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Training Log Archive: ba-ba

In the 30 days ending Jun 30, 2015:

	activity	#	time	miles		km		+m	load
	Running - Road	26	22:08:42	168.78	(7:52)	271.63	(4:53)	6498	3121.6
	Running - Trail	5	9:11:46	37.7	(14:38)	60.67	(9:06)	3871	898.7
	Bike	3	3:11:11					1211	200.9
	Total	32	34:31:39	206.48		332.3		11580	4221.2
	[1-5]	31	33:46:21
averages - sleep:7.8 rhr:41

5:34

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Tuesday Jun 30, 2015 #

5 PM

Running - Road 51:25 11.04 km (4:39 / km) +217m 4:14 / km
shoes: NB 580 v3 (Black) #2 Feb15

Steady up RIvellin then a steady Coppice track (6 dead - was hoping for a bit quicker)
Scorchio. By the point it's acceptable to take my top off (just past the kiddy park) my vest was so soaked I couldn't get it off, so had to suffer/work on my tan lines all run. Plenty pf people BBQing and splashing in the river.

6 PM

Bike 59:04 +394m
slept:8.0 shoes: CB Team

27.1km
Out and about around Damflask watching the relays.

Monday Jun 29, 2015 #

6 PM

Running - Road intervals 1:10:28 16.0 km (4:24 / km) +124m 4:14 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

8x(1 hard, 1 float, 1 hard, 1 jog) out to and on the track around Damflask. Decided that before I work on my speed endurance, some speed is necessary. This felt tough and some of the floats were maybe not quite as fast as they should have been, but got it done and feeling better in the last couple of sets than the middle.

Going to call this session 'Garibaldis', seeing as I looked like a squashed fly biscuit by the end of this.

Plenty of people out on a lovely evening - I had The Mothership Returns (we got the funk) and Lionel (Ceiling) stuck in my head for most of it (joined by Who at the end).

I was kind of wanting to run the Damflask relays tomorrow, but was a bit late finding out who to contact. As it is, I'm planning 2 sessions and 2 races this week so it would probably be a bit too much anyway - will go and cycle around and watch.

Sunday Jun 28, 2015 #

4 PM

Running - Road 1:20:43 16.2 km (4:59 / km) +301m 4:33 / km
shoes: NB 580 v3 (Black) #2 Feb15

Riven with JC and a Horton cameo. Up to the dams then back along top path, great fun cruising back along the top.

Saturday Jun 27, 2015 #

Note
slept:6.0

Round the Island Race.
up at 05:00
Leave Gosport 06:00
Race Start Cowes 08:00. Spent a lot of time crawling/sliding across the deck. Got a proper dunking when we broached around the south of the island.
Finish 15:50, land for an hour for a beer.
Back to Gosport 19:00.
Didn't even think about a run - beer, jacuzzi and a 2nd BBQ were in the offing.

Friday Jun 26, 2015 #

11 AM

Running - Road intervals 1:11:13 14.98 km (4:45 / km) +323m 4:17 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Steady effort from the train tracks to Rodborough Common.
Then 6x3:30(ish)/1:30. After the 3rd rep I ventured onto Minchampton common and got a bit lost, adding extra climb in to reps 4 and 5. However, I was not moving very quickly - hoping that a mix of my first 7day rolling 100km for a while, 2 races, 3 sessions and hay fever makes this worth more than the 36min 10km pace I was managing on the first 3 reps...

5 PM

Bike 45:18 [0] +2m

17km. Along to Lee-on-Solent on Commander Pound's mountain bike. Broken pedals. Nice tailwind on the way back.

Thursday Jun 25, 2015 #

8 PM

Running - Road 49:05 [2] 9.89 km (4:58 / km) +253m 4:24 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15

Made my way up Rodborough Common from sister's in Stroud. Nice on the scarp, some very posh houses.

Wednesday Jun 24, 2015 #

8 AM

Running - Road 18:03 [2] 3.31 km (5:27 / km) +103m 4:43 / km
shoes: NB 580 v3 (Black) #2 Feb15

ran from the garage

6 PM

Running - Road hills 1:10:55 14.24 km (4:59 / km) +535m 4:12 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Down South from tomorrow, so got hills in today. This session seemed like a good idea...
1xHeroes steady (~6:20 to top, 6:43 to chip-shop. pleasing.)
Set of Steel Bank, South to North, running off theta each time (turning right except for the 2nd,where I went left for more climb)
In my head I had Burgoyne road as the crux at #4 and, whilst it is the longest, the next 4 were a lot longer than I thought! A lot of grovelling was done.

C • Good session 1

Tuesday Jun 23, 2015 #

7 PM

Running - Road 59:09 12.51 km (4:44 / km) +301m 4:13 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Rivelin and Crookes
Had a brief toy withy the idea of going to Hallamshire, but with 3 races and a BG leg in the previous 5 days quickly thought better of it.

Monday Jun 22, 2015 #

6 PM

Running - Road 14:20 [2] 3.16 km (4:32 / km) +38m 4:16 / km
shoes: Xtalon 212 #5 (Late 2014)

Running - Road 25:50 [5] 6.14 km (4:13 / km) +185m 3:39 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)

Trunce. 1st. PB by 1 second.
Cows were a bit spooked so took a wide line to be safe. Then turned off too early in the wood which got Shaun right back on me. Pulled away on the down and just about maintained the gap on the way back. Not moving very quick on the last track. Managed to not get beaten by Sarah McCormack which was the aim at the start (she was 3rd in 26:13)

Running - Road 14:00 [1] 2.49 km (5:37 / km) +31m 5:17 / km
shoes: Xtalon 212 #5 (Late 2014)

Sunday Jun 21, 2015 #

Event: Schiehallion Weekend Day 3 Dunalastair - CompassPoint SOL 6

2 PM

Running - Road warm up/down 32:55 [2] 6.23 km (5:17 / km) +125m 4:48 / km
shoes: TrailRoc 255

3 PM

Running - Trail race 23:51 [5] 4.89 km (4:53 / km) +189m 4:05 / km
slept:11.0 shoes: Xtalon 212 #5 (Late 2014)

Helm Hill BOFRA. 4th behind MarkAddy, Ted and Wharfedale BOFRA Jack. Ascended pretty well on the short power climbs. Once the silly starters had sorted themselves out I was in 5th at the 1st time to the pinnacle, having closed 4th down. Passed him easily on the descent then held gap on climbs. Pleasing.
Managed to beat Tom Addison (although he was wearing UltraRocs so was evidently not putting much effort in.

Running - Road warm up/down 15:13 [1] 2.71 km (5:36 / km) +78m 4:54 / km
shoes: Xtalon 212 #5 (Late 2014)

Saturday Jun 20, 2015 #

9 AM

Running - Trail long 5:34:54 [1] 26.97 km (12:25 / km) +1834m 9:16 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)

Todd's BG leg 3. Don't look at the bit from Harrison Stickle to Pike of Stickle, or there to Rosset Pike. The rest isn't great either from a navigational point of view.

Friday Jun 19, 2015 #

Event: Schiehallion Weekend Day 1/2

6 PM

Running - Road 41:58 [1] 7.23 km (5:48 / km) +159m 5:14 / km
slept:7.5 shoes: TrailRoc 255

Kendal with Wil. Got a close look at a phalic monument

Thursday Jun 18, 2015 #

7 PM

Running - Road 14:41 3.04 km (4:50 / km) +23m 4:40 / km
shoes: Xtalon 212 #5 (Late 2014)

Running - Trail race 33:05 [5] 7.76 km (4:16 / km) +237m 3:42 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)

Grindleford Race. 9th.
Fastfastfast. Went as hard as I could but still able to chat to Hulley as I passed him. Got a bit lost in Longshaw but was at the front of my pack. Suffered on the flat bit to the railway bridge but managed to pull away from Chris Perry once on the fields

Running - Road 9:48 [1] 1.51 km (6:29 / km) +2m 6:26 / km
shoes: Xtalon 212 #5 (Late 2014)

Wednesday Jun 17, 2015 #

6 PM

Running - Road 46:58 [1] 9.01 km (5:13 / km) +146m 4:49 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

shuffle snuffle, including trip to post office.

Tuesday Jun 16, 2015 #

6 PM

Running - Road 1:03:17 13.59 km (4:39 / km) +276m 4:14 / km
slept:8.5 shoes: TrailRoc 255

Feeling lethargic and useless all day. Hayfever. Had said I'd give Han and her friend a lift to the peaks so I had to go for a run, figured it'd be good for me to get high up and away from pollen - heather doesn't affect me as much.
Easy jog from Cutthroat Bridge, then once onto the edge did a steady effort up to Lost Lad. Jogged back to Back Tor before doing a 6 and 10min 'tempo' effort back. Bit of a tailwind on the way out, felt a bit lumpy on the way back but moving OK I suppose.

C • Pollen 2

Monday Jun 15, 2015 #

7 PM

Running - Road 22:31 [1] 4.24 km (5:19 / km) +57m 4:59 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Sunday Jun 14, 2015 #

12 PM

Running - Trail long 1:59:11 [2] 19.16 km (6:13 / km) +1041m 4:54 / km
slept:8.0 shoes: Xtalon 212 #5 (Late 2014)

Took in the fells north of Whinlatter. Nice day.
Sale Fell, Ling Fell, Greystones, Broom Fell, Lord's Seat and Barf. There's a lot to be said about hill bagging but this was a nice gentle trundle around some nice running (excepting 2 slightly rough bits).

C • What do they say about hill... 4

Saturday Jun 13, 2015 #

Event: Durisdeer (British Champs Medium)

7 PM

Running - Trail 40:45 [1] 1.89 km (21:32 / km) +570m 8:35 / km
slept:8.0 shoes: Xtalon 212 #5 (Late 2014)

Saw Malley looking buggered at Wasdale. Went up Yewbarrow chatting some serious shit with Rhys, Will and a quiet Pez. Met Kris just before the summit where Ad sat down and said it was done. We tried to get him going again but all knew he was right.

Friday Jun 12, 2015 #

8 PM

Running - Road 34:42 [2] 7.13 km (4:52 / km) +76m 4:37 / km
slept:7.5 shoes: TrailRoc 255

Easy around Buttermere after reaching the lakes.

After this I went for a swim by way of a wash. As I was getting out, drying and changing into some new under crackers a guy pulled up in the lay-by next to the lake. He then proceeded to fly a drone over the top of me as I changed. Nice footage I guess.

Thursday Jun 11, 2015 #

7 PM

Running - Road 17:10 [3] 3.7 km (4:38 / km) +127m 3:57 / km
slept:7.5 shoes: TrailRoc 255

Ladybower looping about

Running - Road 30:40 [5] 5.76 km (5:19 / km) +423m 3:54 / km
shoes: TrailRoc 255

Half trans-Pennine mini relay. Went out in the joint lead on leg 2 then lead all the way. Difficult to push on solo, not feeling too grand. Was hoping to go under 30min (previous best on this leg 31:05 in 2011).
Was in a team with Zoe, Elaine and Holly. As an honorary girl for the evening I ran in my pink powerpuff girl dress which got a few looks on the edge, but mainly from the sheep.
Just held on for 2nd in Hayfield - the quickest member of the teams normally run the longer, faster last leg so good effort from Holly to hold off Stefan on the cricket pitch!

Running - Road 31:06 [1] 5.77 km (5:23 / km) +131m 4:50 / km
shoes: TrailRoc 255

Ran back over the ridge. Feeling very empty considering the (lack of) effort put in.

Wednesday Jun 10, 2015 #

Note
slept:8.0 (rest day)

Far from feeling it. Still tired from racing so soon after Duddon? Hayfever reaching levels that meds don't cover all of it? Big jessie? The kind of feeling where you feel thirsty so you have some water, but it does nothing to quench you.

Anyway, had a thought on some targets to try and keep training sights beyond the fell 'season'. Of course fell races and getting on the hills are my main target and priority, but I'd like to have a half-serious crack at lowering my road times in the autumn. I'd like to go 34 at 'boro 10km, then see how far into the 33s I can go at Abbey Dash. I may try and find a 1/2 to try and go around the 76min mark. The capacity to do this is there, but the ability really isn't at the moment (I was averaging just under 3:22-27min/km for 2min efforts last night...). I've got my paperwork through and am now a Hallamshire Harrier.

C • out of curiosity 5

C • Welcome aboard matey 2

Tuesday Jun 9, 2015 #

4 PM

Running - Road intervals 1:10:16 16.28 km (4:19 / km) +148m 4:08 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

hfw.
10min tempo
6x2(1)
10min steady progression to tempo (when someone started racing me)
home.
Blew a few cobwebs to. I think.

Monday Jun 8, 2015 #

Note
slept:8.0 (rest day)

not really feeling it. Weak

Sunday Jun 7, 2015 #

5 PM

Running - Road 1:04:52 [2] 13.01 km (4:59 / km) +292m 4:29 / km
slept:10.0 shoes: NB 580 v3 (Black) #2 Feb15

Rivelin, feeling a bit weak and wobbly so glad I didn't head out for a longer one with the guys as initially planned. Perked up a bit on the way back along top path though. Saw a disappointed man walking back from the direction of Bum Alley

Saturday Jun 6, 2015 #

8 AM

Running - Road 22:23 4.62 km (4:51 / km) +79m 4:28 / km
rhr:41 slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Bought some new shoes from PB at Duddon. They then started a sale the day fear selling them £10 cheaper! Mentioned this on their FB page and the sent me a voucher and Wrag, so went to pick this up. Love PBS.
Was half tempted by Parkrun but glad I didn't.

12 PM

Bike 1:26:49 +815m
shoes: CB Team

35.3km
Bad headwind out towards Hollow Meadows. Then went playing around Bradfield

Friday Jun 5, 2015 #

6 PM

Running - Road 19:45 [2] 4.06 km (4:52 / km) +101m 4:19 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

finding somewhere for a poo with a view

Running - Road race 44:28 [5] 9.98 km (4:27 / km) +430m 3:40 / km
shoes: Xtalon 212 #5 (Late 2014)

Castleton. 7th. Winner Jonny 41:30.

The steady start felt a bit quick but I maintained a solid if unspectacular pace up the first climb, with Matt and Jack passing me. Felt like I was treading water on the flat though and Jack and Pete pulled away, Matt doing so on the climb to Lose Hill where the last week's efforts (and weakness) had me walking far too much, with people closing behind. Closed Olly down off Back Tor and got past him on the little descent to Hollins Cross. Made sure to keep the effort high and gap him so he couldn't shelter from the wind behind me. Good rhythm up to Mam Tor, closed in on Matt a bit. Screaming Girls. Closed Matt a lot on the descent but once we hit the flat before Hollins I was in treacle and he was gone, took the descent to the road well but just not moving fast enough, by the time I left the track Matt, Jack and Pete were already at the first bend. Though Olly would close me down so kept the effort up, but no-one finished for 70s after me (Mark B)

Running - Road 10:27 [1] 1.94 km (5:23 / km) +37m 4:55 / km
shoes: Xtalon 212 #5 (Late 2014)

On an Owens hunt

Thursday Jun 4, 2015 #

5 PM

Running - Road 1:07:30 12.8 km (5:16 / km) +392m 4:34 / km
slept:6.5 shoes: Mizuno Wave Harrier 3

Rivelin Solarium

Wednesday Jun 3, 2015 #

7 AM

Running - Road 22:19 4.31 km (5:11 / km) +83m 4:43 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Figured after a fairly hilly one last night a shake-out was in order this morning.

7 PM

Running - Road 15:09 [2] 3.08 km (4:55 / km) +137m 4:01 / km
shoes: Xtalon 212 #5 (Late 2014)

Running - Road race 32:24 [5] 8.06 km (4:01 / km) +266m 3:27 / km
shoes: Xtalon 212 #5 (Late 2014)

Calver Peak. 4th Winner: JC ~29:50

Jonny and Bond went the front, with Steve Franklin not far behind. I sat in the pack but at the first bend had a look around, told myself I'm better than this lot and to get on with it. Ran the rest pretty solo, the top 3 pulling a fair gap out and no footsteps within range behind. I did lose a bit of oomph on the 2nd climb at the far end, but quickly put it right and started digging in again. Whilst not quick I'm pleased I did this as have recently been quite good at giving in in short races - some of the long mentality transferring.
Lots of gates the way back so knew I had someone 15-20s behind, but was very much in control.
A fair start to operation get quicker, hopefully a month or so and I'll be back snapping at Steve's heels.

DIckinson was in evidence

C • Ginger ex captain? 2

Running - Road 8:08 [1] 1.37 km (5:56 / km) +29m 5:22 / km
shoes: TrailRoc 255

With Alex from Hallam. Followed by playing 'hunt the key' for Zanthe. I won :D

C • Thanks for helping! Hope th... 1

Tuesday Jun 2, 2015 #

6 PM

Running - Road 1:04:51 [2] 12.2 km (5:19 / km) +470m 4:27 / km
slept:8.5 shoes: TrailRoc 255

Rivelin. Kept turning uphill.

Monday Jun 1, 2015 #

Note
slept:8.0 (rest day)

The weather made it a very easy decision to not go out, meaning I achieved precisely feck all today.
There's still bradda, but with 5 weeks before that I can get some training in. Time to get used to hurting over shorter distances and hit the local fell scene more, get some good times then think about lowering my 10km (and maybe 1/2 mara) times in the Autumn.
Fairly happy with Duddon - 23rd is my best champs result in a pre-September race, but a top-20 was on the cards...

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