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Training Log Archive: simonw

In the 31 days ending Dec 31, 2014:

activity	#	time	miles		km		+m
Running	29	24:51:41	177.81	(8:23)	286.16	(5:13)	3964
Orienteering	2	2:18:46	10.33	(13:26)	16.62	(8:21)	315
Circuit training	3	1:31:33	0.19	(7:52:14)	0.31	(4:53:26)	7
Mountain biking	1	1:15:37	13.07	(10.4/h)	21.03	(16.7/h)	263
Total	31	29:57:37	201.41	(8:56)	324.13	(5:33)	4549

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Wednesday Dec 31, 2014 #

6 PM

Running 16:16 [2] 1.95 mi (8:22 / mi) +20m 8:06 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Tuesday Dec 30, 2014 #

8 AM

Running 2:39:21 [3] 17.26 mi (9:14 / mi) +460m 8:32 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Slow trig recce to check it was all still there.

Monday Dec 29, 2014 #

6 PM

Running 34:47 [3] 3.92 mi (8:52 / mi) +71m 8:24 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Sunday Dec 28, 2014 #

10 AM

Running 32:04 [2] 3.98 mi (8:03 / mi) +33m 7:51 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Very easy towpath with dog

Saturday Dec 27, 2014 #

5 PM

Running 43:12 [2] 5.37 mi (8:03 / mi) +81m 7:41 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Very easy bog block. A bit chesty.

Friday Dec 26, 2014 #

2 PM

Running 52:56 [3] 6.48 mi (8:10 / mi) +181m 7:31 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

That'll be another run then seeing as it's running season and all that. Sore throat. Hope it doesn't develop.

Thursday Dec 25, 2014 #

10 AM

Running 1:04:32 [4] 7.28 mi (8:52 / mi) +379m 7:38 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Chasers christmas day run.
Decent turn out this year. About 3 degrees at start but soon warmed up.
Rhesus, G, Little Rob, MattH myself with twin collies Bein and Fly ended up on our own while Ray, Jon H, John Robinson, Matt M, Rffrr did their own thing.
Bein dog behaved well despite being picked on by the typical bossy woman Fly. Felt good fitness wise this year. Ran on empty..again.

Wednesday Dec 24, 2014 #

6 PM

Running 32:57 [3] 4.11 mi (8:01 / mi) +78m 7:34 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

with dog. Wheezy effort up Jacobs.

Tuesday Dec 23, 2014 #

6 PM

Running 1:11:17 [3] 8.2 mi (8:42 / mi) +118m 8:19 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Out with Fly over the agriculture. Lucky to fit this in today. Felt OK but reigned it in a bit for an easier day.

Monday Dec 22, 2014 #

10 AM

Running 39:27 [2] 3.77 mi (10:28 / mi) +111m 9:35 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Xmas run with Chasers from Chase road corner.
Ian Jones, JonR, MaryA, Fly and 2 others in attendance. Very mellow but enjoyable. Took FLy to Womere for a dip after. She loved it.

7 PM

Running 1:07:49 [4] 8.29 mi (8:11 / mi) +282m 7:24 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

One of those runs where everything just feels good. Warm in the valley. Almost a top off job! Understandable given the easy week training wise.

Saturday Dec 20, 2014 #

10 AM

Running race 14:28 [4] 2.4 mi (6:02 / mi) +34m 5:46 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Didn't expect such an improvement. In fact resigned to a decline in performance since last time due to me puffing and blowing all the way round. Fairly steady this time hoping to get faster 'till I reached full tilt then try and maintain the effort.
Ray had me starting last behind Gaz Little, Matt Hartland and Tom O'Boyle who all should be way faster than the V40 that I am.
As expected Gaz was 32 secs clear but I managed to hold Matt off for another year by just 1 second!
Pleasing run. Conditions favourable in comparison to past years.

Position Handicap Run Time Finish Time
1 8.15 Gareth Little 13.59 22.24
2 7.45 Dave Peel 14.43 22.28
3 0.00 Anne Jones 22.48 22.48
4 7.45 Tom O'Boyle 15.15 23.00
5 8.30 Matt Hartland 14.32 23.02
6 9.00 Simon Webb 14.31 23.31
7 7.15 Bob Dredge 16.27 23.42
8 7.00 Andy Yeates 16.50 23.50
9 5.00 Mark Garside 18.56 23.56
10 5.30 Allan Williams 18.28 23.58
11 2.00 Christine Collins 21.59 23.59
12 1.30 Cath Williams 22.38 24.08
13 5.45 Henry Webb 18.27 24.12
14 5.45 Neil Adams 18.22 24.17
15 7.30 Matt Mardling 16.47 24.17
16 6.00 John Robinson 18.23 24.23
17 2.15 Holly Stodgell 22.12 24.27
18 6.15 Alfie Spencer 19.30 25.45
19 5.15 Charli Hunt 20.35 25.50
20 10.00MeganColclough17.20 27.20
21 6.00 Beth Clayton 21.47 27.47

1 Ethan Evans 10.31
2 Lara Evans 11.43
3 Beth Colclough 12.48
4 Oscar Peel 18.41
5 Nathan Peel 21.58

C • While I'm slowing down... 3

Running warm up/down 2:08 [2] 0.2 mi (10:38 / mi) +35m 6:54 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Friday Dec 19, 2014 #

6 PM

Running 30:16 [3] 3.57 mi (8:28 / mi) +27m 8:16 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Thursday Dec 18, 2014 #

12 PM

Running intervals 43:22 [4] 5.7 mi (7:37 / mi) +61m 7:22 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

A complete rip off of Matt Conoley's run from last night. Thought it looked like a good session and his effort made me feel very old and slow.
Supposed to be 3X(6 X 200m). 200m turned out to be 70 double steps.
Felt pretty good to tap on 5min/miles door. Will need to do more of this to get faster but not sure I can really be arsed. Sooner just take Fly out exploring

7 PM

Orienteering 40:44 [2] 3.79 mi (10:45 / mi) +65m 10:12 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Shadowed the boy on the Rugeley night O. Needed to reign him in a bit. Getting too quick now.

Tuesday Dec 16, 2014 #

6 PM

Running 4:18 [3] 0.63 mi (6:49 / mi) +6m 6:38 / mi
shoes: Inov8 X-Talon 212 5

Circuit training 17:00 [3] 0.02 mi (11:41:31 / mi) +3m 8:26:39 / mi
shoes: Inov8 X-Talon 212 5

Circuit training 10:03 [3] 0.02 mi (6:44:21 / mi) +4m 4:29:34 / mi
shoes: Inov8 X-Talon 212 5

Running 8:13 [3] 1.23 mi (6:40 / mi) +26m 6:15 / mi
shoes: Inov8 X-Talon 212 5

Running 4:31 [3] 0.6 mi (7:32 / mi) +14m 7:02 / mi
shoes: Inov8 X-Talon 212 5

Running 38:03 [3] 5.34 mi (7:07 / mi) +101m 6:44 / mi
shoes: Inov8 X-Talon 212 5

Sunday Dec 14, 2014 #

9 AM

Running 35:37 [2] 4.28 mi (8:19 / mi) +105m 7:44 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Easy on towpath with Fly.

6 PM

Running 54:27 [3] 6.82 mi (7:59 / mi) +127m 7:33 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Standard stuff. Got wet!

Saturday Dec 13, 2014 #

5 PM

Running 1:13:11 [3] 8.86 mi (8:16 / mi) +219m 7:40 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

The big shit or bust database upgrade at Romford Hospital today. I was super stressed out. Didn't help much having to walk through the Mortuary, then the Chapel then past a multi-faith centre to get to the control system. One bad omen after the other. Needn't have worried. Eased it in gently and all was well! at least nobody died. How we ever sold this shit to control power to incubators and life support is anyone's guess.

Felt great on this run. Been eating better. No refined sugar and no grains = more energy,

Friday Dec 12, 2014 #

1 PM

Running 32:31 [4] 3.94 mi (8:15 / mi) +38m 8:01 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

30 minutes to just get out and do something.
With Fly. Very poor 3 X 6min on towpath

Wednesday Dec 10, 2014 #

5 PM

Running 1:29:49 [3] 10.27 mi (8:45 / mi) +284m 8:03 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Third week of Wednesday long-ish runs in a row and really felt heavy for this one most likely due to the increased run volume of late.
Enjoy this type of running most I think - when it's off road, out the way where no one can see me and in darkness. Third time in the space of a week some twat has shout 'run ya' fat fuck' while on Cannock Road. Same yobs most likely but annoying all the same.

'Running buddy' Mark is currently back out on Pennine way helping out Matt Neale with a recce of the Spine race. http://maps.opentracking.co.uk/mneale.cfm?n=1 Just came off PYG and sensibly missed out Horton. Hoping to arrive in Hawes for midnight. Nice run out for the boys if a bit cold.

Tuesday Dec 9, 2014 #

5 PM

Running 27:10 [2] 3.4 mi (7:59 / mi) +57m 7:36 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

More of a cool down run this.

Circuit training 16:15 [3] 0.04 mi (6:24:35 / mi)
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Circuit training 16:24 [3] 0.03 mi (7:59:53 / mi)
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Running 29:54 [4] 4.28 mi (6:59 / mi) +72m 6:38 / mi
shoes: Inov8 X-Talon 212 5

The after circuits loop but before circuits and on my own so give it a bit more than usual. Not maxed out but quicker than of late.

Monday Dec 8, 2014 #

9 PM

Running 16:03 [2] 1.95 mi (8:14 / mi) +21m 7:58 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Sunday Dec 7, 2014 #

11 AM

Orienteering 1:38:02 [2] 6.54 mi (14:59 / mi) +250m 13:24 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

East Mids event on Stanton Moor - Brown.
Should have stopped in the car and sat this one out. Punching well above my weight. Knew I'd struggle when we pulled into the campsite car park and I remembered where we were. Had problems finding and hanging controls back on the junior training weekend. Lots of micro nav stuff in deep crags. Not what you'd call good running. Bloody cold and wet too. Too much fannying about trying to find better routes through things instead of getting on with it. Just wasn't with it today.

3 PM

Running 57:28 [2] 6.28 mi (9:09 / mi) +138m 8:34 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Run out with Fly to make the mileage up for another progressive week of extra volume.

Saturday Dec 6, 2014 #

4 PM

Mountain biking 1:15:37 [3] 13.07 mi (10.4 mph) +263m
shoes: On-One 45650B

Easy, mostly paths around Chase until headtorch went into limp mode.

Running 14:24 [2] 1.66 mi (8:40 / mi) +19m 8:23 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Took Fly out. Every little counts.

Friday Dec 5, 2014 #

4 PM

Running hills 1:21:33 [3] 8.35 mi (9:46 / mi) +319m 8:44 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Hilly stuff with Fly. Got slightly lost but all added to the excitement.

Thursday Dec 4, 2014 #

5 PM

Running 30:22 [3] 3.82 mi (7:57 / mi) +36m 7:44 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Quick run out with Fly down towpath.
No night O for me. Had tickets for Ben Howard at the civic. A couple of good bits but saddly fizzled out and couldn't hold the crowd. Mostly mediocre at best. Guitar playing talent can't be denied but set list too biased towards newer stuff. 3/5. That's my gig review!

Wednesday Dec 3, 2014 #

4 PM

Running 1:39:55 [3] 12.1 mi (8:16 / mi) +307m 7:39 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Longish run on Chase without dog. Just didn't want the hassle of dragging her behind me for the last half hour. Nice out.

Tuesday Dec 2, 2014 #

7 PM

Running warm up/down 4:34 [3] 0.62 mi (7:23 / mi) +3m 7:17 / mi
shoes: Inov8 X-Talon 212 4

Running 34:25 [3] 4.41 mi (7:48 / mi) +64m 7:28 / mi
shoes: Inov8 X-Talon 212 4

With Matt Mardling again. Could do with running this faster.

Circuit training 16:26 [2] 0.04 mi (6:59:48 / mi)
shoes: Inov8 X-Talon 212 4

Circuit training 15:25 [2] 0.03 mi (8:47:53 / mi)
shoes: Inov8 X-Talon 212 4

Running warm up/down 4:34 [3] 0.6 mi (7:40 / mi) +12m 7:13 / mi
shoes: Inov8 X-Talon 212 4

Monday Dec 1, 2014 #

5 PM

Running warm up/down 5:17 [2] 0.57 mi (9:16 / mi) +25m 8:10 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Running intervals (Pyramid) 35:38 [4] 4.77 mi (7:28 / mi)
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

On towpath with Fly again.
The standard 1, 2, 3, 4, 5, 4, 3, 2, 1mins off 1 min Pyramid set.
Felt pretty good on these. Nice and muddy and uneven underfoot for added strengthening effect. No point going flat out on roads when I don't race on roads... I don't race anyway but you get the idea.

Running warm up/down 4:52 [2] 0.55 mi (8:51 / mi)
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

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