Training Log Archive: NobsIn the 30 days ending Sep 30, 2019:
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Monday Sep 30, 2019 #
Gym 1:00:00 [1]
weight:72kg (rest day) shoes: Saucony Guide ISO
First time in a while. Love it.
Sunday Sep 29, 2019 #
1 PM
Running 1:23:26 [2] 15.11 km (5:31 / km) +537m 4:41 / km
shoes: Inov8 X-Talon 212 cl
Long run round the seat with Todge and James. Hanging and only got 4 hours sleep so really not feeling great. Went pretty hard up MFD as James was absolutely driving the pace. Feels good to get another one in the bag. Decent weeks training.
Saturday Sep 28, 2019 #
10 AM
Running 9:50 [2] 2.01 km (4:54 / km)
shoes: Saucony Guide ISO
WU
Running 31:01 [4] 8.46 km (3:40 / km) +12m 3:38 / km
shoes: Inov8 X-Talon 212 cl
Hounds Session: 10T (2), 10x1 (1)
10T @ 3:12/km (hehe)
1s @ 2:50 - 3:00/km
Filthy pre-brekkie session with the hounds boyos round holyrood high. First 5mins of the tempo was good sitting at the front and feeling good. Last 5mins turned into a grind but managed to stay at the front (Definitely not a tempo). Good on the first half of the 1s then died a bit near the end. Very solid session, happy boy.
10T @ 3:12/km (hehe)
1s @ 2:50 - 3:00/km
Filthy pre-brekkie session with the hounds boyos round holyrood high. First 5mins of the tempo was good sitting at the front and feeling good. Last 5mins turned into a grind but managed to stay at the front (Definitely not a tempo). Good on the first half of the 1s then died a bit near the end. Very solid session, happy boy.
Running 13:31 [2] 2.31 km (5:51 / km) +25m 5:33 / km
shoes: Saucony Guide ISO
WD
Thursday Sep 26, 2019 #
6 PM
Running 39:31 [2] 7.31 km (5:24 / km) +154m 4:53 / km
shoes: Saucony Guide ISO
Nice crags and KF with Peds and Ali. Legs a bit heavy but very enjoyable none the less. Ali breaking the harsh reality that my skyline time this year will definitely be slower than last year. Sad reacts only pls.
Wednesday Sep 25, 2019 #
2 PM
Running 1:37:42 [2] 15.51 km (6:18 / km) +772m 5:03 / km
shoes: Inov8 X-Talon 212 cl
EUOC long run. Bit more than intended but was enjoying the grind. Did 6 climbs in total hehe. Took some climbs easy and others a bit more steady. Good stuff nice and pooped now.
Tuesday Sep 24, 2019 #
6 PM
Running 13:06 [2] 2.72 km (4:49 / km) +30m 4:34 / km
shoes: Saucony Guide ISO
WU
Running 22:00 [4] 5.99 km (3:40 / km) +27m 3:36 / km
KF Session: 4x4min (2)
Average Paces: 3:14, 08, 04, 14
Decent stuff, really horrible conditions. Just off the back of Finn for the whole thing. Bailed on the ones as my calves were in pieces after making the stupid decision to wear spikes. Not the biggest session but still a good grind.
Average Paces: 3:14, 08, 04, 14
Decent stuff, really horrible conditions. Just off the back of Finn for the whole thing. Bailed on the ones as my calves were in pieces after making the stupid decision to wear spikes. Not the biggest session but still a good grind.
Running 16:14 [2] 2.71 km (5:59 / km) +54m 5:27 / km
shoes: Saucony Guide ISO
WD
Monday Sep 23, 2019 #
Note
(rest day)
Sunday Sep 22, 2019 #
1 PM
Running 1:08:54 [2] 12.1 km (5:42 / km) +444m 4:49 / km
shoes: Saucony Guide ISO
Some damp seat climbs. Not feeling my best, hanging quite a lot. Climbs were all a grind but got through it ok. Seat was nice and misty which spiced things up.
Saturday Sep 21, 2019 #
4 PM
Running 10:03 [2] 2.32 km (4:20 / km)
shoes: Adidas Adizero Adios 3
WU
Running 28:01 [4] 7.84 km (3:34 / km) +39m 3:29 / km
shoes: Adidas Adizero Adios 3
Meadows Grass Session: 3x8min (2)
Average Paces: 3:14, 3:25, 3:21/km
First session in 3 months. Really didn't expect much after a 3 week break from running. Pleasantly surprised at this. First one didn't actually feel that fast. Consciously slowed it down for the middle one but actually felt worse lol. Then ground out a solid pace for the last one. Working well with Dan the whole way. Toasty day but nice conditions. Overall very happy.
Average Paces: 3:14, 3:25, 3:21/km
First session in 3 months. Really didn't expect much after a 3 week break from running. Pleasantly surprised at this. First one didn't actually feel that fast. Consciously slowed it down for the middle one but actually felt worse lol. Then ground out a solid pace for the last one. Working well with Dan the whole way. Toasty day but nice conditions. Overall very happy.
Running 10:54 [2] 2.32 km (4:42 / km)
shoes: Adidas Adizero Adios 3
WD
Friday Sep 20, 2019 #
6 PM
Spinning 1:35:51 [3]
Horribly fast gladhouse with Dan and Dans mate.
48.2km / 30.2kph +573m
This is definitely the biggest prolonged grind I've done on a bike. Dan's mate was properly pumping the pace and I was just desperately trying to hold the wheel. Was definitely my fault for going hard on one of the early climbs mind. Managed to just about hold it together although did get a bit distanced after the climb sadly, pretty spangled now. Session will probably be even more of a grind tomorrow lol.
48.2km / 30.2kph +573m
This is definitely the biggest prolonged grind I've done on a bike. Dan's mate was properly pumping the pace and I was just desperately trying to hold the wheel. Was definitely my fault for going hard on one of the early climbs mind. Managed to just about hold it together although did get a bit distanced after the climb sadly, pretty spangled now. Session will probably be even more of a grind tomorrow lol.
Thursday Sep 19, 2019 #
Running 52:51 [3] 10.01 km (5:17 / km) +361m 4:28 / km
shoes: Saucony Guide ISO
Steady seat climbs with Todge. Not feeling too bad and shifting well on the climbs. Nice grindy pace, nothing silly. Need to do a load more climbing to get into some good skyline shape. Knee pretty much all good yaldi.
Wednesday Sep 18, 2019 #
Running 53:28 [2] 9.63 km (5:33 / km) +344m 4:43 / km
shoes: Saucony Guide ISO
Some seat climbs with the EUOC boys. Was planning on 45 but got the timing a bit wrong. Not a disaster and knee was fine just a bit stiff in the last 5mins. Found it pretty hard not to do more as was actually feeling quite good. Was originally planning on 60 tomorrow but may go a little shorter as I did a bit more today. Things are looking better.
Tuesday Sep 17, 2019 #
6 PM
Spinning 48:31 [3]
Steady seat laps.
23.37km / 28.9kph
Didn't want to do the session today but wanted to make the legs burn a bit. Did 4 seat laps steady, getting progressively faster.
Lap times: 11:09, 10:59, 10:49, 10:44
Climb time: 4:30, 4:22, 4:14, 4:00
23.37km / 28.9kph
Didn't want to do the session today but wanted to make the legs burn a bit. Did 4 seat laps steady, getting progressively faster.
Lap times: 11:09, 10:59, 10:49, 10:44
Climb time: 4:30, 4:22, 4:14, 4:00
Monday Sep 16, 2019 #
6 PM
Running 46:15 [2] 9.41 km (4:55 / km) +168m 4:31 / km
shoes: Saucony Guide ISO
Oh yes back on some mileage. Big group of boys to do an extended lap of the seat. Knee felt good for most but did get a bit stiff towards the end. I won't worry about it.
Sunday Sep 15, 2019 #
7 PM
Running 30:17 [2] 5.61 km (5:24 / km) +132m 4:50 / km
shoes: Saucony Guide ISO
Crags with Roanne and Sofia. Good fun finally able to run again. Knee behaved. Opened the legs up the crags. Felt alright actually but still a long way from fitness.
Saturday Sep 14, 2019 #
Spinning 1:31:46 [2]
7 seat laps with Felix.
39.3km / 25.7kph
Really very windy on top of the seat: made the climb a bit of a grind. Nice stop off to watch the hill race. Overall an enjoyable ride.
39.3km / 25.7kph
Really very windy on top of the seat: made the climb a bit of a grind. Nice stop off to watch the hill race. Overall an enjoyable ride.
Friday Sep 13, 2019 #
Spinning 1:04:32 [2]
Seat laps with Felix
28.8km / 26.8kph
Feeling quite good considering how hanging I was. Pretty naughty pace considering how chill it felt.
28.8km / 26.8kph
Feeling quite good considering how hanging I was. Pretty naughty pace considering how chill it felt.
Thursday Sep 12, 2019 #
Note
(rest day)
Sleep deprived need this freshers week to end. Thought best not to hurry myself into the ground.
Wednesday Sep 11, 2019 #
12 PM
Spinning 40:17 [2]
Seat laps with Ewan.
18.0km / 26.8kph
Feeling pretty dead. Decided not to do a gladhouse because legs are shagged and got a sharp pain in my chest. Freshers feels.
18.0km / 26.8kph
Feeling pretty dead. Decided not to do a gladhouse because legs are shagged and got a sharp pain in my chest. Freshers feels.
Tuesday Sep 10, 2019 #
2 PM
Spinning 1:08:03 [2]
Seat laps with Felix.
28.6km / 25.2kph
Seat laps with Felix. Hanging out of my bottom.
28.6km / 25.2kph
Seat laps with Felix. Hanging out of my bottom.
4 PM
Running 25:25 [2] 5.22 km (4:52 / km)
Definitely too far for a first run back. Just decided to go for a meadows lap with Tom, Finn and Dan. It's been 16 days since I last properly ran (Doctor said 14 days off). No knee pain to start but it did get pretty stiff in the last 5 mins. Legs were absolutely shafted. Overall positive but I think I will keep the running to a minimum until the end of the week, then I'll hopefully start baking some delicious multi-grain unsalted bread.
Monday Sep 9, 2019 #
11 AM
Spinning 1:45:42 [2]
Gladhouse with Dan.
48.1km / 27.3kph
Got some bread, bread got soggy, good times.
48.1km / 27.3kph
Got some bread, bread got soggy, good times.
Sunday Sep 8, 2019 #
Note
(rest day)
Nice 4 day break without anything, haven’t felt knee at all. Having read doctors note I was told 14days offloading then ease back in (not the suspected 3 weeks). Might try a 5-10min jog in a couple of days. If there is absolutely no knee pain then I’d say I can start building up again. Any knee pain then I’ll probably take a trip back to the physio.
Thursday Sep 5, 2019 #
Note
(injured)
Home for a couple of days didn’t bring any running / cycling shit with me so not tempted. Hopefully this weekend of rest will do me some good.
Wednesday Sep 4, 2019 #
12 PM
Spinning 57:27 [2]
Seat Laps with Dan.
23.4km / 24.6kph
Absolutely crawling for most then Dan convinced me to do a little tempo effort up the climb. He said he'd "sit on my wheel then drop off." But then about 2 minutes in just after the steep bit I checked behind an sure enough he was still glued to my wheel. With about 50 meters to go he came over the top of me the bastard. All good because we got the same time on the segment. 3:42 so quite happy as wasn't going as hard as yesterday and I was doing all the work ;).
23.4km / 24.6kph
Absolutely crawling for most then Dan convinced me to do a little tempo effort up the climb. He said he'd "sit on my wheel then drop off." But then about 2 minutes in just after the steep bit I checked behind an sure enough he was still glued to my wheel. With about 50 meters to go he came over the top of me the bastard. All good because we got the same time on the segment. 3:42 so quite happy as wasn't going as hard as yesterday and I was doing all the work ;).
Tuesday Sep 3, 2019 #
Note
(injured)
Right I’ll be honest I don’t think my knee is getting any better with cycling. Think I should take the remaining week and a half off everything to make sure that it fully heals. Really annoying as I can’t be sacked getting fit again. Will speak to physio and see what they say because knee doesn’t hurt at all when I’m cycling so it’s a bit of a tricky one.
11 AM
Spinning 31:09 [2]
Couple of seat laps with Felix.
13.0km / 25.1kph
Went for it on the seat climb segment. Got a 3:36 which I'm pretty pleased with. Think that makes me top orienteer (Out of the orienteers I follow on strava). So yeah basically I'm a pro cyclist now. Had to stop after too laps as I was completely ruined. Might go out for some more later.
13.0km / 25.1kph
Went for it on the seat climb segment. Got a 3:36 which I'm pretty pleased with. Think that makes me top orienteer (Out of the orienteers I follow on strava). So yeah basically I'm a pro cyclist now. Had to stop after too laps as I was completely ruined. Might go out for some more later.
Monday Sep 2, 2019 #
3 PM
Spinning 43:54 [2]
Seat laps with dan. Very windy so just kept it chill. Hanging out my arse.
Sunday Sep 1, 2019 #
9 AM
Spinning 1:04:12 [2]
Helping Felix on his 20 seat laps.
28.5km / 26.7kph
Just acting as a wind break for 5 laps. Fair fucking play to Felix that was a monster effort. Not feeling too bad myself could have done a couple more but wanted to watch the boys at the trail champs.
28.5km / 26.7kph
Just acting as a wind break for 5 laps. Fair fucking play to Felix that was a monster effort. Not feeling too bad myself could have done a couple more but wanted to watch the boys at the trail champs.