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Training Log Archive: simonw

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Running15 20:13:22 114.09(10:38) 183.61(6:37) 4222
  Mountain biking5 11:13:05 74.7(6.7/h) 120.22(10.7/h) 2585
  Walking1 6:13:07 7.63(48:54) 12.28(30:23) 755
  Weight training2 1:30:00
  Road bike1 1:00:57 8.26(8.1/h) 13.29(13.1/h) 50
  Swimming1 1:00:00
  Turbo trainer1 30:02 0.5(1.0/h) 0.81(1.6/h)
  Orienteering1 25:39 3.31(7:45) 5.33(4:49) 13
  Total27 42:06:12 208.49 335.54 7625
  [1-5]27 42:03:59

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Wednesday Aug 31, 2016 #

6 PM

Running 23:05 intensity: (3:44 @1) + (6:32 @2) + (1:27 @3) + (3:19 @4) + (8:03 @5) 2.16 mi (10:41 / mi)
ahr:142 max:181 shoes: Inov8 F-lite 240 Bk/Wh

Main track session 3 x 1Km. Breathing slightly laboured but paced a bit more consistant than the last session I tried. Matt connelly came flying past on one lap. A bit depressing I couldn't keep up but he's upped his game in the lat 2 years and I've done bugger all. He was K'ing at 3.15 I was around 3:30s. Something to aim at. not too happy with topping out at 5:40m/miles

Running 21:06 intensity: (9 @0) + (4:24 @1) + (4:39 @2) + (8:16 @3) + (3:27 @4) + (11 @5) 1.81 mi (11:39 / mi) +6m 11:32 / mi
ahr:130 max:168 shoes: Inov8 F-lite 240 Bk/Wh

Track warm up. Increasing speed short burst to switch on all energy systems. 4 X 150 metres, not full blast, then some dynamic stretches which I was told I looked uncomfortable doing.

Tuesday Aug 30, 2016 #

Note

Decided to call it a day in Sweden. Sod all got done and it was beyond pointless me being there so got the train back to Copenhagen only for it to stop in Malmo and reverse all the way back to Lund because some idiot was on the track. Stayed on train until it eventually got back to Malmo and got in a taxi to Copenhagen because noo trains were going past Malmo. Cost 779SEK about £70 for the privelege.
Shit day travelling writing reports in airport, on plane and then in taxi from Brum back home. Completely knackered.

Sunday Aug 28, 2016 #

1 PM

Running 1:02:51 [3] 7.07 mi (8:53 / mi) +55m 8:41 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Nice run around Lund again in the sunshine, broken up by a go at the outdoor gym. Deadlifts & presses.
Then drove up to Barkeryd/Ullinge for more pointless work.

Saturday Aug 27, 2016 #

2 PM

Road bike 1:00:57 [2] 8.26 mi (8.1 mph) +50m

Borrowed a bike from the hotel and as usual with bikes I crashed it, this time into a lamp post. They could have told me it had a coaster hub brake. Just exploring the town.
5 PM

Running 1:23:33 [3] 10.09 mi (8:17 / mi) +66m 8:07 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Been drafted in for an impossible 'fix it with fresh air' job on south west link Sweden. In Lund right now. Hot day. Kids everywhere on Pokemon Go. Great run. Breathing is screwed until I can get more Clenil modulite but path running is a doddle so I'll push through.

Wednesday Aug 24, 2016 #

7 PM

Running 36:09 intensity: (3 @0) + (9 @1) + (7 @2) + (43 @3) + (22:15 @4) + (12:52 @5) 2.85 mi (12:41 / mi) +449m 8:31 / mi
ahr:163 max:176 shoes: Inov8 Mudclaw 265 Bk/Bu

Ragleth Inn Fell race.... that goes nowhere near Ragleth hill but goes t'other side of the road up callow..twice.
Race 7 of 7 in the Shropshire summer fell series. Henry was leading 5-1 so I could only save face.
Had a good warm up half way up callow but felt a bit heavy.
Started about mid pack, passed a few on the climb but lungs wouldn't fill up so felt like I was being pulled backwards. Henry was gone after the first summit. Descended better than usual off Callow and into Batch(the steep one) but just had no speed.
Henry was over a minute ahead by the finish but was taken off the results list. Suspect it was the MU14 status but no ones said. Fucking bureaucrats. Won't matter next year anyway. I was standard 38th 82%

Tuesday Aug 23, 2016 #

7 PM

Orienteering 25:39 intensity: (9 @0) + (10 @1) + (5 @2) + (30 @3) + (17:09 @4) + (7:36 @5) 3.31 mi (7:45 / mi) +13m 7:39 / mi
ahr:162 max:177 shoes: Inov8 Terraclaw 250 Rd/Bk

Stafford town centre urban O organised by Tom. Crackin course if a bit out'n backy in places. Henry a few seconds behind me but he didnt get all controls. Strava fly by never lies. bring on tomorrow night!
C • Ragleth 1

Sunday Aug 21, 2016 #

10 AM

Running 44:20 intensity: (17 @0) + (1:22 @1) + (7:02 @2) + (28:53 @3) + (6:46 @4) 4.75 mi (9:20 / mi) +54m 9:01 / mi
ahr:137 max:155 shoes: Inov8 Terraclaw 250 Rd/Bk

Easy around towpath with Fly. HR creeping up near end

Saturday Aug 20, 2016 #

Swimming 1:00:00 [2]

Seeing as Mary is amazing fast at swimming got her to give me a few pointers. Did about 10 lengths total but got a bit more with it near the end. Good for the shoulder. Getting a bit looser now
7 PM

Running 38:36 intensity: (1 @0) + (24 @2) + (9:16 @3) + (21:41 @4) + (7:14 @5) 5.36 mi (7:12 / mi) +71m 6:55 / mi
ahr:156 max:176 shoes: Inov8 F-lite 240 Bk/Wh

Searching for fitness. HR too high for that time around the route.

Friday Aug 19, 2016 #

1 PM

Running 3:17:21 [3] 15.92 mi (12:24 / mi) +1161m 10:06 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Stretton Skyline route again without the Cardingmill valley bit.
A couple of route corrections which seem better. Raining most of the day so left it a bit later. Nice run apart from the Gogbatch climb.

Thursday Aug 18, 2016 #

6 PM

Mountain biking 2:20:41 [3] 15.74 mi (6.7 mph) +467m
shoes: Stanton Switchback 631

2 days away in Cornwalll doing sod all hasn't really helped motivation.
Didn't feel like running. New back brake that works gave a bit more confidence on some of the trails but still very tentative after the Penmachno crash and resultant niggling shoulder

Monday Aug 15, 2016 #

10 AM

Running 43:54 [2] 4.74 mi (9:16 / mi) +54m 8:57 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Easy with the dog down't towpath.
4 PM

Mountain biking 2:16:06 [2] 18.36 mi (8.1 mph) +485m
shoes: Stanton Switchback 631

On the Chase with Henry. He didn't want to try too much. Tired and too hot.
Techy trails are too loose to get any speed on so it was a easy roll about.

Sunday Aug 14, 2016 #

3 PM

Running 1:57:03 [3] 12.18 mi (9:37 / mi) +285m 8:58 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Wanted to do around 20 miles but cut short as a collie bit me just at top of Brocton. Didn't stop bleeding so eventually came back.

Saturday Aug 13, 2016 #

9 AM

Running 1:35:56 [2] 8.31 mi (11:33 / mi) +169m 10:51 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Hotline was off the hook last night. Consequently ended up at Ince. Some how found myself trying my first foot long subway at the services.
Stomach was in pieces all run. They probably do make these things out of yoga mats
2 PM

Mountain biking 1:34:41 [2] 4.83 mi (3.1 mph) +451m
shoes: Stanton Switchback 631

Wrekin recce. Spotted some trails out there while orienteering the area. Well out of my comfort zone. Very dry and loose and steep. Very steep. Nice little jump area near the bottom sessioned it a couple of times.

Mountain biking 50:59 [2] 3.74 mi (4.4 mph) +221m
shoes: Stanton Switchback 631

Eastridge ride cut short by British enduro being on the course all weekend. Retired to Wreking for recce.

Thursday Aug 11, 2016 #

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

Just upper body

Wednesday Aug 10, 2016 #

6 PM

Running 1:08:11 [3] 4.44 mi (15:21 / mi) +6m 15:18 / mi
shoes: Inov8 F-lite 240 Bk/Wh

Track session.
8 x increasing speed mini sprints
3 x 600 metres full on off 5min recs
3 x 200 metres controlled speed.
never run so fast! Will do again.
Felt like a lot of farting about but surprised by the total distance and effects felt next day.
Chris Hollinshead coaching. Can't argue he doesn't know what he's doing.

Tuesday Aug 9, 2016 #

5 PM

Mountain biking 2:35:53 [2] 19.42 mi (7.5 mph) +561m
shoes: Stanton Switchback 631

Monday Aug 8, 2016 #

6 PM

Running 42:24 [3] 4.75 mi (8:56 / mi) +52m 8:38 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Towpath with Fly

Sunday Aug 7, 2016 #

8 AM

Running 4:03:06 intensity: (24 @0) + (1:55 @1) + (14:04 @2) + (2:07:11 @3) + (1:38:52 @4) + (40 @5) 19.44 mi (12:30 / mi) +1551m 10:01 / mi
ahr:145 max:168 shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Stretton Skyline route.
Ran on completely empty except water so was blowing out me arse from around half way up Lawley and the Gog Batch climb was dreadful. Remember a lot from this from Longmynd hike years ago, much the same route. Not sure of way off Ragleth but one taken seemed as good as any. Really enjoyed it. Ankle was sore but not giving too much grief. Shoulder is fucked.

Saturday Aug 6, 2016 #

3 PM

Mountain biking 1:34:45 intensity: (1:02 @0) + (7:23 @1) + (19:15 @2) + (47:46 @3) + (17:38 @4) + (1:41 @5) 12.61 mi (8.0 mph) +400m
ahr:136 max:178 shoes: Stanton Switchback 631

Same old shit on the chase. Terrible on frog and rooty death but faired better on only the loamy which was pleasing as I'm struggling with tight techy stuff at the moment

Friday Aug 5, 2016 #

10 AM

Walking 6:13:07 [1] 7.63 mi (48:54 / mi) +755m 37:24 / mi
shoes: Inov8 Terraclaw 250 Rd/Bk

Edele's suddenly changed her tune from 'I'm not going up no bloody mountain' to wanting to actually try it.
Snowdon. Pyg track up and Miners' track down.
Pen Y Pass car park full at 9am so park and ride from Nant Peris. So busy. Dread to think what the weekend is like
Perfect temperature but summit was in cloud so were denied spectacular views. Queue in cafe was 30 minutes long and no dogs allowed!.
Mary did well getting up there but both struggled on the rocky descent.
I'm not the best descender in the world but felt like a mountain goat compared to others on there.

Thursday Aug 4, 2016 #

5 PM

Turbo trainer 30:02 intensity: (8 @0) + (1:44 @1) + (6:12 @2) + (20:40 @3) + (1:18 @4) 0.5 mi (1.0 mph)
ahr:133 max:153

30 minutes on gym bike while Mary swims. Interval session, sweaty as..
Fat woman next to me on facebook on her phone the whole time..

Wednesday Aug 3, 2016 #

5 PM

Running 1:22:42 [3] 8.63 mi (9:35 / mi) +218m 8:53 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Standard Chase run w/ dog to test ankle. Seems OK but dare say it's weak if I ever have to react to a topple.

Tuesday Aug 2, 2016 #

10 PM

Running 13:05 [2] 1.59 mi (8:14 / mi) +25m 7:51 / mi
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

Ankle tester round Wildwood ring road. Felt fine but i will on flat stuff.

Monday Aug 1, 2016 #

Weight training 45:00 [3]
shoes: Inov8 Terraclaw 250 Bk/Yl/Bu

In the gym on the BOSU again. The bad right ankle feels really strong . The left not so much. Not as bad as expected so will try a run tomorrow. Upper strength is getting better despite the dodgy shoulder. Onwards...

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