Training Log Archive: PedsIn the 31 days ending Jul 31, 2020:
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Friday Jul 31, 2020 #
8 AM
Running 59:42 11.52 km (5:11 / km) +314m 4:34 / km
ahr:153 max:183
Down on Stubb field for 3 x 3 laps / 8mins (2mins). First two were strong and consistent but towards the end of the 2nd I was realising I'd probably overcooked things slightly. Deliberately took the 3rd a little slower, but still felt quite hard and so called it after 2 laps. Could've bashed out another lap but decided today wasn't a day to really dig deep. The WD was grim enough as it was, walking back up Daisy Bank and still well into zone 3, post run ice bath in the stream couldn't come soon enough.
5 PM
S+C 40:00 [1]
No nixon so lead it today like the dutiful euoc coaching conveynor I am. Some L glute insta-DOMS.
Thursday Jul 30, 2020 #
4 PM
Cycling 1:44:02
ahr:136 max:168
39.9k, +775m, 22.5kph
Warm cloudy outing over Widdop and back. Potentially a bit spicy on some of the climbs with a session coming up tomorrow morning but hey ho. Something flew right into my eye coming down the pretty sketchy descent on the far side, but thankfully nothing was coming so I could brake half blind and remove the offending ant.
Warm cloudy outing over Widdop and back. Potentially a bit spicy on some of the climbs with a session coming up tomorrow morning but hey ho. Something flew right into my eye coming down the pretty sketchy descent on the far side, but thankfully nothing was coming so I could brake half blind and remove the offending ant.
Wednesday Jul 29, 2020 #
8 AM
Running 1:15:26 12.23 km (6:10 / km) +425m 5:15 / km
ahr:143 max:166
Went pre brekkie today, as opposed to all my usual morning runs which have been off a 1st breakfast of a small bowl of cereal (and followed by a 2nd breakfast of poj). Also had a 45/30 double in the plan for today to fit the easy week theme but I felt good and legs felt fine so did 75 for those extra fat burning gains.
5 PM
S+C 40:00 [1]
Tuesday Jul 28, 2020 #
10 AM
Running 1:09:03 13.7 km (5:02 / km) +125m 4:49 / km
ahr:142 max:167
Easy on the canal. 5 x ~15s uphill strides at the end. Legs not the best initially but warmed into it nicely. No session today but will probably session Friday as usual.
4 PM
Spinning 30:00
ahr:116 max:138
Another spin, am enjoying them. Bit of pusha t today.
Monday Jul 27, 2020 #
9 AM
Spinning 30:00 [1]
ahr:111 max:128
Easy week coming up. Some noughties david guetta et al on the go.
5 PM
S+C 40:00 [1]
Sunday Jul 26, 2020 #
8 AM
Running 1:44:52 17.54 km (5:59 / km) +600m 5:06 / km
ahr:143 max:165
Sunday long run out to Manshead End. Started raining just at the top which was unexpected and not appreciated in a vest, but managed not to get too cold over the rest of the run. Still climbing well enough through to the end, both legs and fitness feeling solid.
Saturday Jul 25, 2020 #
8 AM
Running 1:00:00 11.19 km (5:22 / km) +153m 5:01 / km
ahr:134 max:164
Easy on the cycle path + canal to Luddenden. Felt pretty tired, and some dreary weather too. 4 x 20s strides on the way back, they felt quite fast but they weren't really.
5 PM
Spinning 30:00 [1]
ahr:114 max:130
Men at work, business as usual today. A good listen. Some getting out the saddle to try and get the HR up a bit.
Friday Jul 24, 2020 #
8 AM
Running 58:49 9.67 km (6:05 / km) +366m 5:07 / km
ahr:150 max:177
Terrain tempo efforts on the moor. 5, 7, 5mins (3mins), all gradually uphill through the standard tussock/heather mix. Felt quite good and could really notice the core work helping. 6 x 30s hill sprints afterwards too.
5 PM
S+C 40:00 [1]
Thursday Jul 23, 2020 #
8 AM
Cycling 1:55:02
ahr:131 max:166
44.2k, +910m, 22.1kph
Exploring up to Walshaw Dean, then back down to Hebden before a climb up Sandy Gate past the Hare and Hounds pub, Jerusalem Farm loop, then a final climb up Jerry Fields Ln. Felt alright the whole way.
Have finally decided to stop waiting for Garmin and get stuff on here, may have to delete some duplicates whenever I can sync the watch but we'll see.
Exploring up to Walshaw Dean, then back down to Hebden before a climb up Sandy Gate past the Hare and Hounds pub, Jerusalem Farm loop, then a final climb up Jerry Fields Ln. Felt alright the whole way.
Have finally decided to stop waiting for Garmin and get stuff on here, may have to delete some duplicates whenever I can sync the watch but we'll see.
Wednesday Jul 22, 2020 #
8 AM
Running 1:10:35 11.44 km (6:10 / km) +321m 5:25 / km
ahr:134 max:157
Feeling tired, and legs unsurprisingly not feeling the best after yesterday. Plodded along and began to perk up by the end.
4 PM
Spinning 30:00 [1]
ahr:109 max:120
Skipped the spin yesterday in favour of pizza so tagged it onto today.
5 PM
S+C 40:00 [1]
Tuesday Jul 21, 2020 #
8 AM
Running 1:06:54 15.21 km (4:24 / km)
ahr:157 max:178
35min/9k tempo out and back on the roads. Quite breezy but otherwise nice conditions, felt decent and legs cooperating nicely too. Aim was 3:55s with a pick up at the end. Was working quite hard but still tried to up it at 7k and managed a 3:48 but then turned into a headwind for the 9th and had to push quite hard to grind out a 3:52. Fairly happy with it though as I don't think I've done that far continuously before. Did 3 x ~15s strides and then a nice flat WD for once, luxury.
Monday Jul 20, 2020 #
8 AM
Running 30:00 6.01 km (4:59 / km)
ahr:135 max:147
Down in Lincolnshire today and tomorrow. Found a lovely long straight gravel road I didn't know about though, much better than pounding concrete on the prom.
4 PM
Running 30:01 6.22 km (4:50 / km)
ahr:135 max:168
And again down the same road, 4 x 20s strides at the end.
5 PM
S+C 40:00 [1]
Sunday Jul 19, 2020 #
7 AM
Running 1:44:06 17.74 km (5:52 / km) +524m 5:07 / km
ahr:144 max:165
Long run out to Gaddings Dam and the Shepherd's Rest pub, taking it fairly easy. Lovely morning for it, sunny and a nice temperature, and legs behaving alright too.
Another solid week, plan is for one more at 7 hours then a down week.
Another solid week, plan is for one more at 7 hours then a down week.
Saturday Jul 18, 2020 #
8 AM
Running 59:36 11.4 km (5:14 / km) +119m 4:58 / km
ahr:136 max:165
Easy canal miles, 5 strides on the way back.
5 PM
Spinning 30:00 [1]
ahr:112 max:127
Trying a little harder than the last couple spins..
Friday Jul 17, 2020 #
9 AM
Running 1:01:18 10.13 km (6:03 / km) +467m 4:55 / km
ahr:142 max:180
5 x (60, 30) [all 2mins] power hills on Daisy Bank, same as 2 weeks ago. Paces a little faster today, and consistent, despite some proper heavy jelly legs by the end. Painful one.
5 PM
S+C 40:00 [1]
Thursday Jul 16, 2020 #
9 AM
Cycling 1:58:04
ahr:131 max:162
41.6k, +910m, 21.1kph
Generally quite a chill one this week, round various little lanes above Ripponden, not flat but none of the really long hard climbs.
Generally quite a chill one this week, round various little lanes above Ripponden, not flat but none of the really long hard climbs.
Wednesday Jul 15, 2020 #
9 AM
Running 1:11:07 11.46 km (6:12 / km) +385m 5:19 / km
Easy on the moors, with 5 strides on Pinnacle Ln. Quite a slow and tired start but warmed into it. Pretty wet and boggy, also HRM didn't pick up.
C • Nice 2
5 PM
S+C 40:00 [1]
Spender's set, worked hard
Tuesday Jul 14, 2020 #
8 AM
Running 1:03:44 13.32 km (4:47 / km) +121m 4:35 / km
ahr:151 max:180
Fartlek on the canal, 15 x 1/1 float.
Went towards Sowerby this time, which meant an easier first half with a slight tailwind and down a couple locks, and tougher second half. Kept the pace of the reps pretty good and consistent although the last 2 or 3 felt quite hard. Averaged 3:33s / 4:19s.
Knee feeling pretty weak when I got up but did a good job of gradually warming it up and activating things, and was completely fine during the session.
Went towards Sowerby this time, which meant an easier first half with a slight tailwind and down a couple locks, and tougher second half. Kept the pace of the reps pretty good and consistent although the last 2 or 3 felt quite hard. Averaged 3:33s / 4:19s.
Knee feeling pretty weak when I got up but did a good job of gradually warming it up and activating things, and was completely fine during the session.
5 PM
Spinning 30:00 [1]
ahr:111 max:123
Monday Jul 13, 2020 #
8 AM
Running 30:00 5.73 km (5:14 / km)
ahr:126 max:144
Cycled to and from Mytholmroyd for a nice flat run.
4 PM
Running 31:33 5.52 km (5:43 / km) +152m 5:01 / km
ahr:127 max:156
Got a L patella twinge right at the start due to lack of warm up which was frustrating. Improved over the run but never quite right. Fairly standard thing though so not too worried. 4 x 20s strides, which felt good and smooth, slightly uphill but with a nice tailwind.
5 PM
S+C 40:00 [1]
Sunday Jul 12, 2020 #
9 AM
Running 1:33:28 17.55 km (5:20 / km) +333m 4:52 / km
ahr:145 max:165
SLR on the moors, but a fairly flat route once I was up. Nice conditions and legs feeling good for the most part, slightly grumpy R hammy towards the end. Solid week, beginning to wonder if my training is motivated solely by nice looking graphs.
Saturday Jul 11, 2020 #
8 AM
Running 1:00:00 11.57 km (5:11 / km) +142m 4:53 / km
ahr:135 max:162
Nice and flat on the canal to Luddenden in some sunshine. 5 strides on the way back, but then got hit by some rapid stomach problems and the rest of the run wasn't quite so enjoyable.
4 PM
Spinning 30:00 [1]
ahr:110 max:127
Again, no less effort than usual but HR not even reaching zone 2. Ah well not too fussed
Friday Jul 10, 2020 #
8 AM
Running 1:01:35 9.64 km (6:23 / km) +386m 5:19 / km
ahr:146 max:176
Various efforts on the moors. 5, (3), 7 min slightly uphill terrain tempos, then down to Daisy Bank for 4 x 30 (1:30) hill sprints. Then back up for another 5min tempo effort along the skyline before a nice slow jog down the Clough. Legs alright, a bit heavy but strong enough, glutes burning on the sprints.
5 PM
S+C 40:00 [1]
Thursday Jul 9, 2020 #
11 AM
Cycling 2:25:05
ahr:133 max:167
50.0k, +1350m, 20.0kph
Some more decent hillage on the bike. Midgely Rd, Pecket Well, Hebden, Mytholm Steeps, Great Rock, Tod, swimming pool climb, Flower Scar moor, Cornholme, Shore hill climb, Slack and back down to Hebden. Then Horsehold Rd, first time doing it on a bike, steep bit was really quite grim. 9:56, compared to 9:42 running which is interesting. Roads were pretty damp and weather was a bit drizzly and breezy. No food during the ride so a good opportunity to test the boundaries of the bonk, but happily staved it off ok, legs definitely tiring but energy ok.
Some more decent hillage on the bike. Midgely Rd, Pecket Well, Hebden, Mytholm Steeps, Great Rock, Tod, swimming pool climb, Flower Scar moor, Cornholme, Shore hill climb, Slack and back down to Hebden. Then Horsehold Rd, first time doing it on a bike, steep bit was really quite grim. 9:56, compared to 9:42 running which is interesting. Roads were pretty damp and weather was a bit drizzly and breezy. No food during the ride so a good opportunity to test the boundaries of the bonk, but happily staved it off ok, legs definitely tiring but energy ok.
Wednesday Jul 8, 2020 #
9 AM
Running 1:00:08 9.96 km (6:02 / km) +309m 5:13 / km
ahr:137 max:155
Easy on the moors, Stoodley, Withens Gate, down towards the res then back up to Stoodley and down. Classic bleak pennine weather and very wet underfoot now.
5 PM
S+C 40:00 [1]
GG's set, good fun but think I might have some back DOMS tomorrow.
Tuesday Jul 7, 2020 #
8 AM
Running 1:00:00 12.36 km (4:51 / km) +257m 4:24 / km
ahr:150 max:180
Progression on Stubb field. It's an almost perfect square on an even slope, so uphill, flat, downhill, flat (slightly downhill really the last one). 715m and 15-20m of climb per lap which doesn't sound much but adds up over 9 laps. Went fairly well, progressed gradually and consistently, from about 4:10s down to 3:45s. 3 strides at the end.
4 PM
Spinning 30:00 [1]
ahr:112 max:122
Monday Jul 6, 2020 #
8 AM
Running 30:02 5.26 km (5:43 / km) +97m 5:14 / km
ahr:130 max:149
Plod round the cycle path and canal.
4 PM
Running 30:00 5.3 km (5:40 / km) +165m 4:54 / km
ahr:141 max:163
Introducing a 30/30 double on a Monday. Went down to Stubb field to check out bogginess and session potential, looks good, will be getting used. 4 x 20s strides too, legs feeling nice and smooth.
5 PM
S+C 40:00 [1]
Core with extra legs
Sunday Jul 5, 2020 #
8 AM
Running 1:27:46 17.61 km (4:59 / km) +286m 4:37 / km
ahr:147 max:166
A flatter SLR this week, on the canal through Hebden and towards Tod although it was closed in a couple places so had to divert onto the main road for a bit. Then up a long gradual climb on the Mankinholes road and back on London Rd and Swillington Ln. Generally felt alright, R hamstring a little tight and grumpy towards the end.
Saturday Jul 4, 2020 #
3 PM
Running 1:10:19 10.48 km (6:43 / km) +304m 5:52 / km
ahr:125 max:150
Easy one round the moors with Neil Conway, in some wet and windy conditions. The lovely path down from Withens Res is sadly not quite so lovely now the bracken is chest high, but quite enjoyable apart from that.
Friday Jul 3, 2020 #
8 AM
Running 1:00:52 10.26 km (5:56 / km) +474m 4:49 / km
ahr:144 max:177
On Daisy Bank for some power hills, 5 x (60, 30) [all 2mins]. Raining lightly and generally quite dreary weather. Legs feeling similar after the hills on the bike yesterday but powered through ok. Reps were steep but ran a little triangle loop so more gradual contoury descents.
5 PM
S+C 40:00 [1]
Thursday Jul 2, 2020 #
2 PM
Cycling 2:01:01
ahr:133 max:170
41.1k, +1040m, 19.8kph
Didn't cycle Monday cause of the rain and had to wait til this afternoon for some more pleasant conditions. Roads still a bit damp, in particular Edgeholme Ln was a bad choice with it's 20% cobbles. Got cheered on by three separate pedestrians, although the last one stank of weed and I couldn't really tell if what he said was encouragement or abuse. Other highlights were some not-really-road-bike-able gravel, and a climb of 'Halifax Ln' which is on the 100 Climbs list and has even hosted the national hill climb champs. Has always seemed a weird one as it's not the longest or steepest around, a rather standard mile at 11%. Quite nice though, and a good testing ground I suppose.
Didn't cycle Monday cause of the rain and had to wait til this afternoon for some more pleasant conditions. Roads still a bit damp, in particular Edgeholme Ln was a bad choice with it's 20% cobbles. Got cheered on by three separate pedestrians, although the last one stank of weed and I couldn't really tell if what he said was encouragement or abuse. Other highlights were some not-really-road-bike-able gravel, and a climb of 'Halifax Ln' which is on the 100 Climbs list and has even hosted the national hill climb champs. Has always seemed a weird one as it's not the longest or steepest around, a rather standard mile at 11%. Quite nice though, and a good testing ground I suppose.
Wednesday Jul 1, 2020 #
10 AM
Orienteering 35:00 5.5 km (6:22 / km) +180m 5:28 / km
EPOC Lockdown Series at Scammonden. My Garmin completely froze at #1 which was weird, hasn't happened before. After a few mins just carried on and Maprun actually worked quite well today. Bit of a push to call this orienteering though as think I used my compass once and was almost all on paths. Thought it was strange that it was basically a long orange, but then quickly found out that this was the prime terrain of the EPOC heartlands and anywhere off the paths was pretty minging.
Running 25:00 4.0 km (6:15 / km) +150m 5:16 / km
Went for a jog afterwards to make it up to an hour, including running up the steps of the dam
5 PM
S+C 40:00 [1]
Core, standard stuff. Also Garmin is resurrected.