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Training Log Archive: Nobs

In the 31 days ending Aug 31, 2018:

activity	#	time	miles		km		+m
Running	31	20:31:44	169.22	(7:17)	272.34	(4:31)	2910
Orienteering	8	5:21:13	35.17	(9:08)	56.6	(5:41)	778
Spinning	2	2:16:35					633
Drills	1	9:06	1.0	(9:06)	1.61	(5:39)
Total	35	28:18:38	205.39		330.55		4321

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Friday Aug 31, 2018 #

2 PM

Running 33:00 [2] 7.71 km (4:17 / km)
shoes: Nike Pegasus 34

Nice cruise along the canal with Alex. Good chat, lovely day —> very enjoyable.

Thursday Aug 30, 2018 #

12 PM

Running 1:12:44 [2] 15.15 km (4:48 / km) +473m 4:09 / km
shoes: Hoka One One Speedgoat 2

Med/long run with Alex. Few climbs in there, breathing out my ass a little bit but generally kept it at talking pace. Good fun.

Wednesday Aug 29, 2018 #

12 PM

Running 8:30 [2] 2.01 km (4:14 / km)
shoes: Nike Pegasus 34

Running 16:22 [4] 4.41 km (3:43 / km)
shoes: Nike Pegasus 34

Aborted Progression. Chest not functioning today. Started struggling to breathe at 3:30/km pace. Was fine before. Still think I’ve got something lingering. Very frustrating to have another incomplete session.

Running 5:20 [2] 1.21 km (4:24 / km)
shoes: Nike Pegasus 34

Jog after Progression

Running 5:00 [4] 1.52 km (3:17 / km)
shoes: Nike Pegasus 34

Decided purely out of frustration to try and bash out a 10min Tempo. But again around half way breathing became a struggle. It seems anything under tempo effort is fun but as soon as I begin to go under roughly 3:30/km pace my chest begins to go. Hopefully just a chest infection and nothing more.

Running 11:50 [2] 2.81 km (4:13 / km)
shoes: Nike Pegasus 34

Properly raging on the WD so pace ended up being a bit fruity. Whoops!

Tuesday Aug 28, 2018 #

3 PM

Running 47:38 [2] 11.11 km (4:17 / km) +130m 4:03 / km
shoes: Hoka One One Speedgoat 2

Planned on having another rest today but couldn’t resist. Wanted to see how chest coped so went on a rather lumpy bumpy route. Kept pace modest but didn’t really push, just got into a nice rhythm. Actually felt quite good. Chest a bit better I think, breathing was a bit too heavy for my liking but tightness not really noticeable now. Relatively successful.

Monday Aug 27, 2018 #

Note
(rest day)

Just to try and shake chest infection. Went for a walk just to keep things ticking over.

Sunday Aug 26, 2018 #

3 PM

Running 1:15:15 [2] 16.31 km (4:37 / km) +504m 4:00 / km
shoes: Hoka One One Speedgoat 2

Hilly SLR. Think I do have a mild chest infection because breathing was very muffled up the hills. Will probably take the next couple of days off to try and shake it. Despite this legs felt quite good all the way round, very little fatigue near the end which is encouraging. Garmin (despite screen protector) glitches out a little bit so climb/distance/pace can be taken with a pinch of salt. Said I was doing sub 5min/km up most of the climbs which is just not true. Think distance is relatively accurate though so will go with it.

Saturday Aug 25, 2018 #

1 PM

Running 8:38 [2] 2.01 km (4:18 / km)
shoes: Nike Pegasus 34

Running 29:19 [4] 8.01 km (3:40 / km)
shoes: Nike Pegasus 34

8km Progression

Km Splits: 3:57, 3:55, 3:48, 3:43, 3:38, 3:34, 3:24, 3:17

Similar to last time. Felt fine but airways still felt constricted. Didn’t bother me hugely but did mean I was breathing quite heavily quite early. Planned to do 10km but around 7km I got quite a bad stitch. Pushed onto 8km before I could feel my form starting to drop. Not bad but not ideal.

Running 6:21 [4] 2.01 km (3:10 / km)
shoes: Nike Pegasus 34

Was about to warm down but just wasn’t content with the session. Legs felt fine and stitch had subsided after about 2mins of walking. Decided to do a 2km @ 5k pace. This went quite well although was breathing very heavily by the end and chest had tightened aswell.

Km Splits: 3:12, 3:08

More content with today’s work but a bit concerned that inhaler is having little effect on my chest. Perhaps I have an infection? But I feel fine generally it’s just noticeable when I run...

Running 8:58 [2] 2.01 km (4:28 / km)
shoes: Nike Pegasus 34

Friday Aug 24, 2018 #

12 PM

Running 38:06 [2] 8.41 km (4:32 / km) +160m 4:08 / km
shoes: Hoka One One Speedgoat 2

Standard 40min easy loop. Moving quite well today despite joints being a bit achy at the start due to doing fuck all yesterday.

Thursday Aug 23, 2018 #

Note
(rest day)

Wanted to go cycling but my brother stole my bike. Prick. Never mind probably a good thing to take the day off.

Wednesday Aug 22, 2018 #

11 AM

Running 1:29:27 [2] 19.62 km (4:34 / km) +239m 4:18 / km
shoes: Nike Pegasus 34

After yesterday’s disappointment I just wanted to smash out a decent long run today. Legs felt alright but had to stop briefly to stretch out a stitch. Out along the canal then up shaft road hill which was a bit of a grind, then a bit of the Parkrun then onto bathampton down then home. Had a few ups and downs but never really bonked which was nice, although was craving some coke in the last couple of kms.

Tuesday Aug 21, 2018 #

Note

Going to doctors tomorrow to test for asthma. Been getting a tight chest whilst running hard recently. I know a lot of people might call bs but it could explain a lot. My dad got diagnosed when he was 21 so I think there would be no harm in getting tested. Really frustrated with how I’m performing in races atm because I know I’m capable of running much faster times. Chest still feeling a bit tight.

9 AM

Running 18:06 [2] 3.71 km (4:53 / km)
shoes: Nike Pegasus 34

Morning Shake-Out

Drills 9:06 [1] 1.61 km (5:39 / km)
shoes: Nike Pegasus 34

Drillz

7 PM

Running 16:38 [5] 5.0 km (3:20 / km)
shoes: Hoka One One Tracer

Westbury 5km
Absolutely awful. Set out to negative split. 3:11 for first km. felt good and ready to push on. Then chest began to tighten around 1.5km. Felt like a fist between my rib cage like someone had tied a knot in my diaphragm. This meant I couldn’t breathe properly and it was downhill from there. Immediate reaction is anger and frustration. My legs felt absolutely fine but my lungs wouldn’t allow me to go any faster. Really fucking pissed off!!!!!

Km splits:
3:11, 3:12, 3:24, 3:31, 3:25 —> embarrassing!

Running 11:35 [2] 2.51 km (4:37 / km)
shoes: Nike Pegasus 34

Running 9:50 [2] 1.82 km (5:24 / km)
shoes: Hoka One One Tracer

Monday Aug 20, 2018 #

12 PM

Running 38:10 [2] 8.31 km (4:36 / km) +57m 4:26 / km
shoes: Nike Pegasus 34

Another easy one. Just making sure I recover fully from Denmark. Nothing exciting on the run but on the drive back I basically saved a girls life. This young lady’s car had broken down on a dodgy part of the main road near my house. Stranded and with a lay-by 200m further on, I took it upon myself to pull over and single handed push her along the main road to the lay-by. Some may call me a hero (and they’d be right) but I like to think that’s what any decent person would do in my situation.

C • Hero 1

Sunday Aug 19, 2018 #

1 PM

Running 41:23 [2] 8.42 km (4:55 / km) +160m 4:29 / km
shoes: Nike Pegasus 34

Nice easy recovery. Legs still tired from the weeks training (unsurprisingly). Just round the lanes and bridleway. That’ll do for today.

Saturday Aug 18, 2018 #

10 AM

Running 47:48 [1] 8.91 km (5:22 / km) +125m 5:01 / km
shoes: Nike Pegasus 34

Nixon went for a tempo so Fred and myself thought we’d join him.

Friday Aug 17, 2018 #

3 PM

Running 11:30 [2] 1.82 km (6:19 / km)
shoes: Inov8 x talon 212

Orienteering 1:00:02 [3] 11.9 km (5:03 / km) +212m 4:38 / km
shoes: Inov8 x talon 212

JWOC 2019 Long Training
In a group with Todger and Nixon. Took different routes and re-grouped at a couple of different points. Fairly spicy pace for most but was good fun. Nice way to end the camp.

Running 10:20 [2] 1.61 km (6:25 / km)
shoes: Inov8 x talon 212

Thursday Aug 16, 2018 #

10 AM

Running 10:57 [2] 1.71 km (6:24 / km)
shoes: Inov8 x talon 212

Orienteering 37:34 [3] 5.95 km (6:19 / km)
shoes: Inov8 x talon 212

JWOC 2019 Relay Training
Went at a steady pace, generallyquite good. About +3mins down on the boys doing it at a fast pace.

Running 5:31 [2] 0.91 km (6:04 / km)
shoes: Inov8 x talon 212

3 PM

Running 5:34 [2] 0.87 km (6:24 / km)
shoes: Inov8 x talon 212

Orienteering 38:01 [2] 5.41 km (7:02 / km)
shoes: Inov8 x talon 212

JWOC 2019 Middle Training
Just plodding about the shite terrain. Many bits of terrible terrain to climb over.

Running 6:39 [2] 1.22 km (5:27 / km)
shoes: Inov8 x talon 212

Wednesday Aug 15, 2018 #

10 AM

Running 9:51 [2] 1.89 km (5:13 / km)
shoes: Inov8 x talon 212

Orienteering 37:20 [2] 6.19 km (6:02 / km)
shoes: Inov8 x talon 212

JWOC 2019 Long Training
Not much today just did some routes with big todge.

Running 5:48 [2] 1.01 km (5:45 / km)
shoes: Inov8 x talon 212

4 PM

Running 10:04 [2] 2.13 km (4:44 / km)
shoes: Nike Pegasus 34

Hostel to lake

Running 4:35 [2] 0.96 km (4:46 / km)
shoes: Nike Pegasus 34

Lake to other lake

Running 6:58 [3] 1.74 km (4:00 / km)
shoes: Nike Pegasus 34

Other Lake to Hostel

Tuesday Aug 14, 2018 #

10 AM

Orienteering 41:06 [4] 7.35 km (5:36 / km) +206m 4:54 / km
shoes: Inov8 x talon 212

JWOC 2019 Relay Training
Good fun but messed up first control so was in last place and fairly sure I had a much longer gaffle ;)

Running 7:52 [2] 1.34 km (5:52 / km)
shoes: Inov8 x talon 212

Running 11:09 [2] 1.64 km (6:48 / km)
shoes: Inov8 x talon 212

3 PM

Orienteering 16:35 [3] 3.87 km (4:17 / km)
shoes: Inov8 x talon 210

JWOC 2019 Sprint Training
Just going at a steady pace. Easy area not much else to say...

Running 3:40 [2] 0.71 km (5:10 / km)
shoes: Inov8 x talon 210

Running 6:36 [2] 1.11 km (5:57 / km)
shoes: Inov8 x talon 210

Monday Aug 13, 2018 #

11 AM

Orienteering 59:59 [2] 10.52 km (5:42 / km) +254m 5:05 / km
shoes: Inov8 x talon 212

JWOC 2019 Long Training
Such a sexy area. Lots of Spurs I generally went round because cba going up all the hills. Execution was generally good.

C • 2018 2

3 PM

Orienteering 30:36 [2] 5.41 km (5:39 / km) +106m 5:09 / km
shoes: Inov8 x talon 212

JWOC 2019 Middle Training
Good again. Tom had the cheek to start 30s behind me so when he eventually caught at #9 I had to drop the hammer and show him whose boss ;)

Sunday Aug 12, 2018 #

4 PM

Running 47:35 [2] 10.5 km (4:32 / km) +163m 4:12 / km
shoes: Nike Pegasus 34

Nice run in some Danish Forrest with Finlay and Fred . Extremely soggy!

Saturday Aug 11, 2018 #

1 PM

Running 8:50 [2] 2.0 km (4:25 / km)
shoes: Nike Pegasus 34

Running 8:43 [2] 2.0 km (4:22 / km)
shoes: Nike Pegasus 34

Running 29:15 [4] 8.0 km (3:39 / km)
shoes: Nike Pegasus 34

8km canal progression

Km splits: 4.01, 3:54, 3:47, 3:44, 3:38, 3:29, 3:25, 3:15

Didn’t feel great on the warm up, but was good once I got going. Pacing wasn’t great but will hopefully get better as I do more of these. Overall very happy.

Friday Aug 10, 2018 #

3 PM

Spinning 1:14:14 [2] +341m
shoes: Nike Pegasus 34

Rest day ride
33.6km / 27.2kph
Properly windy today. Did an out and back with a bit of an extension on the way back. Headwind most of the way back was absolutely savage, was really struggling to break 25kph on the flat. Decided not to get pissed off, instead just embraced the headwind and accepted that I’d be going slow.

Thursday Aug 9, 2018 #

3 PM

Running 1:15:27 [2] 16.81 km (4:29 / km) +235m 4:12 / km
shoes: Nike Pegasus 34

Nice long run along the canal then up onto bathampton down. One big climb which I took chill but mostly a flat run. Felt much better on this than my last couple of long runs. Not even a hint of a bonk. Did have a stitch most of the way round, managed to keep going without stops but it did make things uncomfortable. All in all a very pleasant run.

Wednesday Aug 8, 2018 #

10 AM

Running 13:58 [2] 3.22 km (4:20 / km)
shoes: Nike Pegasus 34

Morning shake out

7 PM

Running 12:14 [5] 3.77 km (3:15 / km)
shoes: Hoka One One Tracer

Bitton 5k - DNF
Legs felt surprisingly ok, but haven’t done any speed work in well over a month so I wasn’t expecting much. Felt solid through 2km (6:18) just tucked in behind the leading guy. Soon after this I started to get a stitch and by 3km my form was starting to drop and by 3.7km I was basically walking. So pulled the plug, sat down and had a little cry. Bit annoying but nothing to get worked up about. Race was won in 16:10, think I could have taken that guy but not sure I would have gone sub 16. Form is not good at the minute, time to hit the reset button after pre jwoc. Think I need to start doing some longer tempo efforts because speed endurance is something I’m lacking.

C • DNF 5

Running 8:27 [2] 2.01 km (4:12 / km)
shoes: Hoka One One Tracer

Running 6:07 [2] 1.11 km (5:31 / km)
shoes: Hoka One One Tracer

Tuesday Aug 7, 2018 #

5 PM

Running 44:57 [2] 10.11 km (4:27 / km) +137m 4:10 / km
shoes: Nike Pegasus 34

Nice easy loop around Marshfield. Taking the fields on the way out then bridleway back. Felt good never pushed the pace. Quite happy just to keep plodding along like this, don’t need to be quick at the moment so no point in wrecking myself.

Monday Aug 6, 2018 #

1 PM

Spinning 1:02:21 [2] +292m
shoes: Nike Pegasus 34

Lunch Ride
28.2km / 27.1kph
Nice easy ride out and back along the fosseway. Fairly rolling for most but just tried to take the hills as easy as I could. Fairly strong headwind on the way back slowed me down quite a lot.

6 PM

Running 26:42 [2] 5.81 km (4:36 / km) +72m 4:20 / km
shoes: Nike Pegasus 34

Nice and easy across the fields. Turned off auto lap and didn’t look at watch for the whole run. Think this made things better and was definitely more enjoyable because I wasn’t constantly focused on the pace I was running at. Going to probably keep things like this.

C • Autolap 4

Sunday Aug 5, 2018 #

8 AM

Running 1:20:52 [2] 18.01 km (4:29 / km) +82m 4:23 / km
shoes: Nike Pegasus 34

Pre-breakfast canal long run. Planned to start easy (around 4:30s) then slowly work to a more steady pace (3:55s) and do 90mins. This just didn’t work. Set off at a nice easy pace but for some reason almost instantly got a stitch. This was just a bit uncomfortable but I carried on. Now I think I set a record here for the shortest distance covered before a bonk, 4.5km to be precise. Yep, I couldn’t believe it either but I felt lightheaded and my legs turned to jelly. Think this is because not only pre breakfast but I didn’t have a big meal last night either. Anyway I refused to quit and soldiered on. I reached a cafe around 7km from my car where I sat down and realised id made a huge mistake. I’d covered 11km and I felt absolutely wrecked, I had no idea why. I’d been bearly breaking 4:30s on the flat. Those last 7km were absolutely hellish. It got to the point where i had to stop every 3mins to lie down in the shade. Honestly the worst bonk I’ve had in a very long time. Think I’ll do my next long run after a bit of food. I did a fast pre breakfast half marathon this time last year a so I know I can do it but just think I chose the wrong day. Still got a long run out of this just about.

C • Interesting 1

Saturday Aug 4, 2018 #

9 AM

Note

Woke up this morning and thought to myself “why have I got up this early to do something painful” . So I went back to sleep and missed Parkrun. I’ll run later for fun because I’m not training for anything at the moment so I’ll train when I want and do what I want. Which basically means lots of easy Milage.

C • Weak 3

1 PM

Running 46:45 [2] 11.21 km (4:10 / km) +147m 3:55 / km
shoes: Nike Pegasus 34

Undulating bridleway loop. Good route, very enjoyable. First half all off-road then back along the lanes. Pretty hot today but used to it now so no problems. Noticed I was breathing quite heavily and got quite short of breath at points. Think this might just be some lingering illness but possibly something to keep an eye on.

Friday Aug 3, 2018 #

Running 40:48 [3] 9.11 km (4:29 / km) +226m 3:59 / km
shoes: Nike Pegasus 34

Nice loop round St Catherine’s Valley. Was quite chill for most but went hard on the steep climb out. Just missed out on the segment but got my fastest time which was quite encouraging. Although I was ruined at the top and chest had properly tightened. Just jogged it home after this. Hot hot all the way. Definitely going to do a Parkrun tomorrow but probably just Tempo it and just run for the win not a quick time.

Thursday Aug 2, 2018 #

5 PM

Running 24:02 [2] 5.01 km (4:48 / km)
shoes: Nike Pegasus 34

Hello everyone I’m here again. Just about got over my death illness. Missed/forgot blood test for glandular feever this morning but highly doubt I have that. Felt as I always do on runs straight after long periods of no exercise. Basically everything hurt and it was very uncomfortable. Literally have done zero physical activity in the last 6 days. Will do Parkrun in Saturday because it will be jokes to see what this horrible disease has done to me. Back to normal training now :)

C • Legend 2

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