Talon 212 3

Exploratory plod 'round the back of Brocton Golf course. It was shit.

Saturday Apr 20, 2013 #

3 PM

Running 1:44:55 intensity: (1:14:55 @3) + (30:00 @4) 10.64 mi (9:52 / mi) +221m 9:16 / mi
slept:8.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

I like this route.
With Fly. better this way around with canal to finish where she can have a drink

Thursday Apr 18, 2013 #

6 PM

Running 24:57 intensity: (2 @0) + (9 @1) + (1:08 @2) + (5:24 @3) + (17:03 @4) + (1:11 @5) 2.87 mi (8:42 / mi) +95m 7:53 / mi
ahr:151 max:170 (injured) shoes: Inov8 Trailroc 255 1 Bk/Rd

Run from home to Start of Stone Master Marathoners spring treble race 2 - Milford murder.
Testing the calf after pulling it on Tuesday. Still no good. Couldn't put any power down.

Running 29:49 intensity: (26 @1) + (3:30 @2) + (5:44 @3) + (18:00 @4) + (2:09 @5) 2.65 mi (11:15 / mi) +115m 9:55 / mi
ahr:148 max:172 (injured) shoes: Inov8 Trailroc 255 1 Bk/Rd

Didn't enter Milford murder but roughly ran some of the course. Which was.
From Milford up Oat Hill - down other side then right on path to German cutting junction by pond. Up cutting to car park then left and back down through coppice to same pond. another lap up cutting and down coppice then back up oat hill and down to finish where start was.
A bit uninspiring but some good runners out front. Glad I didn't pay £12 to hurt myself

Running 25:41 intensity: (20 @1) + (28 @2) + (6:24 @3) + (17:45 @4) + (44 @5) 2.78 mi (9:14 / mi) +80m 8:29 / mi
ahr:150 max:170 (injured) shoes: Inov8 Trailroc 255 1 Bk/Rd

Run home from Milford murder.
C • you still haven't entered BOC!!! 3

Tuesday Apr 16, 2013 #

7 PM

Orienteering 26:04 intensity: (6:32 @0) + (2:51 @1) + (2:26 @2) + (6:29 @3) + (7:02 @4) + (44 @5) 1.97 mi (13:14 / mi) +3m 13:10 / mi
ahr:124 max:175 (injured) shoes: Inov8 F-lite 195 Bu/Rd

Orienteering 1:25 intensity: (6 @0) + (8 @1) + (8 @2) + (16 @3) + (40 @4) + (7 @5) 0.16 mi (8:52 / mi) +4m 8:14 / mi
ahr:142 max:170 (injured) shoes: Inov8 F-lite 195 Bu/Rd

Orienteering 2:33 intensity: (1 @1) + (20 @2) + (48 @3) + (1:24 @4) 0.27 mi (9:26 / mi)
ahr:147 max:165 (injured) shoes: Inov8 F-lite 195 Bu/Rd

Sunday Apr 14, 2013 #

8 PM

Running 30:06 [1] 2.79 mi (10:48 / mi) +52m 10:12 / mi
shoes: Inov8 Trailroc 255 1 Bk/Rd

Saturday Apr 13, 2013 #

5 AM

Running 6:23:34 intensity: (25 @0) + (10:26 @1) + (1:21:22 @2) + (3:47:25 @3) + (1:01:36 @4) + (2:20 @5) 33.97 mi (11:17 / mi) +716m 10:36 / mi
ahr:136 max:178 slept:6.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

Stone Circles Challenge with Roger again.
Second full completion of this. First time ACW in crappy conditions underfoot but this time clockwise with nice dry, crop free fields.
Ran it on empty, which worked, with about 4 isogels (good) and 3 normal hi5 gels (terrible) during. 500ml water is not enough for over 6 hours especially with gels that need 300ml each. Felt strong up to 30 miles and sick for the last 4.

Thursday Apr 11, 2013 #

5 PM

Running 1:31:48 intensity: (11 @0) + (1:19 @1) + (6:33 @2) + (33:24 @3) + (47:40 @4) + (2:41 @5) 10.15 mi (9:03 / mi) +170m 8:36 / mi
ahr:146 max:176 slept:6.5 shoes: Inov8 Trailroc 255 1 Bk/Rd

Nice run out with Fly who only struggled in the last mile this time.
Canal to Teddesley then Staffs Way through Bednall and onto Chase. Brocton and home via Jacobs ladder.

Tuesday Apr 9, 2013 #

5 PM

Running 44:19 intensity: (54 @0) + (11:23 @1) + (10:49 @2) + (14:50 @3) + (6:23 @4) 4.7 mi (9:26 / mi) +34m 9:13 / mi
ahr:126 max:163 shoes: Inov8 Trailroc 255 1 Bk/Rd

Towpath run/walk with Fly who fell in the canal again. Had to pull her out.
7 PM

Running 50:57 intensity: (1:26 @0) + (14:32 @1) + (13:05 @2) + (17:32 @3) + (3:56 @4) + (26 @5) 3.78 mi (13:29 / mi) +100m 12:27 / mi
ahr:122 max:171 shoes: Inov8 Trailroc 255 1 Bk/Rd

Chasers training run from Marquis drive over brindley. Very stop-starty.
With the boy, rolled his ankle

Sunday Apr 7, 2013 #

6 PM

Running 1:55:24 intensity: (14 @0) + (21 @1) + (17 @2) + (42:18 @3) + (1:12:14 @4) 13.57 mi (8:30 / mi) +309m 7:57 / mi
ahr:148 max:162 shoes: Inov8 Trailroc 255 1 Bk/Rd

Not enough hours in the day again so made this one count. No dog so no stopping

Saturday Apr 6, 2013 #

11 AM

Walking 2:53:09 [1] 4.92 mi (35:12 / mi) +691m 24:30 / mi
shoes: Inov8 Trailroc 255 1 Bk/Rd

Up in the Lakes watching Rhesus and Schmole in the Coledale Horseshoe.
Took Henry up Barrow and Outerside. Stair was blocked with snow drifts. Crackin' day out.

Friday Apr 5, 2013 #

7 PM

Running 36:17 intensity: (50 @0) + (1 @1) + (2:42 @2) + (7:38 @3) + (20:48 @4) + (4:18 @5) 4.69 mi (7:44 / mi) +57m 7:27 / mi
ahr:148 max:181 slept:6.5 shoes: Inov8 F-lite 195 Bu/Rd

Moat House via Acton hill Road then canal back. With Fly
C • British Champs 1

Thursday Apr 4, 2013 #

7 PM

Running 40:53 intensity: (2:00 @1) + (10 @2) + (1:51 @3) + (36:47 @4) + (5 @5) 5.37 mi (7:37 / mi) +64m 7:20 / mi
ahr:151 max:167 shoes: Inov8 Trailroc 255 1 Bk/Rd

Running 49:14 intensity: (1:14 @0) + (5:04 @1) + (11:52 @2) + (25:44 @3) + (5:20 @4) 4.13 mi (11:55 / mi) +162m 10:38 / mi
ahr:131 max:165 slept:6.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

Chasers training run from Penko bank.
Took the boy. He ran it all, no problem.
Put my name in the hat for Dragon's back 2015

Wednesday Apr 3, 2013 #

5 PM

Running 1:17:55 intensity: (1:17 @0) + (1:21 @1) + (6:48 @2) + (38:07 @3) + (28:48 @4) + (1:34 @5) 9.15 mi (8:31 / mi) +151m 8:06 / mi
ahr:143 max:170 slept:7.5 shoes: Inov8 Trailroc 255 1 Bk/Rd

4 mile tempo run.
From German cutting junction up Sherbrook valley for 2 miles then back.
Still can't hit 7 min/mile avg but did stop for a pee.
With Fly.
Can't get motivated lately

Monday Apr 1, 2013 #

9 AM

Running 1:30:50 intensity: (10 @0) + (1:50 @1) + (9:18 @2) + (42:06 @3) + (31:01 @4) + (6:25 @5) 9.34 mi (9:44 / mi) +148m 9:16 / mi
ahr:140 max:186 slept:9.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

No time for a long run so split it in 2. Felt OK for both runs today
9 PM

Running 45:47 intensity: (52 @1) + (4:18 @2) + (22:12 @3) + (18:25 @4) 5.4 mi (8:29 / mi) +75m 8:08 / mi
ahr:144 max:165 shoes: Inov8 Trailroc 255 1 Bk/Rd

Running 42:05 intensity: (32 @0) + (1 @1) + (28 @2) + (13:24 @3) + (23:17 @4) + (4:23 @5) 5.42 mi (7:46 / mi) +90m 7:23 / mi
ahr:150 max:187 shoes: Inov8 Trailroc 255 1 Bk/Rd

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