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Training Log Archive: simonw

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running28 24:34:15 164.7(8:57) 265.05(5:34) 4206
  Road bike15 2:33:27 35.63(13.9/h) 57.34(22.4/h) 365
  Walking1 2:12:51 5.79(22:57) 9.32(14:15) 344
  Mountain biking1 1:27:21 4.84(3.3/h) 7.79(5.4/h) 133
  Orienteering1 44:17 5.66(7:49) 9.11(4:52) 89
  Circuit training1 15:15
  Total45 31:47:26 216.62 348.61 5137
  [1-5]45 31:34:12
averages - sleep:8

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Tuesday Dec 31, 2013 #

10 AM

Running 45:05 intensity: (1:02 @0) + (2:56 @1) + (1:34 @2) + (19:56 @3) + (18:22 @4) + (1:15 @5) 5.08 mi (8:53 / mi) +133m 8:12 / mi
ahr:142 max:176 shoes: Inov8 Trailroc 255 2 Bk/Rd

Chasers run from Chase road corner. Missed it again because I opened the front door and it was lashing it down. Went back inside and the rain had stopped so decided to brave it.
MarkG, AlanW, Jill. That was it I think

Monday Dec 30, 2013 #

9 AM

Running 1:38:13 intensity: (43 @0) + (4:03 @1) + (14:26 @2) + (1:03:46 @3) + (15:15 @4) 9.97 mi (9:51 / mi) +356m 8:52 / mi
ahr:136 max:163 shoes: Inov8 Trailroc 255 2 Bk/Rd

Ran down to Punch Bowl with Fly to join chasers run. Caught them on the way up to Milford.
Good turnout again considering the miserable weather..
Ray, JohnR, Ian Jones, Neil & mary, Matt Mardling.
Slow pace. Hard to get moving. Ran on empty.

Sunday Dec 29, 2013 #

3 PM

Running 1:07:07 intensity: (39 @0) + (48 @1) + (3:08 @2) + (8:39 @3) + (52:41 @4) + (1:12 @5) 8.16 mi (8:14 / mi) +84m 7:58 / mi
ahr:150 max:172 shoes: Inov8 Trailroc 255 2 Bk/Rd

The old Brocton - Teddesley - Bednall route before it got dark. Saw Dave Thomas walking the very same route. Felt ok if a little tight chested.

Saturday Dec 28, 2013 #

10 AM

Running 53:11 intensity: (35 @0) + (4:08 @1) + (12:13 @2) + (30:27 @3) + (5:48 @4) 5.29 mi (10:03 / mi) +171m 9:08 / mi
ahr:132 max:160 shoes: Inov8 Trailroc 255 2 Bk/Rd

Very easy from Brindley bottom with chasers xmas run.
Good turnout.
Allan Williams, Andy Yeates, Neil & Mary, Both Littles, Charli, RachelFR & John Robinson.
Think the cold has gone. Need to try something a bit faster to test it.

Friday Dec 27, 2013 #

3 PM

Running 1:01:34 intensity: (47 @0) + (2:11 @1) + (18:08 @2) + (34:21 @3) + (6:07 @4) 6.25 mi (9:51 / mi) +239m 8:48 / mi
ahr:132 max:160 (sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Felt stomach churning away so a lot of this walked to avoid barfing. Too much chocolate.

Thursday Dec 26, 2013 #

2 PM

Running 49:21 intensity: (15 @0) + (10 @1) + (3:52 @2) + (18:53 @3) + (25:38 @4) + (33 @5) 5.76 mi (8:34 / mi) +131m 8:00 / mi
ahr:146 max:169 (sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Henry trying out his new garmin on the bike while I ran with him.

Wednesday Dec 25, 2013 #

10 AM

Running 56:15 intensity: (33 @0) + (6:56 @1) + (7:52 @2) + (23:01 @3) + (16:02 @4) + (1:51 @5) 5.05 mi (11:08 / mi) +268m 9:34 / mi
ahr:136 max:177 (sick) shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Xmas day chasers run from Milford common.
A lot out this year so kept Fly on the lead and kept with the slower ones for the most part. Ran a bit with Rhys and the quicker lot when over Satnall and back to finish the 'traditional route' apparently.

Tuesday Dec 24, 2013 #

8 PM

Running 14:41 intensity: (31 @0) + (1:46 @1) + (2:29 @2) + (8:44 @3) + (52 @4) + (19 @5) 1.64 mi (8:57 / mi) +25m 8:33 / mi
ahr:130 max:175 (sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Took the dog out.

Monday Dec 23, 2013 #

Note

Took the boy to see Black Sabbath last night. He was mighty impressed as was I. One of the best gigs I've seen, probably ever. Opened with War pigs then Into the void. Solid set. Only downside was when they played new stuff.
Mesmerizing all the same.
Funniest thing was seeing Dougie and Heather Craig. Who'd have thought it.
C • Haha 1
7 PM

Running 43:46 intensity: (15 @0) + (12 @1) + (1:18 @2) + (38:54 @3) + (3:07 @4) 5.37 mi (8:09 / mi) +77m 7:48 / mi
ahr:140 max:157 (sick) shoes: Inov8 Trailroc 255 2 Bk/Rd

Recovery run round the big block.
Kept my mouth shut all the way just for the hell of it and to keep it slow.

Sunday Dec 22, 2013 #

10 AM

Running 1:35:01 intensity: (1:00:00 @3) + (35:01 @4) 10.29 mi (9:14 / mi) +381m 8:17 / mi
(sick) shoes: Crappy old walsh pb

Headaches and bad chest last night so bed early and slept.
Arrived at White house at 10:02 so missed Chasers xmas run.
Decided on far end of Trig race. Felt ok after 10 minutes.
Fly behaved herself for a change.

Saturday Dec 21, 2013 #

11 AM

Running race 14:57 intensity: (16 @0) + (1 @1) + (1 @2) + (2 @3) + (7:36 @4) + (7:01 @5) 2.41 mi (6:12 / mi) +39m 5:54 / mi
ahr:169 max:177 slept:8.0 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Mungo Bone 2013
14:55 dibber time
That sore throat I've been ignoring all week can't really get ignored when I'm trying to run as fast as possible. Fastest time yet but felt slow and struggled all the way. Kept with the winner for around 500 metres but restricted breathing made me slow down. Very frustrating. He was nearly a minute quicker by the finish.

On further inspection
Avg HR 169. Never seen the like!
sub 6min/mile (when elevation accounted for)
Happy enough with that considering.

Age Class Handicap Run time Handicap time
Anne Jones W55 00:02:00 00:23:56 25.56 Started late
Jonno Pybus M21 00:12:30 00:13:58 26.26 N/C
Emily Garside W21 00:08:30 00:18:20 26.50
Matt Hartland M16 00:11:45 00:15:31 27.16
John Robinson M60 00:09:45 00:17:50 27.25
Simon Hargrave M40 00:11:30 00:15:58 27.28
Gemma Cairns-Smith W16 00:08:00 00:19:31 27.31
Iain Stamp M21 00:12:00 00:15:46 27.46
Simon Webb M35 00:13:00 00:14:55 27.55
Andrew Yeates M50 00:11:15 00:16:52 28.07
Beth Clayton W50 00:09:15 00:18:56 28.11
Stuart Walton M45 00:05:30 00:22:56 28.26
Henry Webb M12 00:09:00 00:19:28 28.28
Christine Collins W50 00:06:45 00:21:49 28.34
Stuart Clayton M21 00:12:00 00:16:39 28.39
Dougie Craig M55 00:09:30 00:19:12 28.42
Ray Collins M55 00:10:30 00:18:19 28.49
Norman Hall M75 00:00:00 00:28:49 28.49
Jonathan Howell M60 00:11:15 00:17:36 28.51
Mary Adams W21 00:06:30 00:22:42 29.12
Tracy Craig W45 00:06:30 00:22:43 29.13
Matt Mardling M40 00:13:00 00:16:18 29.18
Allan Williams M40 00:10:00 00:19:38 29.38
Neil Adams M50 00:11:00 00:18:44 29.44
kELFin Dawson M35 00:10:00 00:21:04 31.04
Cath Williams W40 00:09:15 00:22:26 31.41
Ricardo Fernandes M40 00:09:00 00:24:54 33.54
Hannah Garside W20 00:07:45 00:29:10 36.55
Henry Howell M21 00:11:00 11:28:17 Oops


Junior results

Ethan Evans M10 11.23
Megan Colclough W12 12.00
Holly Stodgell W10 12.37
Lara Evans W8 12.44
Holly Craig W12 14.43
Charlotte Cairns-Smith W12 15.42
Lucy Walton W14 16.30
Rebecca Hind W8 16.35
Rory Hind M8 21.06
Alex Walton M12 24.18
Josh Brown M8 29.41
Adam Brown M8 34.27


C • Who won? 3

Friday Dec 20, 2013 #

8 AM

Running 19:47 [2] 2.31 mi (8:34 / mi)
shoes: Inov8 Trailroc 255 2 Bk/Rd

Into work on towpath. Icy on the bridge slowed progress.
12 PM

Running intervals 45:02 [4] 5.4 mi (8:20 / mi) +40m 8:09 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Home from work interval session.
8X3min w/1min recovery. 2 more sets than the old 6X3.

Serious headwind for the first five but ok on the last 3 going sub 7's.
This is way too slow but when put into context isn't too bad.
carrying bag with clothes in and long trousers on, shoes with no grip on terrain that was still slippy. Not like last week but still slippy

Thursday Dec 19, 2013 #

7 PM

Running warm up/down 16:59 intensity: (59 @1) + (3:17 @2) + (11:40 @3) + (1:03 @4) 1.62 mi (10:29 / mi) +30m 9:54 / mi
ahr:134 max:151 shoes: Inov8 Trailroc 255 2 Bk/Rd

Running 38:23 intensity: (9 @0) + (20 @1) + (39 @2) + (7:33 @3) + (29:36 @4) + (6 @5) 5.37 mi (7:09 / mi) +77m 6:51 / mi
ahr:150 max:169 shoes: Inov8 Trailroc 255 2 Bk/Rd

Wednesday Dec 18, 2013 #

4 PM

Running 1:11:19 [3] 7.95 mi (8:58 / mi) +215m 8:17 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Day off but the morning spent looking around Chillington Hall for somewhere to stick portaloos and get told that it'll be lambing time when the event is on.
The day had gone by the time I'd finished faffing.

Monday Dec 16, 2013 #

8 AM

Road bike (commute) 9:04 [3] 2.35 mi (15.6 mph) +17m
shoes: Trek 1000 road bike

12 PM

Road bike (commute) 5:05 [3] 1.07 mi (12.6 mph)
shoes: Trek 1000 road bike

Road bike (commute) 5:32 [3] 1.13 mi (12.3 mph) +3m
shoes: Trek 1000 road bike

5 PM

Road bike (commute) 7:40 [3] 1.9 mi (14.9 mph) +35m
shoes: Trek 1000 road bike

Sunday Dec 15, 2013 #

10 AM

Mountain biking 1:27:21 [1] 4.84 mi (3.3 mph) +133m

Mary wanted to go on follow the dog.
Henry took the singlespeed so I had to bring the downhill bike out of retirement. Trouble is it didn't fit on the roof bar bike rack so i cable tied it on. Might have known 2 cable ties wouldn't hold a 50lb push bike. Got to Penkridge bank before it fell over and made a dent in the roof.
Mary wasn't that bothered in the end so we just did a bit with lots of waiting around.
2 PM

Running 1:40:39 intensity: (18 @0) + (7 @1) + (1:58 @2) + (53:27 @3) + (41:12 @4) + (3:37 @5) 11.22 mi (8:58 / mi) +407m 8:04 / mi
ahr:146 max:178 shoes: Inov8 Trailroc 255 2 Bk/Rd

Variation on a theme. Grim out today. Tried to get a slight increase on last two weeks but was benighted and on strict orders to be back for tea.
Sore head yesterday and today so a struggle to get out. Felt better at around 1h 10min which is usually the case. Took in the switchbacks.
Didn't bother with taking the dog;-)
C • :) 1

Saturday Dec 14, 2013 #

6 PM

Running 20:44 [2] 2.34 mi (8:51 / mi) +38m 8:26 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

With Fly.
Run. Stop. Sniff. Run. Stop. Poo. Run. Stop. Sniff. And so on...
C • Why... 2

Friday Dec 13, 2013 #

Note

Why core training is important
8 AM

Road bike (commute) 8:18 [3] 2.4 mi (17.3 mph) +16m
shoes: Trek 1000 road bike

1 PM

Running intervals 51:43 intensity: (5 @0) + (12 @1) + (15:02 @2) + (14:10 @3) + (22:01 @4) + (13 @5) 5.86 mi (8:50 / mi) +37m 8:39 / mi
ahr:142 max:169 shoes: Inov8 Trailroc 255 2 Bk/Rd

Another poor Friday 6 X 3 interval session. Needed to up the rep count really to increase on mileage figures but ran out of time.
Towpath very slippy(mud). Still 18 minutes worth of 7min/miles in that is ok.

Road bike (commute) 8:17 [3] 1.91 mi (13.8 mph) +39m
shoes: Trek 1000 road bike

Thursday Dec 12, 2013 #

8 AM

Running 18:40 [3] 2.32 mi (8:03 / mi) +3m 8:01 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Into work on towpath
4 PM

Running 18:13 [3] 2.17 mi (8:24 / mi) +45m 7:53 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Home from work through Wildwood
7 PM

Orienteering race 44:17 intensity: (38 @0) + (36 @1) + (25 @2) + (3:56 @3) + (34:19 @4) + (4:23 @5) 5.66 mi (7:49 / mi) +89m 7:28 / mi
ahr:156 max:175 shoes: Inov8 Trailroc 255 2 Bk/Rd

Night score round Boley Pak Lichfield.
Last one of the year. 13 events 13 starts lots of frustration but a fitting end to the season with a solid flowing effort. Not fast running wise and just a bit too slow to get #11. Like to say I don't know how I got around the earlier events without 20-20 vision but the fact is I never really did. Lots of blinking and squinting. Really noticed tonight the fact that I could see where I was going.

Wednesday Dec 11, 2013 #

2 PM

Running 1:08:47 intensity: (2:31 @0) + (11:41 @1) + (18:44 @2) + (26:16 @3) + (8:43 @4) + (52 @5) 4.31 mi (15:58 / mi) +522m 11:36 / mi
ahr:127 max:175 shoes: Inov8 Trailroc 255 2 Bk/Rd

What a shite day
Easy job on at Wylfa so took the running kit and snowdon maps set for an early start.
Cock up #1. Didn't wake up until 8 so got to site at 11:30
Cock up #2. Blew up the kit I was about to replace and blew all site 48v fuses in the process. Luckily had enough spares.
Cock up #3. Decided to still try and get up Moel Eilio before dark but failed miserably. Big black cows in the way I had to get around before I even got to the base of the climb. Then it was blowing like billy o so sacked the idea.
Shouldn't have bothered. Wrong shoes as well
I shall do it properly when I have to go back. Pretty soon I reckon
C • Premature retirement 1

Tuesday Dec 10, 2013 #

6 PM

Running 6:22 intensity: (7 @0) + (1:42 @1) + (3 @2) + (4:26 @3) + (4 @4) 0.79 mi (8:04 / mi) +6m 7:53 / mi
ahr:128 max:148 shoes: Inov8 X-Talon 212 3

Run to circuits with Henry on bmx

Running 30:18 intensity: (14 @0) + (20 @1) + (5 @2) + (1:56 @3) + (25:33 @4) + (2:10 @5) 4.38 mi (6:55 / mi) +73m 6:35 / mi
ahr:158 max:176 shoes: Inov8 X-Talon 212 3

Now then.
Someone must've got wind that sub 30 was on the cards for the big loop;-)
Started steady and pushed hard but still steady to canal. Both Bish and Matt stayed with it. Slowed a bit over Wildwood to keep Matt in sight. Opened up a bit on the home stretch and lost Bish a few hundred yards from the end.
Good valid training run for a change and good to get pushed at a pace.

Circuit training 15:15 intensity: (1:50 @0) + (5:31 @1) + (4:45 @2) + (2:35 @3) + (34 @4)
ahr:113 max:162 shoes: Inov8 X-Talon 212 3

One set of circuits. Couldn't be arsed with a second so went for a run around the school field

Running 6:02 intensity: (9 @0) + (1 @1) + (1 @2) + (2 @3) + (3:00 @4) + (2:49 @5) 0.8 mi (7:33 / mi) +10m 7:16 / mi
ahr:162 max:182 shoes: Inov8 X-Talon 212 3

Run home from circuits with Henry on bmx

Monday Dec 9, 2013 #

8 AM

Road bike (commute) 18:50 [3] 3.44 mi (11.0 mph) +23m
shoes: Trek 1000 road bike

12 PM

Road bike (commute) 5:24 [3] 1.09 mi (12.1 mph)
shoes: Trek 1000 road bike

Road bike (commute) 4:57 [3] 1.13 mi (13.7 mph) +4m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 14:30 [3] 2.24 mi (9.3 mph) +37m
shoes: Trek 1000 road bike

Sunday Dec 8, 2013 #

12 PM

Running 1:59:04 intensity: (31 @0) + (1:14 @1) + (11:36 @2) + (41:21 @3) + (1:04:22 @4) 13.95 mi (8:32 / mi) +334m 7:57 / mi
ahr:145 max:163 shoes: Inov8 Trailroc 255 2 Bk/Rd

Pretty much the same as last 2 weeks but this time sans pooch. Increased the mileage by 1.
Felt ok but flagged a little near the end. Not eaten anything today. Intentionally.

Saturday Dec 7, 2013 #

11 AM

Walking (Recovery) 2:12:51 [2] 5.79 mi (22:57 / mi) +344m 19:22 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

With Henry and Fly along Roaches to Lud's Church and back.
Not really training but a couple of efforts here and there.

Friday Dec 6, 2013 #

8 AM

Running 15:57 [2] 1.93 mi (8:16 / mi) +6m 8:11 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Heres a new one:
Into work. Hardly running. Almost loosened up by the end.
1 PM

Running intervals 55:38 [4] 6.66 mi (8:21 / mi) +34m 8:13 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Home from work
Difficult interval session.. Is there any other?
6X 3min with 1min recovery + warm up and down. Very slow efforts.
Had work pack and OMM bottoms on so not ideal.

Thursday Dec 5, 2013 #

1 PM

Running 1:19:55 intensity: (4 @0) + (40 @1) + (4:46 @2) + (26:18 @3) + (48:07 @4) 9.21 mi (8:41 / mi) +186m 8:10 / mi
ahr:146 max:163 shoes: Inov8 Trailroc 255 2 Bk/Rd

Got myself out for a decent mid weeker on the old Staffs Way - Bednall - Teddesley route. With Fly. Who was misbehavin' immensely after spotting the sheep on Teddesley Farm.

Wednesday Dec 4, 2013 #

8 AM

Road bike (commute) 7:47 [3] 2.13 mi (16.4 mph) +5m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 8:11 [3] 2.01 mi (14.7 mph) +39m
shoes: Trek 1000 road bike

10 PM

Running 17:07 [2] 1.66 mi (10:19 / mi) +39m 9:36 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd

Little block just to log something.

Tuesday Dec 3, 2013 #

8 AM

Road bike (commute) 7:03 [3] 2.13 mi (18.1 mph) +6m
shoes: Trek 1000 road bike

4 PM

Road bike (commute) 8:47 [3] 2.03 mi (13.9 mph) +38m
shoes: Trek 1000 road bike

7 PM

Running 33:12 intensity: (50 @0) + (1:01 @1) + (48 @2) + (10:50 @3) + (19:01 @4) + (42 @5) 4.39 mi (7:34 / mi) +80m 7:09 / mi
ahr:147 max:172 shoes: Inov8 F-lite 195 Bu/Rd

The usual. This time with Matt Mardling and MattH.
A course record by 2 seconds despite the whole run feeling leisurely. MattH agreed it didn't feel as pacey as last time with Bish but more consistent this time.
Sub 30 is on the cards!

Running 26:13 intensity: (12 @0) + (1:58 @1) + (3:28 @2) + (10:33 @3) + (8:55 @4) + (1:07 @5) 3.19 mi (8:13 / mi) +100m 7:29 / mi
ahr:140 max:170 shoes: Inov8 F-lite 195 Bu/Rd

Gym was rammed full of kids again so didn't bother with circuits.
4X hill reps of Walton Lane.

Running 15:00 [3] 1.6 mi (9:22 / mi) +20m 9:01 / mi
shoes: Inov8 F-lite 195 Bu/Rd

To and from circuits with Henry on BMX

Monday Dec 2, 2013 #

8 AM

Road bike (commute) 9:13 [3] 2.39 mi (15.6 mph) +11m
shoes: Trek 1000 road bike

12 PM

Road bike (commute) 6:37 [3] 2.13 mi (19.3 mph) +3m
shoes: Trek 1000 road bike

Road bike (commute) 8:03 [3] 1.88 mi (14.0 mph) +37m
shoes: Trek 1000 road bike

3 PM

Road bike (commute) 10:09 [3] 2.28 mi (13.5 mph) +52m
shoes: Trek 1000 road bike

Sunday Dec 1, 2013 #

Note
(rest day)

Edele in Cardiff with her mom. Baby sitting.

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