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Training Log Archive: simonw

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Running21 29:58:23 169.65(10:36) 273.02(6:35) 4969
  Road bike16 6:07:54 98.86(16.1/h) 159.1(25.9/h) 1095
  Orienteering3 2:57:01 10.58(16:44) 17.02(10:24) 305
  Mountain Bike (Singlespeed)1 2:30:57 15.93(6.3/h) 25.64(10.2/h) 330
  Total38 41:34:15 295.02(8:27) 474.79(5:15) 6699
  [1-5]38 41:34:00
averages - sleep:5.9

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Sunday Jun 30, 2013 #

10 AM

Road bike 15:00 [3] 3.0 mi (12.0 mph) +31m

To B&Q and back
6 PM

Running 33:22 [3] 4.02 mi (8:18 / mi) +30m 8:07 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Took dog out

Saturday Jun 29, 2013 #

7 AM

Running 4:42:40 [3] 20.12 mi (14:03 / mi) +1254m 11:46 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Slow plod around 5 trigs challenge based on Gritstone Tryal.
With Roger, Dale, Jansen and another 2 chaps from Trentham running club. Lee slowed down considerably in the latter stages so a fair bit of hanging around, he also wanted to takes photos at every trig. Not a bad route.

Friday Jun 28, 2013 #

8 PM

Running 27:43 [1] 2.23 mi (12:27 / mi) +28m 11:59 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Wednesday Jun 26, 2013 #

6 PM

Running 48:16 intensity: (20:00 @3) + (28:16 @4) 6.15 mi (7:51 / mi) +139m 7:20 / mi
slept:5.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

Out & back to Chase road corner. Trying to keep pace up. Felt good in places but not enough time to get some good mileage in.

Tuesday Jun 25, 2013 #

Note

No orienteering tonight. Dragged along to watch Kings of Leon instead. Bunch of middle aged women seat dancing. Soulless money making arena gig. Guitars sounded nice though.
C • Middle aged women... 1
8 AM

Road bike 6:33 [3] 2.05 mi (18.8 mph) +6m

12 PM

Road bike 6:55 [3] 2.03 mi (17.6 mph) +8m

Road bike 7:37 [3] 2.05 mi (16.1 mph) +47m

4 PM

Road bike 7:37 [3] 1.99 mi (15.7 mph) +37m

Monday Jun 24, 2013 #

8 AM

Road bike 15:00 [3] 4.0 mi (16.0 mph) +46m

To and from work on the bike
8 PM

Running 57:15 intensity: (15 @0) + (1:13 @1) + (4:18 @2) + (19:31 @3) + (31:25 @4) + (33 @5) 5.98 mi (9:34 / mi) +275m 8:23 / mi
ahr:145 max:168 slept:7.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

Pleasurable hillyish run onto chase via Jacobs ladder.
Dicking around with the shoes a bit tightening laces to try and get them to fit right. 10s were too tight 10.5s are too loose but hopefully will avoid previous experience at about 60 miles in when the feet swell up.
Don't want another Pennine way shoe becoming too small fiasco.
Trailrocs are a great shoe. Good job inov8 have an 'understanding' returns policy I couldn't afford to buy them very often.
C • Interesting? 2

Sunday Jun 23, 2013 #

7 PM

Road bike 1:21:04 [3] 22.35 mi (16.5 mph) +172m

Friday Jun 21, 2013 #

7 PM

Running 1:24:43 intensity: (1:00:00 @3) + (24:43 @4) 9.59 mi (8:50 / mi) +133m 8:28 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Bloody nettles!
Seemed to have acquired a bruised ball of left foot. Niggling more than painful, especially after about 5-6 miles.

Thursday Jun 20, 2013 #

7 PM

Running 56:36 [2] 5.71 mi (9:55 / mi) +176m 9:03 / mi
slept:5.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

Thursday night chasers run from Aspen. Very easy plod which lasted 4 miles so added another bit on but couldn't really be arsed.

Wednesday Jun 19, 2013 #

8 PM

Running race 12:02 [5] 1.97 mi (6:07 / mi) +17m 5:57 / mi
slept:4.0 shoes: Inov8 X-Talon 212 3

Shugborough relays.
Leg1 Stampy
Leg2 Gemma C-S
Leg3 Jo Thompson
Leg4 Me

Another journey into the unknown. Tried to get sub 6 min miles but never looked at the watch. Pleasing to know I can run if I try.

Results are up. Still some work to do. Stampy beat me by 2 seconds. Good team result though in 6th. Probably would have helped if i knew where the start was instead of running over the finish line first and having to cross the tape to get back on course.

http://www.frsystems.co.uk/results/shugboroughrela...

Breathing was much better today. Fine for first mile then a bit labored later on. Progress in the speed stakes I reckon. Then again not done any before.
C • 2 seconds.. 2

Tuesday Jun 18, 2013 #

8 AM

Road bike 8:29 [3] 2.04 mi (14.4 mph) +3m

3 PM

Road bike 8:23 [3] 2.17 mi (15.5 mph) +55m

7 PM

Orienteering 56:34 [2] 3.43 mi (16:30 / mi) +186m 14:07 / mi
shoes: Inov8 X-Talon 212 3

Monday Jun 17, 2013 #

12 PM

Running 1:12:24 [3] 7.96 mi (9:06 / mi) +56m 8:54 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Dungeness ramblings. Kite surfers out. They all had blow up kites. LEIs apparently. They had to walk about a mile out to get to the water
8 PM

Road bike 29:20 [2] 8.07 mi (16.5 mph) +102m

Quick spin round acton and bednall

Saturday Jun 15, 2013 #

10 AM

Running 5:39:28 intensity: (2:00:00 @2) + (3:39:28 @3) 30.45 mi (11:09 / mi) +828m 10:17 / mi
slept:8.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

The world is against me yet again.
With Edele in London with the Mother in law and the kids carted off for a sleepover I planned to do the 3 rings of Shap LDWA. Maps printed and packed ready then last night the phone goes off and I'm needed for work in lincolnshire. Phone goes again this morning saying he's fixed it. By that time it's to late to get up there so no Shap for me just a boring old uninspiring Chase run.
Chasewalk 40 route 2nd part recce. That's all of it done now. Not sure I'll bother doing the whole 38 in one go
C • Previous life 1

Thursday Jun 13, 2013 #

7 PM

Running 58:51 [1] 3.38 mi (17:25 / mi) +35m 16:52 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Tried to take the boy out for a speed/interval session down the towpath but he'd busted his knee up on the playground earlier and could hardly run, never mind sprint. Ended up just walking dog

Wednesday Jun 12, 2013 #

8 AM

Road bike 6:25 [3] 2.04 mi (19.1 mph) +3m

12 PM

Road bike 8:33 [3] 1.99 mi (14.0 mph) +45m

Road bike 7:27 [3] 2.1 mi (16.9 mph) +16m

5 PM

Road bike 7:43 [3] 1.95 mi (15.2 mph) +39m

6 PM

Running 55:23 [2] 4.93 mi (11:14 / mi) +111m 10:30 / mi
slept:8.0 shoes: Inov8 Trailroc 255 2 Bk/Rd

Couldn't get going tonight. Late home from work, struggled to even get out the door. Legs felt heavy, breathing was labored. Took Fly who was playing silly buggers so knocked it on the head around Brocton heights and headed back.

Tuesday Jun 11, 2013 #

6 PM

Road bike 46:16 [4] 12.29 mi (15.9 mph) +160m
slept:5.0

Rode to Pelsall. Annoying headwind

Orienteering 1:04:28 [2] 4.19 mi (15:23 / mi) +38m 14:58 / mi
shoes: Inov8 X-Talon 212 3

Bit of orienteering on Pelsall common. Doing alright until I couldn't find the one on the crag at canalside. Lost all confidence then. Turns out it had been nicked anyway. Never sure if I was right on some others because they weren't there. Not very inspiring .

Road bike 40:18 [4] 12.54 mi (18.7 mph) +103m

Home from Pelsall. Nice tailwind.

Monday Jun 10, 2013 #

4 PM

Road bike 8:37 [3] 2.26 mi (15.7 mph) +15m

Road bike 11:22 [3] 3.05 mi (16.1 mph) +47m

Sunday Jun 9, 2013 #

2 PM

Running 44:13 [2] 4.76 mi (9:17 / mi) +29m 9:07 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Last minute run out with Fly along the towpath. Legs very heavy.

Mountain Bike (Singlespeed) 2:30:57 [1] 15.93 mi (6.3 mph) +330m

Leisurely ride with Henry on the old jalopy. Nothing seemed to bother him on this ride. Climbing well. We both need new bikes though. The follow the dog section by Marquis drive was very annoying. Lots of folk in the way seemingly standing around on the track.
Saw G at Marquis drive running the trig route, Mardlings on bikes in Sherbrook Valley and stopped for first aid at jaffa cakes just after Henry bashed his knee up on the final decent.
Not really training but pleasant enough.

Saturday Jun 8, 2013 #

Running 1:20:00 [2] 6.0 mi (13:20 / mi)
shoes: Inov8 X-Talon 212 3

Run back from Millers dale to Bakewell Station through the tunnels with family on bikes. Picnic at Monsal Head and watched Baslow bootbash coming through (which I should have been doing instead).
9 AM

Running race 47:24 intensity: (7:24 @3) + (20:00 @4) + (20:00 @5) 7.01 mi (6:46 / mi) +102m 6:28 / mi
slept:7.0 shoes: Inov8 X-Talon 212 3

Peaks footpath relays leg 2.
So. I knew the route. All that was needed was to run as fast as I could. That's what I did. Legs could go no faster
Stampy handed over in 4th place I think. I overtook a slow lady then reeled in a chap from DVO.
Handed over to Kelvin who was already on the beer. No doubt in preparation for the beer fest at Wolsely.
Breathing is still the problem. Felt like a golf ball stuck in my chest. Why I never do this rapid stuff.

We came in 5th. Could have been worse I suppose. Good effort by all.

Controversially on leg 2 the guy who came in first before me had a 5 minute penalty. I guess this was for going through the tunnels and not down and past Litton Mill. If that was the case 5 minutes was not enough. It's a mile less for starters and the terrain is much heavier going with the Rocky decent and steep climb out. If that was the case I declare myself leg 2 winner!! ;-)

http://www.mdoc.org.uk/footpath2013/Results.pdf

Thursday Jun 6, 2013 #

Running 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Inov8 F-lite 195 Bu/Rd

Picked the boy up from school. He was on bike.

Note

Set up a slackline in the back garden. Managed to stay on it for all of 20 seconds. Great for the ankles. Got schooled by Henry who faired a bit better and actually walked on it far about 5 steps. Whipper snapper!
1 PM

Road bike 15:00 [3] 3.4 mi (13.6 mph)

To costa down at queensville and back

Wednesday Jun 5, 2013 #

12 PM

Running 1:32:08 [2] 6.55 mi (14:04 / mi) +676m 10:39 / mi
shoes: Inov8 X-Talon 212 5

From Kentmere. Horseshoe route but went over Yoke instead of around it then on to Ill Bell. Back same way.
Didn't take a map and that was as far as I can remember of it.
Legs felt heavy today. A good sign.

Tuesday Jun 4, 2013 #

12 PM

Running 1:00:20 [3] 7.19 mi (8:23 / mi) +107m 8:01 / mi
shoes: Inov8 X-Talon 212 5

Footpath relays leg 2 recce.
Soon realised I've ran this stretch many times in the High Peak 40 but going the other way. Nice route recce or not.

Running 57:01 [2] 6.44 mi (8:51 / mi) +6m 8:50 / mi
shoes: Inov8 X-Talon 212 5

Run back from footpath recce but through Monsall tunnels
7 PM

Orienteering 55:59 [1] 2.96 mi (18:55 / mi) +81m 17:26 / mi
shoes: Inov8 X-Talon 212 5

Domination series 2 - short course.
Brereton Hayes.
Hate this area and never get on with it so went slow from the start. Still couldn't find number 2 no matter how slow I went. Made it worse if anything. so gave up. Didn't enjoy it at all.

Monday Jun 3, 2013 #

4 PM

Running 1:17:45 intensity: (1:00:00 @3) + (17:45 @4) 9.18 mi (8:28 / mi) +134m 8:06 / mi
shoes: Inov8 X-Talon 212 3

Standard week day Brocton , Bednall canal run with Fly. Felt good but that's to be expected with the pitiful mileage I'm putting in. Threw in 10x 100 metre strides.
Hopefully back to normal now at home with Mary ok so can get back into a routine.
UTMB won't be easy. I'll be taking the full 46 hours at this rate, if I get around at all.

Sunday Jun 2, 2013 #

9 PM

Running 21:13 [2] 2.34 mi (9:04 / mi) +27m 8:45 / mi
shoes: Inov8 F-lite 195 Bu/Rd

Saturday Jun 1, 2013 #

10 AM

Running 2:54:36 intensity: (2:00:36 @3) + (54:00 @4) 15.69 mi (11:08 / mi) +806m 9:36 / mi
slept:4.0 shoes: Inov8 F-lite 195 Bu/Rd

Working up in Kendal so took the opportunity to recce Lakes 100 Ambleside to Coniston.
Dropped bike off at Coniston then drove and parked at Ambleside - then ran the route.
Messed up a bit as I forgot how easy this stretch is without the previous 90 miles already in the legs so was done within 3 hours.
Nice day for it though.
What's happened to Lakes runner?
Pricing me out of running nowadays. Lakeland trails 17km trail race in Staveley 30 quid entry. Kit is no better. Salomon S-LAB sense ultra £140, Salomon race vest pack £130. Nathan vapor vest pack £135. Even inov8 trailrocs £110 in Climbers shop.
Sticking to LDWA and fell from now on. F***ing profiteers

Road bike 30:15 [3] 7.49 mi (14.9 mph) +161m

Ride back from Coniston to Ambleside. Nice

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