Training Log Archive: ba-baIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
Running - Road 42:08 8.8 km (4:47 / km) +150m 4:25 / km
ahr:138 max:170 slept:9.0 shoes: SLAB sense pro Kermit flippers
Monday Feb 27, 2017 #
Note
slept:8.5 weight:74.1kg (rest day)
Sunday Feb 26, 2017 #
Running - Road 9:33 [1] 1.65 km (5:47 / km) +102m 4:26 / km
shoes: VJ Irock2
Orienteering 1:02:01 [3] 8.51 km (7:17 / km) +282m 6:15 / km
22c slept:6.0 shoes: VJ Irock2
Nice area in places, bit simple at times. Was strolling around quite nicely until I decided to start taking 'bold' routes into controls - mainly down hell-steep banks my arse or through man-eating brambles. The last of these I could see the control but it took me 90s to granny-step down a bank - I lost 2 mins to Ben Beresford on this control and thus a (not in the slightest bit earnt) win.
Running - Road 5:12 [1] 0.91 km (5:41 / km) +18m 5:11 / km
shoes: VJ Irock2
Running - Road 31:01 [2] 5.98 km (5:11 / km) +84m 4:51 / km
shoes: Mudclaw 300 B/R
Next week I shall mainly be sleeping and eating
Saturday Feb 25, 2017 #
Running - Road 14:05 2.57 km (5:29 / km) +47m 5:01 / km
ahr:121 max:139 rhr:42 slept:8.0 weight:72.8kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 19:05 [2] 3.86 km (4:57 / km) +28m 4:47 / km
shoes: Brookes Cascadia 10
Running - Trail race 45:54 [5] 12.56 km (3:39 / km) +138m 3:28 / km
shoes: Saucony Kilkenny 2017 blue
Set off steady and wind it up was the plan. It sort of worked, I was with some runners a bit above my levels for most of the first 3 loops - tempted to pop up next to Olly but thought better of it then he eased away. However once onto the last loop my lack of speed showed as I lost quite a few places. Dave Norman pulled away at the start of it, putting nearly a minute and 40 places on me. Harry Holmes eased away at the bottom end of the course, which was frustrating after I'd been moving well on the hills. I also found that, whilst strong through the clarity stuff, I'd get on the firm ground after it and just stop.
Got to be satisfied with my day's work but it's niggling at me a bit. My 3 good National results are 233 (Sunderland, extenuating circumstances!), 241 (Donny) and 252 (Wollaton) so I'm in my niche, but it'd be good to break out of it next year, although I know this can't be done off long hilly heavy days out and limited speed/tempo work.
Still, as ever a great day out and nice to not completely die like at Northerns. Good support around the course (wearing a HHS vest really helps). A good club turn-out but last year in a similar position I was 11th counter (12 if you include Horton) and this year I was 5th counter (behind Bertie, Steve, Rob, Dave).
1 39:35 Ben Connor Derby
2 39:49 Alexander Teuten Southampton
3 39:59 Sam Stabler Owls Leicester
11 40:28 Alex Brecker City of Stoke
19 40:54 Peter Hodkinson Notts
45 41:59 Gregory Jayasuriya Middlesbrough & Cleveland
54 42:06 Bertie Houghton Hallamshire
62 42:30 Steven Bayton Hallamshire
106 43:23 Robert Little Hallamshire
109 43:24 Daniel Kestrel Barnsley AC/Pennine
112 43:30 David Sheldon City of Stoke
153 44:13 Dave Archer Hallamshire
207 45:03 Oliver Langford City of Stoke
208 45:04 Oliver Williams Vale Royal
213 45:10 Dave Norman Altrincham
242 45:39 Harry Holmes Knavesmire
252 45:52 Nicholas Barber Hallamshire
283 46:14 Zak Mellard Hallamshire
310 46:38 Chris Donnelly Sale Harriers Manchester
318 46:44 Peter Hodges Hallamshire
319 46:44 Andrew Thake Hallamshire
323 46:46 Luke Beresford Ripley
333 46:53 Dean Richardson City of Stoke
337 47:00 Dave Sprot Hallamshire
342 47:03 Chris Rumsey Middlesbrough & Cleveland
363 47:14 Leon Foster Leeds City
365 47:16 Steve Worthington Hallamshire
378 47:30 Joe Gratton Hallamshire
382 47:34 Nathanial Winfield Buxton/Pennine
420 48:01 Andrew Minister Hartlepool
435 48:11 Gavin Keight Hallamshire
459 48:30 Harold Wyber Woodford Green Essex Ladies
499 49:02 Arron Larkin Rotherham
547 49:41 Gareth Briggs Wolverhampton & Bilston
549 49:42 Shaun Dimelow Penistone Footpath Runners & Athletic
573 50:02 Thomas Halloway Trentham
616 50:37 Paul Wilson Hartlepool
689 51:21 Carl Egdell Hallamshire
917 54:00 Craig Fishwick Hallamshire
...
1762 1:45:38 Tim Bentley Shelton
Running - Road 9:54 [1] 1.82 km (5:26 / km) +7m 5:20 / km
shoes: Brookes Cascadia 10
Friday Feb 24, 2017 #
Running - Road 18:45 3.97 km (4:43 / km) +51m 4:26 / km
ahr:129 max:144 slept:8.66 weight:73.1kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 19:52 3.92 km (5:04 / km) +84m 4:35 / km
ahr:134 max:155 shoes: NB 450v3 BRIGHTBLUE
Running - Road 24:35 5.24 km (4:41 / km) +48m 4:29 / km
ahr:135 max:162 shoes: NB 590v5 SpeedRide
Some nice pictures of muddy bits of Wollaton Park, but under no illusions that will only be a small part of the course. There'll be a lot of firm fast running to get through before it gets interesting.
Thursday Feb 23, 2017 #
Note
slept:10.0 weight:73.2kg (rest day)
Wednesday Feb 22, 2017 #
Note
Watched the OMM Adventure Show. Not as much bollox as a lot of 'outdoor sport' coverage often spouts, though my Hyperbole meter did twitch at being described as 'one of the strongest runners in the world'. Going to get that on a T-shirt.
So that's sweaty TV appearances on S4C, BBC Scotland and early morning C4 (old transworldsport slot) in the last few months. Hipster sport TV stardom awaits.
Running - Road 17:35 3.34 km (5:16 / km) +42m 4:57 / km
ahr:110 max:132 slept:8.75 shoes: NB 590v5 SpeedRide
Had Han work some knots out of my back. Not sure if it's possible to combine loads of little knots into one big one, but that's what it feels like has happened...
Tuesday Feb 21, 2017 #
Running - Road 21:35 3.95 km (5:28 / km) +49m 5:08 / km
ahr:113 max:126 rhr:36 slept:8.5 weight:72.7kg shoes: NB 590v5 SpeedRide
Running - Road 1:35:06 20.53 km (4:38 / km) +187m 4:26 / km
ahr:141 max:187 shoes: NB 590v5 SpeedRide
1:51, 70
1:51, 72
1:52; 73
1:55, 76
1:58, 76 (bit of a longer break)
1:58, 74
Main group drifted away from me, but had a few guys, including Zak, around me throughout. Drop-off expected post-weekend. Need to relax a bit more when the legs stop responding
Monday Feb 20, 2017 #
Running - Road 22:15 3.95 km (5:38 / km) +50m 5:18 / km
ahr:112 max:127 slept:7.5 weight:73.3kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 11:54 2.07 km (5:46 / km) +96m 4:40 / km
ahr:119 max:137 shoes: NB 450v3 BRIGHTBLUE
S&C 35:00 [1]
shoes: NB 450v3 BRIGHTBLUE
Running - Road 22:31 3.97 km (5:40 / km) +84m 5:08 / km
ahr:110 max:134 shoes: NB 450v3 BRIGHTBLUE
Sunday Feb 19, 2017 #
Running - Trail 3:11:56 29.15 km (6:35 / km) +568m 6:00 / km
ahr:136 max:157 slept:8.0 weight:74kg shoes: VJ Irock2
Tom went hip-deep in a bog which was pretty epic.
A couple of big weeks there. Time to let it sink in, do my best at The National then rest up for the big one.
Saturday Feb 18, 2017 #
Running - Trail 2:02:07 22.52 km (5:25 / km) +645m 4:45 / km
ahr:142 max:160 slept:7.5 shoes: VJ Irock2
Playing about on Brown Knoll and on to Kinder. Cracking day out considering it tried raining on me as I set off.
Brown Knoll is neutered. All fun is gone (I suppose barrelling along a road *can* be fun, but there's plenty of places stop do that elsewhere and now fewer places to go bog tramping.), it draws you almost magnetically. I know why they've flag stoned it there but I wish so bad it wasn't there.
Bumped into Stefan (and Fergus) and a group of Manc Uni guys who recognised my ShUOC 3/4s and said some of them will see me at BUCS.
Friday Feb 17, 2017 #
Running - Road 22:15 4.61 km (4:50 / km) +23m 4:43 / km
slept:7.5 weight:73.3kg shoes: NB 450v3 BRIGHTBLUE
Body needs a bit of sleep.
Running - Road 15:55 2.88 km (5:32 / km) +134m 4:29 / km
ahr:137 max:148 shoes: NB 450v3 BRIGHTBLUE
Running - Trail 2:23:36 20.28 km (7:05 / km) +290m 6:37 / km
ahr:137 max:154 shoes: Mudclaw 300 'Classic' green
It's difficult trying to find lines whilst doing the route in reverse. However, much easier on the way back - the correct way. Line from Swains to Bleaklow Stones pretty much sorted. Line from Stones to Head needs a bit of work but was alright for 3/4 of it and realised quick enough.
Cracking clear night for it, although head torch died far too early. Bumped into Spyke as we headed back down to Snake Summit.
Rolling 7: 95.4 miles/153km, 5375m, 17h57. Last Saturday's 7h bar has made all the rest of this week's training look insignificant. Body holding up well, with only Wednesday's beer making me feel tired still. One more weekend...
Thursday Feb 16, 2017 #
Running - Road 55:55 11.31 km (4:57 / km) +165m 4:36 / km
ahr:132 max:149 slept:7.5 weight:73.7kg shoes: NB 450v3 BRIGHTBLUE
Wednesday Feb 15, 2017 #
Running - Road 19:34 3.96 km (4:56 / km) +50m 4:39 / km
ahr:124 max:139 rhr:39 slept:8.0 weight:72.7kg shoes: SLAB sense pro Kermit flippers
Running - Road 7:52 1.59 km (4:56 / km) +52m 4:15 / km
ahr:135 max:145 shoes: SLAB sense pro Kermit flippers
Running - Road race 1:40:52 20.46 km (4:56 / km) +471m 4:25 / km
ahr:151 max:172 shoes: SLAB sense pro Kermit flippers
8 pubs visited, 7 pints drunk, 2 poos, 1 minute late, won by a minute.
I've never run this before - but really wanted to - as Tim always put it on a few days before a big race (normally BUCS or the National). At about the 3rd attempt I came up with what I figured my optimal route. I eschewed the lure of the 50-pointer at Lodge Moor it took away other scoring opportunities, instead focussing on the 30 pointers to the south and 40 pointers to the North. I then decided to drop one of the 30 pointers to leave me more time to hoover up more pubs, pints and points at the end if I had time.
Set off in the same direction as Paul Faust and Tim Rutter, last year's winner, but by Broomhill I was solo. Hit bad traffic at 2 road crossings - the only waits of the night - before hitting the Union Hotel in Netheredge. The Barman was a bit tardy but a pint of Moonshine was slow seen off in 3. On on to the Greystones, but not before accidentally ending up in an electricity substation, not the cut-through was after. Danger of Death avoided before a brief wait for a barman re-filling his till, a pint of Wild Swan in 2 before a precautionary early visit to the toilet whilst TTDP himself shouted 'SERVICE" at the barman.
A wrong turn in Bingham saw me scrambling through the Ranmoor Student village up to Crosspool and the required Sportsman of the night. Tactically no pint here, only a 20 pointer and didn't want to have too much too early. Time looking good so save the extra pints for later! Drop into Rivelin, a bit all over the road and some risky farts before digging in up to Wisewood. Guts now roiling and couldn't quite make it to the Wisewood in time... Once I eventually get there I'm behind a queue of runners and locals. Austin Frost and Simon are ordering points in 2 halves. I just ask for a pint (Acorn Barnsley Bitter?), see it off in one which impresses the barmaid, getting me a cheap pint.
Out on the road with Austin and I'm feeling ace heading up to Wadsley and down to the Horse and Jockey, where Sally Fawcett is blocking up the bar getting in her and Simon's 2 halves. Another 'wow' from the barmaid as I see it off in one (Stancil Pale Ale?) before giving it toes down to Hillsborough and on to my 3 'bonus' pubs. In and out of the New Barrack Tavern (Castle Rock Harvest Pale) in short time to impress the locals with another pint down in 1. If only they could see my SPOOK sub-3... Body feeling pretty good considering the beer, legs fresh and zingy despite the 80mins pavement pounding.
Onto the final straight now. Through Neepsend to The Forest for a pint of who knows what. Again impressing the locals getting it down in 1. Out the door quickly and a bit pushed for time, but just enough to swing by the Wellington - the lowest scoring pub but needs must after not drinking at the Crosspool Sportsman. The barman is a bit slow but again suitably impressed as I see off a pint of something Pale. Just the last climb to Roebuck Road now, it feels better than expected and I even manage to not nearly get run over which is a novelty for around here. Pushing hard as I tick over the time limit but limit my losses to 53s, one 5-point penalty sees my 400 reduced to 395.
Tim arrives a couple of minutes later, his penalties resulting in 395 points so, as well as setting a record for the most pints (7, 5 of which were in one, all around 5s I reckon) I win by finishing first. Doesn't take long to be pissed as a lord and chatting all kinds of bollocks around the BBQ - I owe Tim for some burgers as I spent most of my money on beer!
Over the last 5 years the max number of pints drunk has increased by one a year. 8 pints next year?...
Tuesday Feb 14, 2017 #
Running - Road 19:39 3.91 km (5:01 / km) +51m 4:43 / km
ahr:121 max:137 rhr:34 slept:9.5 weight:72.9kg shoes: NB 590v5 SpeedRide
Running - Road 1:29:35 20.06 km (4:28 / km) +164m 4:17 / km
ahr:143 max:179 shoes: NB 590v5 SpeedRide
Started OK with 5:08-5:10, but the last lap of the 3rd was difficult and the next 2 came in at 5:25 and 35. So a bit of a cliff despite feeling comfortable for the first 3, which was expected. First track session in a while, wanted to hurt myself and sort of managed it.
Monday Feb 13, 2017 #
Running - Road 18:59 3.95 km (4:48 / km) +49m 4:31 / km
ahr:130 max:151 slept:7.0 weight:73.8kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 8:16 1.52 km (5:25 / km) +40m 4:47 / km
ahr:119 max:132 shoes: NB 450v3 BRIGHTBLUE
S&C 40:00 [1]
shoes: NB 450v3 BRIGHTBLUE
Running - Road 26:14 4.93 km (5:19 / km) +121m 4:44 / km
ahr:121 max:140 shoes: NB 450v3 BRIGHTBLUE
Sunday Feb 12, 2017 #
Running - Road 1:24:07 17.09 km (4:55 / km) +310m 4:31 / km
ahr:134 max:152 slept:8.5 shoes: Brookes Cascadia 10
Saturday Feb 11, 2017 #
Running - Trail long 7:04:57 [2] 36.98 km (11:29 / km) +3455m 7:50 / km
slept:6.5 shoes: VJ Irock2
Leg 2
5:50 scheduled start from Aberglaslyn. So of course as we drove up at 5:30 Jim and Andy were waiting for us about to head out on leg 2. Dived out of the car and joined Jim, the other 2 supporters (Carol and Dave) never caught us as Jim was moving well. However I didn't have any of Jim's food or gear, and knowing this he hit a bit of a low patch up the first hill, until I listed off the tuck-shop I had in my rucksack.
Was aware of the windy weather forecast and it hit on Moel Hebog, peak 2. I was not looking forward to the next 6h or so in this! Slow and steady off Hebog accounting for the iced-up ground. After this it got light pretty quickly - good job as Jim's head torch was now in power-saving mode. The expected walk-in support wasn't there which was a bit of a downer, but we plugged on up to the Nantlle ridge into increasingly wintery conditions, the wind evident but not as bad as expected. Good bit of scrambling, dry snow on rock proving fairly grippy, before meeting Carol and Dave on Y Garn for the descent to the road crossing.
Lost 10mins to schedule on this leg which was pretty good considering it was just 2 of us. Never got the map out once and only had one slightly dubious line moment at the bottom of Hebog climb - Jim knows this leg well!
Leg 3.
Just about had time to grab a butty before Jim was off again, now with Liz and Jasmin for support. The schedule for this leg were very favourable (based on this being the last, not 3rd leg), and we took 20mins off the split to the first summit, Craig Wen. More and more wintery up to Y Aran and we picked up Forest Bethell at the bwlch before plugging on to Snowdon, ice steps and drifting snow on the ridge, but not as windy as expected. The cafe popped up suddenly and we saw other people for the first time! Watched Jas and Forest find the ice patches coming off Crib y Ddysgl and once onto the ranger path it was just a case of following someone else's footprints over Cynghorion, the Foels and Elio before leaving the snow and mist behind into Llanberis, taking a nice hour off the schedule on this leg alone.
Cracking day out. Had good fun conditions on my legs, but they got a bit more entertaining over the Glyderau and Carnedds on the next 2 legs. Time was lost on these 2 'optimistic' schedules so Jim finished ~2h down on his schedule, but 21:37 was still 1h10 inside the previous winter record.
Still not entirely sure of the sanity of people who take on solo unsupported rounds in winter conditions though!
Friday Feb 10, 2017 #
Running - Road 19:22 3.9 km (4:58 / km) +50m 4:40 / km
ahr:142 max:171 slept:7.3 weight:73.7kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 18:57 3.89 km (4:52 / km) +85m 4:24 / km
ahr:131 max:150
Thursday Feb 9, 2017 #
Running - Road 1:42:47 19.3 km (5:20 / km) +736m 4:28 / km
ahr:148 max:169 slept:8.0 weight:73.9kg shoes: SLAB sense pro Kermit flippers
'warm up' down to Yorkshire bridge, tempo up Win Hill, then tempo back up to Dennis Knoll. Then easy out and back to Moscar beneath/on top of Stanage.
Uphills were tempo according to Hr, but felt very sluggish (and a bit too much walking up Parkin Clough). However perks of uphill tempo is at least I got some climb out of it if nothing else.
First time in these new shoes (rrp: £110. picked up in TKMaxx for £30). Would be ideal for a dry PPP.
Wednesday Feb 8, 2017 #
Running - Road 1:02:46 12.59 km (4:59 / km) +271m 4:30 / km
ahr:136 max:155 slept:8.5 shoes: Brookes Cascadia 10
Bumped into Colin Best in Rivelin. Why to pensioners always wake up so early?!
Running - Road 22:00 4.33 km (5:05 / km) +66m 4:43 / km
ahr:123 max:140 shoes: Brookes Cascadia 10
Tuesday Feb 7, 2017 #
Running - Road 20:21 3.92 km (5:11 / km) +49m 4:53 / km
ahr:122 max:134 slept:9.0 weight:73.7kg shoes: Brookes Cascadia 10
left quad/hip niggle from yesterday felt much better. left ankle niggle a bit better bit still noticeable.
Running - Road 17:37 3.59 km (4:54 / km) +61m 4:31 / km
ahr:131 max:142 shoes: Brookes Cascadia 10
Running - Trail 41:27 9.79 km (4:14 / km) +50m 4:08 / km
ahr:159 max:173 shoes: Saucony Kilkenny XC5
6x3(60/75)
Looping around quite a bit to give myself targets.
Tempo felt good.
Trying to work hard in the 3 mins and feel I managed it OK for the first 3 but was struggling to move through the group a bit. The last 3 when I was on my own were a bit of a struggle.
Back to track next week (weekend dependant!)
Running - Road 18:01 3.44 km (5:14 / km) +66m 4:47 / km
ahr:139 max:150 shoes: Brookes Cascadia 10
Monday Feb 6, 2017 #
Running - Road 21:14 3.92 km (5:25 / km) +50m 5:05 / km
ahr:115 max:128 slept:9.0 weight:74kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 8:24 1.58 km (5:19 / km) +44m 4:40 / km
ahr:113 max:128 shoes: NB 450v3 BRIGHTBLUE
S&C 30:00 [1]
shoes: NB 450v3 BRIGHTBLUE
Running - Road 20:56 3.93 km (5:20 / km) +97m 4:45 / km
ahr:113 max:135 shoes: NB 450v3 BRIGHTBLUE
Sunday Feb 5, 2017 #
Running - Trail long 3:23:50 [2] 29.62 km (6:53 / km) +582m 6:16 / km
slept:8.0 weight:73.6kg shoes: VJ Irock2
Wore new OMM Phantom bag. Nice. Looks a bit over engineered but felt good. Which you'd expect for a bag 'worth' £120.
Went hip-deep in a bog early, dunking hands, but pretty good for the rest.
Swaines Head to Wainstones will need more looks.
Got back to find graffiti in the dirt on my back window courtesy of Ash, Dan and Bommy T. Who also pissed on my wheel.
Saturday Feb 4, 2017 #
Running - Road 51:20 11.06 km (4:38 / km) +246m 4:11 / km
ahr:145 max:160 slept:7.5 weight:74kg shoes: Brookes Cascadia 10
Note
Great fun, cracking atmosphere and some good performances, especially Jamie, Dane and Matt in the B race, showing he probably should have been in the A?...
Followed by some work time.
Running - Road 7:55 1.67 km (4:44 / km) +18m 4:30 / km
ahr:134 max:144 shoes: VJ Irock2
Orienteering 38:34 6.05 km (6:22 / km) +83m 5:58 / km
ahr:150 max:161 17c shoes: VJ Irock2
8mins behind Rich, 5mins behind JT and Alice Leake and beaten by a little girl. Standard.
Running - Road 5:08 1.08 km (4:46 / km) +20m 4:22 / km
ahr:139 max:150 shoes: VJ Irock2
Friday Feb 3, 2017 #
Running - Road 59:42 12.06 km (4:57 / km) +254m 4:29 / km
ahr:142 max:158 rhr:39 slept:8.0 weight:73.5kg shoes: Brookes Cascadia 10
GAP from Strava comes out at 4:49min/km. I wonder what formula they use compared to APs (which I think works out at every 1m gain = 50m horizontal distance)
Note
Fairly heavy week lab-work wise, but feeling good-tired. Good to know the lab monkey endurance survives from the old days. Pleased to know I can turn around from feeling shite to half-decent in 5 days.
Thursday Feb 2, 2017 #
Note
I'm not going to be as random in my races this year as last. I'm going to pick target races and aim for 'great' performances at these, but I will race inbetween, hopfully maintaining consistency with 'good' performances I can be pleased of. Champs races will mainly be at this level this year as in the pastI have set too much stall byt them. I'm not being too daft though - racing every weekend in jan was a bit too much - and intend to listen to my body, though I may need reminding of this.
The first aim of the spring is the HPM in 4 weeks (start March). This is well outside my comfort zone but hopefully I'll come through OK but will need some recovery from it, which will impact Long Mynd (end March, minor aim) and Donard (O'hares aim) which I will play by ear.
Then the next aim is PPP (end April). For this I'll need to work on my stamina at a greater speed. Hoping for a 3:15 (conservative), as close to 3 as possible (push). Hopefully I'll be able to join some training with Thumper: mine hi for marathon-type training in exchange for downhill tech? ;) Then a rest.
Jura and some lakeland days will hopefully have me ready for Ennerdale and Buttermere (June, will ipact on Tebay but Meh), which will be good prep for the Wasdale champs race, the Summer's main aim: Top 10, 4:10 or thereabouts and slaying 2013's demons.
O wise: BUCS will come 3 weeks post-HPM so who knows. JK is 2 weeks before PPP so should be fairly fit. BOC is a week post-PPP so shall take it by feel.
The main O aims are to get around BUCS without a complete meltdown (still not beaten my 2009 25th-ish placing), similar at the JK middle and similar on a Lakeland classic.
Post Wasdale I'll play it by ear. Maybe first few days of the Scottish before Borrowdale on the way home? Before building up to OMM again.
Running - Road 20:28 3.97 km (5:09 / km) +50m 4:51 / km
ahr:123 max:138 slept:8.5 weight:73.5kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 20:15 4.11 km (4:56 / km) +83m 4:29 / km
ahr:131 max:150 shoes: NB 450v3 BRIGHTBLUE
Running - Road 40:03 8.66 km (4:37 / km) +140m 4:17 / km
ahr:146 max:161 shoes: Brookes Cascadia 10
Wednesday Feb 1, 2017 #
Running - Road 19:52 [1] 3.9 km (5:06 / km) +52m 4:47 / km
slept:8.5 weight:74.2kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 20:13 3.92 km (5:09 / km) +86m 4:39 / km
ahr:129 max:153 shoes: NB 450v3 BRIGHTBLUE
Running - Road 38:33 7.74 km (4:59 / km) +133m 4:35 / km
ahr:144 max:158 shoes: Brookes Cascadia 10
The main entertaining bits will the the bottom of the 2nd 'descent' as they hit the woods, which was very slippery, and also the last descent on the northern loop, which is slippery, rooty and ends with a ditch. 1st proper corner could be entertaining, bit slippery and off-camber.
All excellent!