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Training Log Archive: simonw

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running14 11:17:05 74.26(9:07) 119.51(5:40) 336
  Mountain biking5 10:25:54 83.05(8.0/h) 133.66(12.8/h) 2133
  Road bike7 3:41:48 43.16(11.7/h) 69.45(18.8/h) 209
  Walking1 3:24:10 6.91(29:33) 11.12(18:22) 879
  Orienteering1 1:31:40 8.6(10:40) 13.84(6:37) 151
  Turbo trainer2 50:40
  Treadmill2 40:09 4.61(8:43) 7.42(5:25)
  Weight training1 30:00
  Total31 32:21:26 220.58 355.0 3708
  [1-5]31 31:26:27

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Friday Mar 31, 2017 #

8 PM

Running 7:48 intensity: (3:26 @2) + (4:22 @3) 0.93 mi (8:26 / mi) +11m 8:08 / mi
ahr:128 max:138 shoes: Inov8 Trailroc 255 4 Gy/Bu

It 's Calderdale Hike tomorrow. Last running of this route before the 3 yearly change. Test run to see if I'm recovered enough to have a go. I'm not. getting there but coughing all the way around and sweating like a pig. Stopped before the mile was up.

Thursday Mar 30, 2017 #

Note

Still no good. Could possibly have gone for short run but decided to write the week off

Wednesday Mar 29, 2017 #

Note

Nope

Tuesday Mar 28, 2017 #

Note

Still full of cold so no Esbjerg runaround.

Monday Mar 27, 2017 #

Note

Travel to Esbjerg for Horns Reef 2 database. Was in agony with congested head as planes descend for landing.

Saturday Mar 25, 2017 #

Note

Gone down with a heavy cold. Head is throbbing and congested. Weak as. Could barely ride down to the Barley Mow and back for a drink... of water.
10 AM

Walking 3:24:10 intensity: (21:20 @0) + (1:09:17 @1) + (1:12:27 @2) + (38:29 @3) + (2:37 @4) 6.91 mi (29:33 / mi) +879m 21:11 / mi
ahr:114 max:153 shoes: Inov8 X-Talon 200 Bk/Yl/Rd

Snowy walk with Henry up to high Raise via Stickle tarn from New Dungeon Ghyll. Hard going but good to be out in the Lakes. Been too long.

Friday Mar 24, 2017 #

8 AM

Road bike (commute) 20:50 intensity: (48 @1) + (5:30 @2) + (12:48 @3) + (1:44 @4) 5.72 mi (16.5 mph) +49m
ahr:133 max:160 shoes: Forme Reflex road bike

2 PM

Road bike (commute) 24:50 intensity: (1:14 @0) + (5:44 @1) + (8:37 @2) + (9:15 @3) 5.99 mi (14.5 mph) +86m
ahr:120 max:144 shoes: Forme Reflex road bike

4 PM

Mountain biking 1:30:48 intensity: (2:26 @0) + (17:14 @1) + (40:25 @2) + (29:14 @3) + (1:29 @4) 12.56 mi (8.3 mph) +483m
ahr:121 max:154 shoes: Forme Reflex road bike

Some trails

Thursday Mar 23, 2017 #

6 PM

Road bike 20:01 intensity: (4:45 @0) + (12:13 @1) + (2:14 @2) + (49 @3) 3.54 mi (10.6 mph) +46m
ahr:101 max:142 shoes: Forme Reflex road bike

Running 36:34 intensity: (24 @1) + (3:49 @2) + (27:21 @3) + (5:00 @4) 4.39 mi (8:19 / mi) +123m 7:39 / mi
ahr:138 max:157 shoes: Inov8 F-lite 240 Bk/Wh

Road bike 15:48 intensity: (1:05 @0) + (10:00 @1) + (4:42 @2) + (1 @3) 3.54 mi (13.4 mph) +28m
ahr:106 max:128 shoes: Forme Reflex road bike

Wednesday Mar 22, 2017 #

8 PM

Turbo trainer 20:38 intensity: (58 @0) + (6:54 @1) + (12:44 @2) + (2 @3)
ahr:112 max:128 shoes: Inov8 Trailroc 255 4 Gy/Bu

Tuesday Mar 21, 2017 #

8 PM

Treadmill 10:07 intensity: (26 @0) + (2 @1) + (27 @2) + (9:12 @3) 1.1 mi (9:13 / mi)
ahr:136 max:144 shoes: Inov8 Trailroc 255 4 Gy/Bu

Sunday Mar 19, 2017 #

8 AM

Mountain biking 3:06:50 intensity: (48 @0) + (32:37 @1) + (41:16 @2) + (1:19:50 @3) + (28:52 @4) + (3:27 @5) 23.48 mi (7.5 mph)
ahr:131 max:173 shoes: Stanton Switchback 631

Trails running so nice today. Should've kept away for the dog as demo day at tackeroo was heaving with overweight, pasty faced beardy blokes trying out multi thousand pound bikes they can't even ride.

Running 1:38:07 intensity: (11 @0) + (45 @1) + (5:45 @2) + (1:14:37 @3) + (16:49 @4) 10.38 mi (9:27 / mi)
ahr:141 max:162 shoes: Inov8 X-Talon 200 Bk/Yl/Rd

Easy plod over the chase with Fly. Dog slowing up near the end.

Saturday Mar 18, 2017 #

9 AM

Running 41:47 intensity: (1 @1) + (3:29 @2) + (22:33 @3) + (15:08 @4) + (36 @5) 4.81 mi (8:42 / mi) +77m 8:17 / mi
ahr:143 max:180 shoes: Inov8 Trailroc 255 4 Gy/Bu

Friday Mar 17, 2017 #

6 PM

Running 38:13 intensity: (38 @3) + (36:16 @4) + (1:19 @5) 5.35 mi (7:09 / mi)
ahr:158 max:181 shoes: Inov8 Trailroc 255 4 Gy/Bu

Half arsed steady effort round the big block. Windy and wet. OK time considering.

Thursday Mar 16, 2017 #

4 PM

Road bike 1:02:16 intensity: (3:04 @0) + (42:49 @1) + (10:01 @2) + (6:22 @3) 5.7 mi (5.5 mph)
ahr:103 max:145 shoes: Forme Reflex road bike

To the opticians and back

Wednesday Mar 15, 2017 #

5 PM

Running 28:53 intensity: (34 @2) + (4:41 @3) + (23:38 @4) 3.55 mi (8:08 / mi)
ahr:152 max:162 shoes: Inov8 F-lite 240 Bk/Wh

Running 13:33 intensity: (8 @2) + (57 @3) + (1:11 @4) + (11:17 @5) 1.26 mi (10:45 / mi)
ahr:172 max:180 shoes: Inov8 F-lite 240 Bk/Wh

Track session. Chris told me to just do 800, 400 then 800 as I'm just getting back into it. I can't see it being any different with work at the minute so I'll always be just getting into it. Race Bank next week then Horns Rev2 in Denmark week after.
Session was good. A bit faster due to the warm up.

Running 26:15 intensity: (14 @0) + (3 @1) + (18 @2) + (4:50 @3) + (20:50 @4) 3.61 mi (7:16 / mi)
ahr:152 max:165 shoes: Inov8 F-lite 240 Bk/Wh

Run to track warm up.

Tuesday Mar 14, 2017 #

7 AM

Road bike (commute) 20:49 intensity: (50 @0) + (1:59 @1) + (4:15 @2) + (12:55 @3) + (50 @4) 5.7 mi (16.4 mph)
ahr:129 max:150 shoes: Forme Reflex road bike

9 AM

Road bike (commute) 34:08 intensity: (1:59 @0) + (10:27 @1) + (8:20 @2) + (12:34 @3) + (48 @4) 6.09 mi (10.7 mph)
ahr:119 max:152 shoes: Forme Reflex road bike

5 PM

Road bike (commute) 23:06 intensity: (52 @0) + (26 @1) + (3:42 @2) + (16:12 @3) + (1:54 @4) 6.87 mi (17.8 mph)
ahr:133 max:160 shoes: Forme Reflex road bike

Sunday Mar 12, 2017 #

11 AM

Running 41:52 intensity: (5 @0) + (17 @1) + (11 @2) + (6:42 @3) + (33:54 @4) + (43 @5) 4.04 mi (10:22 / mi)
ahr:154 max:169 shoes: Inov8 X-Talon 200 Bk/Yl/Rd

Saturday Mar 11, 2017 #

12 PM

Mountain biking 2:39:14 [2] 21.11 mi (8.0 mph) +735m
shoes: Stanton Switchback 631

Friday Mar 10, 2017 #

1 PM

Mountain biking 1:29:11 intensity: (12:31 @0) + (12:28 @1) + (33:47 @2) + (29:55 @3) + (30 @4) 11.23 mi (7.6 mph) +406m
ahr:118 max:152 shoes: Stanton Switchback 631

Thursday Mar 9, 2017 #

Note

Took the boy to track session. What a strange running style. Doesn't move his arms and is all gangly.. Oh wait...
7 AM

Running (Commute ) 58:58 intensity: (57 @1) + (7:16 @2) + (48:34 @3) + (2:11 @4) 6.34 mi (9:18 / mi)
ahr:137 max:155

5 PM

Running (Commute ) 52:36 intensity: (6 @1) + (21 @2) + (36:01 @3) + (16:08 @4) 6.29 mi (8:22 / mi)
ahr:145 max:158

Wednesday Mar 8, 2017 #

6 PM

Running 6:46 intensity: (9 @1) + (39 @2) + (5:58 @3) 0.61 mi (11:05 / mi)
ahr:140 max:146

Running 12:52 intensity: (10 @1) + (3 @2) + (17 @3) + (6:08 @4) + (6:14 @5) 1.51 mi (8:31 / mi)
ahr:163 max:171

Track 3 x 800s. First one OK but then blew up. Not great

Running 16:16 intensity: (31 @0) + (17 @1) + (7 @2) + (7:17 @3) + (6:20 @4) + (1:44 @5) 1.12 mi (14:32 / mi)
ahr:149 max:174

Tuesday Mar 7, 2017 #

7 AM

Running (Commute ) 1:00:25 intensity: (2:33 @1) + (3:19 @2) + (31:00 @3) + (23:33 @4) 6.55 mi (9:14 / mi)
ahr:142 max:158 shoes: Inov8 Trailroc 255 4 Gy/Bu

5 PM

Running (Commute ) 57:20 intensity: (2 @0) + (6 @1) + (1:59 @2) + (41:34 @3) + (13:39 @4) 6.55 mi (8:45 / mi)
ahr:143 max:157 shoes: Inov8 Trailroc 255 4 Gy/Bu

Sunday Mar 5, 2017 #

11 AM

Orienteering 1:31:40 intensity: (46 @1) + (18 @2) + (14:33 @3) + (1:14:10 @4) + (1:53 @5) 8.6 mi (10:40 / mi) +151m 10:06 / mi
ahr:154 max:168 shoes: Inov8 X-Talon 200 Bk/Yl/Rd

Chillington Hall orienteering event.
Wanted to see how shit it really was. Turned out not as bad as all the comments I got last time I organised on the area. Although think courses were planned better this time.
Fitness really let me down. Nav not much better.
Very hesitant in places and came unstuck in the grot, mainly 8->17. Wasn't too far off the pace before then, but it was only running across fields, tree to tree after all.
Enjoyed splashing around in the mud. There's not much in the North Sea so I like to make the most of it. Hopefully I'll get chance to get more activity in the next few weeks.
HR not that high. Must try harder.
1 PM

Running 34:12 [2] 2.18 mi (15:41 / mi) +49m 14:40 / mi
shoes: Inov8 X-Talon 200 Bk/Yl/Rd

Opted to do my bit and collect some controls. Only easy ones mind. Didn't want to chance having to find the tough ones a second time.

Saturday Mar 4, 2017 #

9 AM

Running 44:38 intensity: (15 @0) + (4:29 @1) + (4:24 @2) + (18:13 @3) + (16:54 @4) + (23 @5) 4.8 mi (9:18 / mi) +76m 8:52 / mi
ahr:138 max:172 shoes: Inov8 Terraclaw 250 Rd/Bk

Huffin' & puffin' round the tow path loop with the dog. Shaking my head at the elevated HR.
1 PM

Mountain biking 1:39:51 intensity: (1:01 @0) + (8:58 @1) + (16:02 @2) + (38:34 @3) + (34:17 @4) + (59 @5) 14.67 mi (8.8 mph) +509m
ahr:138 max:169 shoes: Stanton Switchback 631

When you need to be back at a pre-determined timed to avoid earache then laps of the Brocton trails ensure you can gauge it just right.
Bike setup keeps getting better. Think I've got the angles right. Now forks are tuned not be less stutter prone. Schooled the boy. He went arse over tit in the bracken on fro down.

Thursday Mar 2, 2017 #

Weight training 30:00 [3]

Short heavy session. Deadlifts etc

Wednesday Mar 1, 2017 #

6 PM

Treadmill 30:02 intensity: (10:06 @2) + (13:22 @3) + (6:34 @4) 3.51 mi (8:33 / mi)
ahr:133 max:155 shoes: Inov8 F-lite 240 Bk/Wh

First run of the week. Really tapping up the mileage now..
9 PM

Turbo trainer 30:02 intensity: (22 @0) + (1:02 @1) + (28:36 @2) + (2 @3)
ahr:118 max:126

Easy spin bike session. Developed a big spot on my butt cheek which was a bit uncomfortable so cut the ride short.

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