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Training Log Archive: simonw

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Running13 18:38:54 94.72(11:49) 152.44(7:20) 3927
  Mountain biking8 15:38:53 123.97(7.9/h) 199.51(12.7/h) 3447
  Road bike1 5:07:22 72.87(14.2/h) 117.27(22.9/h) 1053
  Weight training4 3:35:00
  Orienteering1 21:08 1.38(15:21) 2.22(9:32) 37
  Total26 43:21:17 292.94 471.44 8464
  [1-5]26 42:07:36

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Sunday Jul 31, 2016 #

2 PM

Mountain biking 3:28:42 [2] 29.12 mi (8.4 mph) +642m
shoes: Stanton Switchback 631

Not very technical MTB to the in-laws. Really couldn't be bothered with a road bike ride so rode up to castle ring via a few fishers and set the sat nav on audio which took me on some national cycle network paths. Enjoyed it. Legs feel great. Ankle feels sore.

Saturday Jul 30, 2016 #

4 PM

Mountain biking 1:31:32 intensity: (11:13 @0) + (35:50 @1) + (41:10 @2) + (3:19 @3) 11.48 mi (7.5 mph) +310m
ahr:108 max:137 shoes: Stanton Switchback 631

Friday Jul 29, 2016 #

5 PM

Running 7:48:35 [2] 26.4 mi (17:45 / mi) +1940m 14:27 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Lakeland 100 #6
Still trying for a good time on this, maybe 27hours I would be happy with.
Felt like a fish out of water early doors. Not done any of the course since last year and not even supported any BGRs to get used to the rocky terrain. That and an average of about 10 miles a week since the 160 didn't really bode well.
Steady enough from the start but a bit concerned it was almost dark and I wasn't even in Wasdale yet. Decided not to don headtorch until I was there. Consequently rolled ankle about half a mile from Wasdale. Not too bad, a bit sore but ran it off. Felt weak but on par with usual going up over black sail, still moving ok. On the flat by the lake coming into Buttermere rolled same ankle and finished it off. Hobbled into B/mere CP and waited for 4 hours for the broom waggon.
Not too bothered really. Should have given it a year off and done something different. Without the specific training on that terrain I can't expect much.

Wednesday Jul 27, 2016 #

Weight training 45:00 [3]
shoes: Inov8 F-lite 240 Bk/Wh

Gym.
Not arsed to run this week but found a stair climber in the cardio section of the gym. Managed 500 steps before blowing up. Sore throat and fever coming on. Did a bit of core and balance on BOSU but lifting with the shoulder is very difficult.
I'm falling to pieces.

Sunday Jul 24, 2016 #

10 AM

Running 1:22:10 intensity: (19 @0) + (4:42 @1) + (15:24 @2) + (1:00:48 @3) + (57 @4) 8.33 mi (9:52 / mi) +193m 9:12 / mi
ahr:132 max:153 shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Chase run with dog at MAF pace. Lots of clueless folk about on a organised walk with dodgy maps. I suggested they use their iphones which they all had out anyway. Didn't realise they could use the maps off roads!

Saturday Jul 23, 2016 #

8 AM

Running 44:34 intensity: (20 @0) + (1:46 @1) + (11:26 @2) + (31:02 @3) 4.76 mi (9:22 / mi) +56m 9:02 / mi
ahr:131 max:144 shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Towpath loop with dog. MAF
5 PM

Mountain biking 2:08:09 intensity: (33:28 @0) + (38:08 @1) + (37:22 @2) + (16:44 @3) + (2:27 @4) 14.44 mi (6.8 mph) +406m
ahr:105 max:161 shoes: Stanton Switchback 631

Easy ride with Henry. Some Brocton trails + Fishers. Hot and muggy so we both couldn't be arsed.

Friday Jul 22, 2016 #

2 PM

Mountain biking 2:12:38 intensity: (1:11 @0) + (21:59 @1) + (35:49 @2) + (56:48 @3) + (13:54 @4) + (2:57 @5) 18.28 mi (8.3 mph) +543m
ahr:129 max:180 shoes: Stanton Switchback 631

Hot Friday MTB. Efforts on Fisherjack X2 (top 10s) although pulled shoulder felt ok throughout. Good ride.

Thursday Jul 21, 2016 #

6 PM

Running 59:55 [3] 5.39 mi (11:07 / mi) +288m 9:32 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Took the dog up to Beudesert for a change of scenery. She rolled in shit for most of the time.

Wednesday Jul 20, 2016 #

7 PM

Running 1:07:02 [3] 7.01 mi (9:34 / mi) +215m 8:44 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Standard Chase run. No dog but still slow. Hot.

Tuesday Jul 19, 2016 #

Weight training 45:00 [3]
shoes: Inov8 F-lite 240 Bk/Wh

Missed the Domination score stuck on the M6.
Gym stuff. BOSU ball squats. Machine leg press and some upper body

Sunday Jul 17, 2016 #

Weight training 45:00 [3]
shoes: Inov8 F-lite 240 Bk/Wh

Gym stuff.
Shoulder is terrible. Looked it up and could be tendonitis caused by the tetanus jab they gave me.
Asked Beano who had similar. Said he could feel it for almost 2 years!!
Opened a injury log
8 AM

Running 41:56 intensity: (18 @0) + (3 @1) + (2:49 @2) + (28:34 @3) + (10:12 @4) 4.73 mi (8:52 / mi) +53m 8:34 / mi
ahr:141 max:154 shoes: Inov8 Terraclaw 250 Rd/Bk

W/dog on towpath loop.

Saturday Jul 16, 2016 #

3 PM

Mountain biking 2:26:44 [2] 19.73 mi (8.1 mph) +504m
shoes: Stanton Switchback 631

Wednesday Jul 13, 2016 #

6 PM

Running 36:01 intensity: (13 @0) + (4 @1) + (5 @2) + (32 @3) + (27:24 @4) + (7:43 @5) 3.66 mi (9:50 / mi) +389m 7:23 / mi
ahr:160 max:178 shoes: Inov8 Mudclaw 265 Bk/Bu

Running 21:16 intensity: (3:54 @0) + (1:48 @1) + (5:59 @2) + (9:30 @3) + (5 @4) 1.28 mi (16:37 / mi) +156m 12:03 / mi
ahr:121 max:148 shoes: Inov8 Mudclaw 265 Bk/Bu

Tuesday Jul 12, 2016 #

Weight training 1:20:00 [3]
shoes: Inov8 Trailroc 255 4 Gy/Bu

Doing the hotel gym shuffle.
12 minutes intervals on static bike. Some weights. BOSU ball squats then 5 minutes on treadmill... That's all I could tolerate.

Monday Jul 11, 2016 #

9 PM

Running 44:41 intensity: (35 @0) + (2:37 @1) + (20:07 @2) + (16:41 @3) + (4:41 @4) 4.74 mi (9:25 / mi) +56m 9:05 / mi
ahr:129 max:164 shoes: Inov8 Terraclaw 250 Rd/Bk

Sunday Jul 10, 2016 #

5 PM

Running 1:36:34 intensity: (11 @0) + (59 @1) + (4:12 @2) + (1:05:39 @3) + (25:33 @4) 10.56 mi (9:09 / mi) +241m 8:32 / mi
ahr:143 max:156 shoes: Inov8 Terraclaw 250 Rd/Bk

Saturday Jul 9, 2016 #

9 PM

Running 30:02 [3] 3.82 mi (7:52 / mi) +58m 7:30 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Friday Jul 8, 2016 #

5 PM

Mountain biking 2:01:50 intensity: (2:53 @0) + (16:08 @1) + (37:32 @2) + (46:50 @3) + (18:23 @4) + (4 @5) 14.83 mi (7.3 mph) +520m
ahr:129 max:167 shoes: Stanton Switchback 631

Thursday Jul 7, 2016 #

7 PM

Running 39:00 intensity: (8 @0) + (10 @1) + (8 @2) + (7:28 @3) + (30:14 @4) + (52 @5) 5.38 mi (7:15 / mi) +70m 6:58 / mi
ahr:153 max:169 shoes: Inov8 F-lite 240 Bk/Wh

Tuesday Jul 5, 2016 #

6 PM

Orienteering 21:08 intensity: (1:03 @0) + (8:53 @1) + (5:09 @2) + (6:02 @3) + (1 @4) 1.38 mi (15:21 / mi) +37m 14:10 / mi
ahr:114 max:148 shoes: Inov8 Mudclaw 265 Bk/Bu

Mountain biking 43:07 intensity: (2:54 @0) + (3:36 @1) + (11:10 @2) + (18:46 @3) + (6:41 @4) 6.35 mi (8.8 mph) +234m
ahr:129 max:163 shoes: Stanton Switchback 631

Sunday Jul 3, 2016 #

7 AM

Road bike 5:07:22 intensity: (11:57 @0) + (3:56:01 @1) + (43:55 @2) + (15:29 @3) 72.87 mi (14.2 mph) +1053m
ahr:103 max:147 shoes: Forme Reflex road bike

Ride Staffs 68 Sportive.
As usual forgot to enter then looked last minute , it was sold out and £33 each anyway.
Set off half an hour earlier and missed out the bit between Shugborough bottom entrance and Milford Wimpy.
Took it easy with Henry following as it's his longest ride yet. Shouldn't have bothered. He never tired and gave chase to John P when he overtook us on Sandon Road while I struggled to keep up. I'll do some of the drafting next time.

Saturday Jul 2, 2016 #

6 PM

Running 1:01:01 [3] 6.11 mi (9:59 / mi) +181m 9:09 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Friday Jul 1, 2016 #

4 PM

Mountain biking 1:06:11 intensity: (3:04 @0) + (12:22 @1) + (16:48 @2) + (26:18 @3) + (7:39 @4) 9.74 mi (8.8 mph) +288m
ahr:126 max:163 shoes: Stanton Switchback 631

8 PM

Running 26:07 [3] 2.55 mi (10:14 / mi) +31m 9:51 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

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