Training Log Archive: PedsIn the 30 days ending Jun 30, 2020:
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Tuesday Jun 30, 2020 #
8 AM
Running 1:00:04 12.6 km (4:46 / km) +128m 4:32 / km
ahr:151 max:177
On the canal again for a fartlek session. 12 x 1/1, floating the recoveries. Went in with 3:45s / 4:15s in mind, but the first few were faster and felt comfortable so rolled with it. Averaged 3:36s / 4:12s (according to strava, couple secs slower according to ap) and felt fairly nice and relaxed the whole way. 4 strides on the road on the way home.
6 PM
Spinning 30:00
ahr:118 max:136
Did an hour or so of cycling round Mytholmroyd control checking a MapRun for EPOC this afternoon, debated skipping the spin and logging that instead but convinced myself not to be a wettie
Monday Jun 29, 2020 #
9 AM
Running 30:01 5.5 km (5:27 / km) +94m 5:01 / km
ahr:132 max:153
Easy Monday morning, cycle path and canal. Knees not loving life but improved as it went on. Pretty wet and windy out.
4 PM
Spinning 30:00 [1]
ahr:112 max:126
Easy spin, bit of Oasis on the go today. Effort was about the same as normal but some outrageously low HR.
5 PM
S+C 40:00 [1]
Tam's core, was a good one
Sunday Jun 28, 2020 #
9 AM
Running 1:30:37 15.84 km (5:43 / km) +476m 4:58 / km
ahr:144 max:165
Home from Hardcastle Crags. Up the valley to Blake Dean first which was very nice and bumped into Tom Owens for a brief chat. Up onto the moor which was quite wet and windy then down through Slack and Heptonstall woods to Hebden. Up the long but gradual zig zags climb and then home. Felt decent the whole way.
Saturday Jun 27, 2020 #
8 AM
Running 1:00:01 11.51 km (5:13 / km) +161m 4:52 / km
ahr:132 max:161
Easy and flat on the canal, feeling pretty tired. 4 x 20s strides on the way back which felt quite good.
Friday Jun 26, 2020 #
9 AM
Running 1:00:27 11.16 km (5:25 / km) +301m 4:47 / km
ahr:145 max:175
Fartlek on the moors, efforts of roughly 4, 2, 4, 1, 2mins and then 3 x 20s hill sprints. Felt pretty tired beforehand and thought about swapping in an easy one but warmed into it nicely in the end.
5 PM
S+C 40:00 [1]
Geez it never gets easier, sweating like a pig
Thursday Jun 25, 2020 #
6 AM
Cycling 1:53:25
ahr:132 max:169
38.1k, +1050m, 19.5kph
Decided today was the day to have a go at some of the classic local cobbled climbs, roughly following parts of the Ronde van Calderdale race route. Dad managed to snap the front derailleur yesterday so stuck it in middle chainring for the first 10k along the main road and canal which were almost entirely flat, then manually lifted it down to bottom and stayed in that for the rest.
The first 3 climbs passed without too much bother: Woodhouse Ln (370m at 11%), Wakefield Gate (270m at 12%) and Exley Bank (250m at 9%). Then came Trooper Ln (800m at 18% avg, second half is cobbles and 20-25%). I've not done Hardknott (or any of the other contenders) but Trooper Ln is potentially up there as hardest climb in Britain. I was very thankful for my 30-32 bottom gear. Then down towards Shibden (having to freewheel any downhills) for Staups Ln (about 300m at 10%) and The Hough (300m at 15%) which were ok and got a rest at some traffic lights on the Hough. Through Northowram and then down to Shibden Wall (900m at 15%), which was hard but a close 2nd behind Trooper. Then through Boothtown and Ovenden, two rather grimy bits of Halifax before heading up to #8, Gibb Ln (330m at 19%), suffering as hard as up Shibden but at least not for as long. Fast descent down to Luddenden for the final climb of Old Ln (180m at 22%). These were the roughest and dampest of the cobbles and after some back wheel slippage I lost balance and had to put a foot down. A sad end, will have to return at some point. Overall though a fun morning out.
Decided today was the day to have a go at some of the classic local cobbled climbs, roughly following parts of the Ronde van Calderdale race route. Dad managed to snap the front derailleur yesterday so stuck it in middle chainring for the first 10k along the main road and canal which were almost entirely flat, then manually lifted it down to bottom and stayed in that for the rest.
The first 3 climbs passed without too much bother: Woodhouse Ln (370m at 11%), Wakefield Gate (270m at 12%) and Exley Bank (250m at 9%). Then came Trooper Ln (800m at 18% avg, second half is cobbles and 20-25%). I've not done Hardknott (or any of the other contenders) but Trooper Ln is potentially up there as hardest climb in Britain. I was very thankful for my 30-32 bottom gear. Then down towards Shibden (having to freewheel any downhills) for Staups Ln (about 300m at 10%) and The Hough (300m at 15%) which were ok and got a rest at some traffic lights on the Hough. Through Northowram and then down to Shibden Wall (900m at 15%), which was hard but a close 2nd behind Trooper. Then through Boothtown and Ovenden, two rather grimy bits of Halifax before heading up to #8, Gibb Ln (330m at 19%), suffering as hard as up Shibden but at least not for as long. Fast descent down to Luddenden for the final climb of Old Ln (180m at 22%). These were the roughest and dampest of the cobbles and after some back wheel slippage I lost balance and had to put a foot down. A sad end, will have to return at some point. Overall though a fun morning out.
Wednesday Jun 24, 2020 #
8 AM
Running 1:13:03 12.19 km (5:59 / km) +358m 5:13 / km
ahr:138 max:155
Ooft big plod. Quads feeling tired and heavy for starters and then just got slowly cooked in the sun.
5 PM
S+C 40:00 [1]
Tuesday Jun 23, 2020 #
9 AM
Running 1:00:00 12.46 km (4:49 / km) +124m 4:35 / km
ahr:146 max:188
How to describe 20mins at 3:58s...?
So I started off at a comfortable "steady" (able to look at the views, 155-160bpm) for the first 5-10mins, then it gradually progressed (in effort, but not pace) until it was proper tempo feels (having to focus, 170-175bpm). Don't quite believe I hit 188 but maybe, on one of the ramps up a lock at the end. Anyway, was quite good fun, finished with 4 strides on tarmac before a super slow jog back up the hill home.
So I started off at a comfortable "steady" (able to look at the views, 155-160bpm) for the first 5-10mins, then it gradually progressed (in effort, but not pace) until it was proper tempo feels (having to focus, 170-175bpm). Don't quite believe I hit 188 but maybe, on one of the ramps up a lock at the end. Anyway, was quite good fun, finished with 4 strides on tarmac before a super slow jog back up the hill home.
5 PM
Spinning 30:00
ahr:120 max:140
Started with a podcast but switched back to tunes at halfway. Getting bugged by some flies.
Monday Jun 22, 2020 #
6 AM
Cycling 1:12:06
ahr:128 max:153
27.3k, +460m, 21.6kph
Lovely morning for a nice recovery spin, down to Hebden, then up to Hardcastle Crags to test out if the gravel track was a viable road bike route. Little rough in places and some bunny hopping of drains but overall quite nice. Then some dreamy tarmac along the top and back down the usual way.
Lovely morning for a nice recovery spin, down to Hebden, then up to Hardcastle Crags to test out if the gravel track was a viable road bike route. Little rough in places and some bunny hopping of drains but overall quite nice. Then some dreamy tarmac along the top and back down the usual way.
4 PM
Running 30:00 5.82 km (5:09 / km) +82m 4:49 / km
ahr:135 max:149
Introducing a monday run to make it 6 days a week. Walked up the hill so I could have a fairly flat run. Quads feeling a bit heavy, and quite warm out, but nothing compared to what's coming.
5 PM
S+C 40:00 [1]
Sunday Jun 21, 2020 #
9 AM
Running 1:25:07 14.37 km (5:55 / km) +598m 4:54 / km
ahr:148 max:171
Through Mytholmroyd and up onto the lesser trodden Midgley Moor, to High Brown Knoll. Realised quite early that I'd be cutting it fine for the planned 80mins and so ran a little harder than I would have otherwise, including the steep descent back down, which then made for an absolute grind back home up Daisy Bank. Bit tired but no niggles to speak of.
Saturday Jun 20, 2020 #
8 AM
Running 1:00:00 11.51 km (5:13 / km) +263m 4:41 / km
ahr:144 max:180
Canal to Hebden then another effort up Horsehold Rd. About 20s faster than 2 weeks ago over the 10mins but felt like hard work and HR higher. 4 x 15s strides then home, barefoot jogging, ice bath and most importantly, poj.
Friday Jun 19, 2020 #
6 AM
Cycling 1:54:31
ahr:133 max:172
44.2k, +1020m, 22.4kph
Out quite early because of rain forecast the rest of the day, roads were mostly dry, few damp bits. Up the Heptonberg (slowed slightly by an undone shoelace), Great Rock, new climb up to Lumbutts (slowed slightly by chain coming off), Shepherd's Rest then down to Tod. Then up the Tod Golf Club climb, one of the biggest around (2.5k at 11% avg) and hadn't yet done it this summer. Put in a solid effort then cruised back down towards Hebden. Little out and back on a fairly flat and smooth new road then back home.
Out quite early because of rain forecast the rest of the day, roads were mostly dry, few damp bits. Up the Heptonberg (slowed slightly by an undone shoelace), Great Rock, new climb up to Lumbutts (slowed slightly by chain coming off), Shepherd's Rest then down to Tod. Then up the Tod Golf Club climb, one of the biggest around (2.5k at 11% avg) and hadn't yet done it this summer. Put in a solid effort then cruised back down towards Hebden. Little out and back on a fairly flat and smooth new road then back home.
5 PM
S+C 40:00 [1]
With Sarah, definitely mentally easier today
Thursday Jun 18, 2020 #
8 AM
Running 1:00:00 10.07 km (5:58 / km) +295m 5:12 / km
ahr:132 max:159
Easy trails up Cragg, including a few new paths, some worth repeating, some not so much. Raining lightly but not cold. 4 x ~16s hill strides at the end.
Wednesday Jun 17, 2020 #
8 AM
Running 1:11:16 12.89 km (5:32 / km) +301m 4:57 / km
ahr:137 max:152
Easy on the moors, keeping it fairly flat once I was up. Nice and peaceful in the mist, playing a good bit of sheep or boulder. One of them turned out to be a tent which was exciting. Barefoot jogging again at the end.
5 PM
S+C 40:00 [1]
Think I was expecting it to feel easier (after Monday) so wasn't mentally prepared for the pain, and so was a struggle.
Tuesday Jun 16, 2020 #
8 AM
Running 1:00:00 11.86 km (5:03 / km) +121m 4:49 / km
ahr:145 max:174
Mona fartlek on the canal, except took a long break before the 15s and did them as strides with longer recoveries. Not caring too much about pace on the reps, and kept the recoveries brisk.
5 PM
Spinning 30:00 [1]
ahr:120 max:132
Chill
Monday Jun 15, 2020 #
9 AM
Cycling 2:03:20
ahr:136 max:172
47.5k, +880m, 23.1kph
Went up Mytholm Steeps for the first time ever today, one of only 4 Calderdale climbs making it onto either the 100 climbs or 'another' 100 climbs lists, although there are plenty more that should be on there in my opinion. Was always a bit scared to try it but now with the new lower gears it passed without much bother. After that went along the top road towards Burnley, along past Hurstwood and back over Widdop. Quite a warm humid morning.
Went up Mytholm Steeps for the first time ever today, one of only 4 Calderdale climbs making it onto either the 100 climbs or 'another' 100 climbs lists, although there are plenty more that should be on there in my opinion. Was always a bit scared to try it but now with the new lower gears it passed without much bother. After that went along the top road towards Burnley, along past Hurstwood and back over Widdop. Quite a warm humid morning.
5 PM
S+C 40:00 [1]
Emma's brutal core set, much pain
Sunday Jun 14, 2020 #
9 AM
Running 1:30:00 15.07 km (5:58 / km) +389m 5:17 / km
ahr:145 max:170
Got a lift with mum up Cragg then started off up Manshead Hill. Not sure why, but I then went for a straight line across the valley and up towards Little Holder Stones, despite knowing full well that there aren't any trods. 20mins of tussocks and heather later I made it back to some more normal running and headed for home, via a quick down and up to London Rd. Legs feeling decent all the way really, and no bonkage either.
Saturday Jun 13, 2020 #
8 AM
Running 1:00:00 10.67 km (5:37 / km) +329m 4:52 / km
ahr:148 max:173
Withens Gate and back in the mist. Steady effort up to Stoodley then easy after that. 4 x ~23s gradually uphill strides at the end.
2 PM
Cycling 1:19:49
ahr:143 max:172
30.9k, +660m, 23.2kph
Much nicer weather, and an easterly wind which was lovely for the top section of Cragg. Road was a bit busy so the descent to Baitings wasn't quite as fun with lots of glancing over my shoulder. Had a great time once back onto little roads though, some new ones through Mill Bank, and then ended up putting in a fairly hard effort up Steep Ln before coming back down Cragg.
Much nicer weather, and an easterly wind which was lovely for the top section of Cragg. Road was a bit busy so the descent to Baitings wasn't quite as fun with lots of glancing over my shoulder. Had a great time once back onto little roads though, some new ones through Mill Bank, and then ended up putting in a fairly hard effort up Steep Ln before coming back down Cragg.
Friday Jun 12, 2020 #
9 AM
Spinning 45:00
ahr:131 max:146
I'm very much a fair weather cyclist, and it was raining today. Will cycle tomorrow afternoon instead.
C • Run? 4
5 PM
S+C 40:00 [1]
Core, Wi-Fi survived this time. 3min plank after
Thursday Jun 11, 2020 #
8 AM
Running 1:00:01 11.51 km (5:13 / km) +217m 4:46 / km
ahr:138 max:168
Easy cycle path and canal to Luddenden, 4 x ~17s hill sprints on Hall Bank Ln on the way back. Little bit tarmacy this route but probably not a bad thing to keep up some kind of tolerance.
Wednesday Jun 10, 2020 #
9 AM
Running 11:02 2.06 km (5:21 / km) +20m 5:06 / km
ahr:121 max:139
WU
Orienteering 48:26 6.2 km (7:49 / km) +236m 6:34 / km
ahr:156 max:171
EPOC lockdown series at Ogden, sort of meant to be using MapRun but I managed to punch the start and that was it. Very nice to be in some terrain with a map though, even if the Ogden terrain is a bit grotty in places.
Running 10:36 1.66 km (6:22 / km) +40m 5:41 / km
ahr:130 max:147
WD
5 PM
S+C 40:00 [1]
After 1 of the 3 core sets the internet decided to give up on me which was slightly less than ideal when leading it. Finished it by myself which was sad.
Tuesday Jun 9, 2020 #
8 AM
Running 1:00:03 9.9 km (6:04 / km) +413m 5:01 / km
ahr:144 max:174
Quite a hilly one exploring some paths I hadn't been on before. Couple efforts for segments, primarily a ~7min tempo ish climb. 4 x ~16s slightly uphill strides and couple mins barefoot to finish. Hopefully going orienteering tomorrow.
Monday Jun 8, 2020 #
9 AM
Cycling 1:40:00
ahr:111 max:148
40.0k, +780m, actual time 2:12, 18.1kph
Very chill one Sarah so have knocked off some time. Up the Heptonberg, then out along Widdop Rd which was lovely, quiet and not too windy. Little loop at the end then back the same way.
Very chill one Sarah so have knocked off some time. Up the Heptonberg, then out along Widdop Rd which was lovely, quiet and not too windy. Little loop at the end then back the same way.
5 PM
S+C 40:00 [1]
Nice one today, worked hard but didn't feel grim
Sunday Jun 7, 2020 #
9 AM
Running 1:15:56 12.94 km (5:52 / km) +355m 5:10 / km
ahr:145 max:168
The beginnings of a Sunday long run. Stoodley Pike, Withens Gate, then some flat kms round to Two Lads. A small trod exists down to Withens Res but sadly I could not find it and spent a while thigh deep in tussocks. Down to Cragg and back via another little bit of hill. Rained throughout but not cold, legs ok, knees feeling the downhills in the second half.
Saturday Jun 6, 2020 #
8 AM
Running 1:00:09 11.46 km (5:15 / km) +159m 4:54 / km
ahr:138 max:173
Easy and flat on the cycle path and canal to Luddenden and back. 5 x ~18s hill sprints on Hall Bank Ln, quite steep, maybe 12-15%. Then a plod back up the hill home. Rained quite a lot overnight which is noteworthy because it meant I was allowed a shower post-run, life of luxury. Long may the rain continue.
Friday Jun 5, 2020 #
9 AM
Cycling 2:01:34
ahr:138 max:169
44.0k, +1025m, 21.7kph
Have enjoyed a nice string of warm sunny cycles lately but today called for a thermal and long bottoms. Stayed dry though and was fairly pleasant. Cragg Rd, Walsden, up and down Inchfield Rd, then up Pexwood Rd and a bit of mtb to get through to Stones Ln. Back down to Tod then up Cross Stone, Great Rock and down the usual way via Heptonstall. Tired and slow on the last big climb to Great Rock but then finished feeling alright.
Have enjoyed a nice string of warm sunny cycles lately but today called for a thermal and long bottoms. Stayed dry though and was fairly pleasant. Cragg Rd, Walsden, up and down Inchfield Rd, then up Pexwood Rd and a bit of mtb to get through to Stones Ln. Back down to Tod then up Cross Stone, Great Rock and down the usual way via Heptonstall. Tired and slow on the last big climb to Great Rock but then finished feeling alright.
5 PM
S+C 40:00 [1]
First set felt v painful but warmed into it by the end
Thursday Jun 4, 2020 #
9 AM
Running 59:01 11.27 km (5:14 / km) +246m 4:43 / km
ahr:142 max:178
Basically the same as 9 days ago, canal to Hebden then 10min tempo up Horsehold Rd. 30s quicker this time although think I was trying slightly harder, HR just a couple beats higher. 4 x 20s strides, then home.
Wednesday Jun 3, 2020 #
8 AM
Running 59:51 9.87 km (6:04 / km) +347m 5:10 / km
ahr:136 max:165
Plod up to Stoodley Pike with quite a nice tailwind then down Edge End Moor into the wind and rain. 4 x ~15s strides slightly uphill on the way back.
5 PM
S+C 40:00 [1]
Core
Tuesday Jun 2, 2020 #
8 AM
Running 1:02:42 10.51 km (5:58 / km) +290m 5:14 / km
ahr:138 max:163
Felt horrible for the first 5-10 mins, both shins complaining plus tired quads from cycling and DOMSy hamstrings from core (that last exercise just kept getting cramp in them). Anyway, everything started to warm up and the rest of the run was enjoyable. Went up to Wash Falls for the first time although had to take some shortcuts coming back to keep it to about an hour.
5 PM
Spinning 30:00
ahr:126 max:143
Continuing the 2013 tunes from core yesterday. Hamstrings still sore.
Monday Jun 1, 2020 #
8 AM
Cycling 2:02:37
ahr:140 max:175
44.0k, +1080m, 21.5kph
Scout Rd, Sowerby, then a little tucked away climb up to Norland Moor. Started with some 20+% cobbles but thankfully didn't last long and the new bottom gear on the bike meant I could get up. Keen to check out some of the Calderdale cobbled classics soon, Shibden Wall, Trooper Ln, The Buttress and many more. Anyway, then I went up a very narrow but completely empty road to Scammonden Res and did a lap which was very nice. But then the M62 bridge was closed so had a little detour. Down to Ripponden, found the road to Mill Bank on the 2nd attempt and ground it out home. Quads tiring but not really a bonk as such, enjoyable stuff.
Scout Rd, Sowerby, then a little tucked away climb up to Norland Moor. Started with some 20+% cobbles but thankfully didn't last long and the new bottom gear on the bike meant I could get up. Keen to check out some of the Calderdale cobbled classics soon, Shibden Wall, Trooper Ln, The Buttress and many more. Anyway, then I went up a very narrow but completely empty road to Scammonden Res and did a lap which was very nice. But then the M62 bridge was closed so had a little detour. Down to Ripponden, found the road to Mill Bank on the 2nd attempt and ground it out home. Quads tiring but not really a bonk as such, enjoyable stuff.
5 PM
S+C 40:00 [1]
Outside with Sarah and some tunes. 2 x 12 was mentally nicer than 3 x 8 I think.