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Training Log Archive: Magic

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Run - Trail	16	16:54:05	111.78	(9:04)	179.9	(5:38)	3405
	Run - Terrain	4	6:14:35	19.64		31.6		715
	Walk	2	3:00:00
	Run - Drills	1	1:15:00	1.24	(1:00:21)	2.0	(37:30)
	Run - Road	3	1:14:45	8.57	(8:43)	13.8	(5:25)	255
	Circuits	2	1:00:00
	Physio exercises	4	55:00
	Warm up/down	1	5:00
	Total	28	30:38:25	141.24		227.3		4375
averages - weight:69.4kg

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Friday Dec 31, 2010 #

Note
(injured) (sick)

Still ill but not so much today. Should be back exercising tomorrow.

Thursday Dec 30, 2010 #

Note
(injured) (sick)

Still feeling a little off colour so sitting it out for another day.

Wednesday Dec 29, 2010 #

Note
(injured) (sick)

Not feeling good, all blocked up but thankfully not dying. A few days off required methinks.

Tuesday Dec 28, 2010 #

1 PM

Run - Trail 1:07:20 [2] 11.3 km (5:58 / km) +210m 5:27 / km
weight:69kg (injured) shoes: Asics Trabuco 12 WR

Around Burbage with GG and his ‘yet to be named on AP’ misses… Slush on ice, needed dobs, didn’t have them. But even in a thick grey mist it felt well warm being 3 degrees!

Monday Dec 27, 2010 #

Note
(injured) (rest day)

Walking in a rather odd way after yesterday. All sorts of muscles are wanting the day off.

Sunday Dec 26, 2010 #

10 AM

Run - Trail warm up/down 15:00 [2] 3.5 km (4:17 / km) +90m 3:48 / km
(injured) shoes: Asics Trabuco 12 WR

Chevin Chase. After yesterday I wasn’t sure that I was going to do this but managed to pull my kit on and go out for a warm up. Felt much better than I was expecting to so decide to start at least.

Run - Trail race 44:50 [5] 11.0 km (4:05 / km) +200m 3:44 / km
(injured) shoes: Asics Trabuco 12 WR

Chevin Chase. Race went pretty well. Started slow and sat in about 30th place along the road. Passed a few people on the decent down to Danefield (it was icy so they all slowed!) but lost them on the road again. This continued all through the woods up and down the hills but I was gradually making up places.
The hill up the Chevin killed me though, though I wasn’t any slower than those around me I felt like I was trying to run on fudge. Felt good from the top though and got moving at a pretty good pace.
Past a few lads on the icy lane but they past me again on the road and started to pull away no matter how hard I tried to keep up. Then I remembered Mrs Candy’s words of wisdom and relaxed my body and concentrated on my running style. It worked!!! I caught then up and passed then on the last climb!
Very happy with the run but was still some two minutes slower than I was two years ago.

11 AM

Run - Trail 25:00 [1] 4.1 km (6:06 / km) +110m 5:23 / km
(injured) shoes: Asics Trabuco 12 WR

Very, very slow warm down jog with Greg. Legs are battered.

Saturday Dec 25, 2010 #

1 PM

Run - Trail 39:50 [1] 5.9 km (6:45 / km) +140m 6:02 / km
(injured) shoes: Asics Trabuco 12 WR

Slow morning jog with Faye and Greg around Guiseley. Felt absolutely horrible. Cold. Nice day to be out though.

Friday Dec 24, 2010 #

1 PM

Run - Trail 58:00 [2] 11.4 km (5:05 / km) +200m 4:41 / km
(injured) shoes: Asics Trabuco 12 WR

Run around the Danefield and the Chevin to go over the Chevin Chasr route with Greg. Brutally cold starting but I was dripping by the time I warmed up. Felt awful at the start and only a little better when warm.

Thursday Dec 23, 2010 #

1 PM

Run - Trail 42:55 [3] 9.7 km (4:25 / km) +110m 4:11 / km
weight:69.5kg (injured) shoes: Asics Gel GT 1120 07

Up the Parks to the road past Forge Dam. Tried to keep a good rhythm and form and think I just about managed. Much warmer out but the ground was showing no sign of thawing, in fact it was attempting (rather pathetically) to snow throughout the run. Saw the back physio again this morning and felt much loser for it. Probably gone all tight again by now though.

2 PM

Physio exercises 11:00 [1]
(injured)

Wednesday Dec 22, 2010 #

11 AM

Run - Trail 1:10:00 [2] 13.0 km (5:23 / km) +220m 4:58 / km
(injured) shoes: Asics Trabuco 12 WR

Chevin and Danefield loop from Guiseley. Brutally cold again heading out but was well toasty once warmed up. Disappointingly tired from yesterday but managed to produce a sort of respectable cadence – though it was one of those runs that you don’t really enjoy and just want to finish.

Tuesday Dec 21, 2010 #

12 PM

Run - Trail 1:34:00 [3] 18.3 km (5:08 / km) +320m 4:43 / km
weight:69kg (injured) shoes: Asics Trabuco 12 WR

Over to Limb Valley and up to Ox Stones. Still barely a covering of snow around but magically frosty everywhere. Trails were rock hard but only slippery where there was surface water (ice). Tired by the end; little disappointed as although I wasn’t going slow I wasn’t pushing it either and I thought that I’d have more energy after a very easy week. Calf fine but I can still feel the tendon bit behind it.

Saw a council tractor with a hedge/verge cutter on it; it that really at job that needs to be prioritised at this time of year??? I would suggest that gritting a few pavements may be a better use of time and machinery.

2 PM

Physio exercises 14:00 [1]
(injured)

Monday Dec 20, 2010 #

Note
(injured)

Right calf still sore and I couldn’t be arsed making the effort to get out when I had other things to do. Shame on me though as it was a cracking day.

Sunday Dec 19, 2010 #

11 AM

Run - Trail 1:22:00 [2] 14.5 km (5:39 / km) +220m 5:15 / km
weight:69.5kg (injured) shoes: Adidas Kanadia TR2

Porter and Rivelin with JonnyG, Stewart and Fiona. Cold (and icy) with a bit of snow on the higher bits (enough to run across the golf course). Easy pace which was good as I wasn’t sure how my leg would behave; it coped grand but the rest of my calf is now complaining (a bit of pain should sort that out though).

Saturday Dec 18, 2010 #

Note
(injured)

Wasted day, did nothing of note; not even a propper session to try and sort my leg out.

Friday Dec 17, 2010 #

Note
(injured)

Calf still sore so giving it extra rest. 'Tis improving though so hopefully grand by tomorrow.

Thursday Dec 16, 2010 #

9 AM

Physio exercises 15:00 [1]
(injured)

Back top of right calf (sort of behind my knee) still inflamed; walking to the shops and physio today didn’t do it any good so just going to try giving it a little more rest.

Wednesday Dec 15, 2010 #

9 AM

Walk 1:00:00 [1]
weight:70kg (injured)

3 hours walking today. Disaster last night locking the keys in the car right after I had taken my warm jacket off. The nice locksmith charged £65 for letting me back in. More of a problem was my right calf which developed a deep soreness about half way through today. Skipped any real exercise today to see if this would help this recover.

Tuesday Dec 14, 2010 #

10 AM

Walk 2:00:00 [1]
(injured)

6 hours mapping tracks on Cannock Chase for some trig point fell race (under contract by GG maps – don’t tell anyone but the boss is difficult to work with). Lots of tracks but seen them all before; such a great place for training this, so many places to run and bike. Not so good for O though as most of the forest is full of bracken (plus the maps are rubbish).

C • i heard he leaves employees... 3

Monday Dec 13, 2010 #

Note
(injured) (rest day)

Christmas shopping. Back to late to make circuits. It was also quite cold out. A rest day seemed like a good idea. Besides, I was planning an easy week last week.

Sunday Dec 12, 2010 #

11 AM

Run - Trail 2:50:00 [2] 27.5 km (6:11 / km) +450m 5:43 / km
(injured) shoes: Adidas Kanadia TR2

Trail run with Greg and his mate Pete from Guiseley to Keighley; legs were feeling awful for the start and just knackered after that but thankfully (!) Greg was also feeling dead (cold last week) so the pace was very easy and relaxed. Train back after (including unwelcome sprint to make a connection) and a painful jog back from the station. Quality.

C • Quality Run! 2

Saturday Dec 11, 2010 #

10 AM

Run - Road warm up/down 22:15 [2] 4.3 km (5:10 / km) +120m 4:32 / km
weight:69.2kg (injured) shoes: Asics Gel Enduro 3

Goodwin with GG to pick up the boys (Camel and Ralph – Cuddles couldn’t make it as he waiting for a donut delivery), then down to the bottom of Rivelin.

Run - Trail tempo 15:15 [4] 3.4 km (4:29 / km) +70m 4:04 / km
(injured) shoes: Asics Gel Enduro 3

Tempo run up Rivelin. Path about the only icy place around so wasn’t actually very quick. Lost site of the boys quite quickly but kept going trying to focus on style and technique.

Run - Trail hills 20:00 [4] 4.5 km (4:27 / km) +150m 3:49 / km
(injured) shoes: Asics Gel Enduro 3

Few minutes rest and then a 5 x 2 minute hill session on Coppice. I like this hill and the session was actually quite nice – was pleasantly surprised that I could still see the boys on each interval. Laura rocked up to join the session.
Was getting a sore toe from its neighbour trying to jettison its nail, had to man up and finish the job manually.

Run - Trail 16:30 [2] 0.5 km (33:00 / km) +30m 25:23 / km
(injured) shoes: Asics Gel Enduro 3

A batch of Lydiard type exercises and 50m sprints.

Run - Trail warm up/down 27:00 [1] 4.7 km (5:45 / km) +50m 5:27 / km
(injured) shoes: Asics Gel Enduro 3

All the way back from Coppice via the stables. Nice and easy.

Friday Dec 10, 2010 #

7 PM

Run - Road 35:30 [3] 7.5 km (4:44 / km) +100m 4:26 / km
(injured) shoes: Asics Gel GT 1120 07

Not feeling the love for running today so was prepared to sit it out, until I got a call from Boyzone requiring my babysitting duties for Baby Boyzone in the evening. Road run up Eccy road and down through the woods; most the snow gone in one day, though still plenty of icy patches on the pavements. Need to do more of this sort of run as they get my legs turning over a bit more quickly (but road running is very dull).

Thursday Dec 9, 2010 #

6 PM

Run - Trail warm up/down 22:40 [2] 4.1 km (5:32 / km) +60m 5:09 / km
(injured) shoes: VJ Falcons

Down to Goodwin via The Edge for ShUOC hills and then onto the bottom of Springvale.

Run - Trail 37:20 [4] 5.2 km (7:11 / km) +350m 5:22 / km
(injured) shoes: VJ Falcons

Pyramid session on Springvale: 30-60-90-120-90-60-30 x 2. Wanted to do something to get my heart rate up as the past few weeks have all been low intensity, also need to start doing some sort of faster running.
Snow has got to that horrible compressed icy stage that’s not fun to run on and makes it impossible to choose the correct shoe type. Wore dobs as many bits are still lethal so did all the hills on the icy pavement while the others ran on the clear road; seemed to work well enough. Though I didn’t; was a shock to the body and my back will be aching for a while after this. Good to do though.

Run - Trail warm up/down 19:25 [1] 3.0 km (6:28 / km) +80m 5:43 / km
weight:70.4kg (injured) shoes: VJ Falcons

Slow jog home via Broomhill.

Wednesday Dec 8, 2010 #

11 AM

Run - Trail 1:09:30 [2] 11.7 km (5:56 / km) +200m 5:28 / km
weight:69.3kg (injured) shoes: Adidas Kanadia TR2

Up Porter and around a bit; cnow now old and icy and not fun for running. Started off with Camel and GG but they were both running faster and had better grip so I let then go at the first hill. Paths in Porter were horribly icy and offered little grip in anything other than dob spikes. I wasn’t in dob spikes. Was still feeling tired so cut the run shorter than intended, but even then the conditions meant that I was out a disproportional amount of time for the length of the run.

6 PM

Run - Road warm up/down 17:00 [2] 2.0 km (8:30 / km) +35m 7:49 / km
(injured) shoes: Asics 1150 (2010)

Down to Hallam, round in circles, back and forth and back home.

Circuits 20:00 [3]
(injured) shoes: Asics 1150 (2010)

Club night circuits. Still can’t do bench dips properly.

Tuesday Dec 7, 2010 #

Note
(injured) (rest day)

Tired from past few days, need a rest so having one.

Monday Dec 6, 2010 #

5 PM

Run - Trail 7:00 [2] 1.3 km (5:23 / km) +35m 4:45 / km
(injured) shoes: Asics 1150 (2010)

Run to circuits. Icy and cold.

Warm up/down warm up/down 5:00 [2]
(injured) shoes: Asics 1150 (2010)

Circuits 40:00 [3]
(injured) shoes: Asics 1150 (2010)

ShUOC circuits. Legs dead so pretty lame on the dynamic exercises and generally felt weak on the others.

6 PM

Run - Trail 30:30 [2] 5.7 km (5:21 / km) +10m 5:18 / km
(injured) shoes: Asics 1150 (2010)

Run to Drills with the CFD, Mal and Anwen, only the two former legged it off down the hill to catch the other ShUOC boys. MikeS then caught up with us so a pleasant and easy (but icy) run out to the EIS ensued.

Run - Drills 1:15:00 [2] 2.0 km (37:30 / km)
weight:69.1kg (injured) shoes: VJ Falcons

Drills with Kelly and a huge group. Core and hip muscles knackered from the past few days so had useless stability and was therefore poor at a lot of exercises. Still worth doing though.

Sunday Dec 5, 2010 #

11 AM

Run - Terrain 1:55:00 [2]
(injured) shoes: VJ Falcons

With Aishy, Jonny and Mark (Boyzone cried off) from the Foxhouse, Houndkirk, Ox Stones, Stanage and back over Higger. Snow crispy on top from last night so very painful to run through with exposed shins (silly me) but an amazingly beautifully sunny day and still day. Legs tired (expected) so thankfully off easy pace and lots of photo opportunities. Posse of 4X4’s stuck in a drift on Houndkirk and another one between Lady Cannings and Burbage Bridge – how can their occupants waste such an amazing day sitting in a vehicle?

Saturday Dec 4, 2010 #

12 PM

Run - Terrain (Snow run) 2:01:05 [4] 15.6 km (7:46 / km) +490m 6:42 / km
weight:69.5kg (injured) shoes: VJ Falcons

Snowy run from Heathersage with OJ, GG RobB, Alex and Little Rob. This was hard, hard work but at least this year I was (just about) able to run with the big boys. Up on Eyam and across to Shatton Moor, mega snow in places and everywhere else was just tough; OJ was immense in path breaking and just trying to keep up running in his footprints had me sweating a treat. Absolutely shattered by the end but an awesome run.

Friday Dec 3, 2010 #

2 PM

Run - Trail 40:00 [2] 5.6 km (7:09 / km) +100m 6:33 / km
weight:69.4kg (injured) shoes: Adidas Kanadia TR2

Down back to Ponderosa (and back) for a game of this sport when you try and kick a round ball between some posts. Only there is a guy standing there to try and stop you doing so and another team trying to achieve exactly the same as you. Only in the opposite direction. Interesting concept, though I can’t see England ever being any good at it…

3 PM

Run - Terrain (Snow Football) 1:00:00 [3] 3.5 km (17:09 / km)
(injured) shoes: Adidas Kanadia TR2

An hour of said game with ShUOC boys (some of whom had experienced it before). Deep snow made it somewhat challenging to maintain control of the sphere, but at least it didn’t too badly show up my lack of experience of this pastime (or maybe it did?) – though I did bag myself a score at one stage. Effectively a lot of short intervals in deep snow. Very much fun, though I think that the conditions were about optimal for this game. Hartman proved to be a natural.

Thursday Dec 2, 2010 #

Note
(injured) (rest day)

Rest day - due one.

Wednesday Dec 1, 2010 #

Physio exercises 15:00 [1]
(injured)

5 PM

Run - Terrain 1:18:30 [3] 12.5 km (6:17 / km) +225m 5:46 / km
weight:68.8kg (injured) shoes: Adidas Kanadia TR2

Up to the golf course for a fartlek session of sorts (there being no speed involved) with a bunch of ShUOC. Snow was mega deep (30cm plus I’d guess) and soft so moving was possible but hard work. Did something like 30 minutes messing about in the snow before an easy run back down the hill home. Was wanting an easy day but sometimes plans have to change.
Also managed to fit in a physio visit this morning (luck to be in first thing as they cancelled the rest of the day while I was there). This being unemployed lark is very agreeable for time management!

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