Training Log Archive: ba-baIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Running - Road 21:50 [2] 4.5 km (4:51 / km) +90m 4:24 / km
rhr:39 slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 22:05 [2] 4.62 km (4:47 / km) +93m 4:21 / km
shoes: NB 580 v3 (Black) #4 Oct15
S&C 35:00 [1]
shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 18:37 [1] 3.51 km (5:18 / km) +77m 4:46 / km
shoes: NB 580 v3 (Black) #4 Oct15
Brit Rock Film Tour in the evening. Maybe I'll go on a journey to find out something about myself and film it, as no-one's ever done that before.
(cinematography of Citadel mountain film pretty awe-inspiring though)
Sunday Nov 29, 2015 #
Running - Road 9:01 [2] 1.84 km (4:54 / km) +51m 4:18 / km
shoes: Xtalon 212 #6 (Bradda)
Orienteering 1:31:29 [3] **** 13.77 km (6:39 / km) +349m 5:54 / km
spiked:15/28c slept:7.0 shoes: Xtalon 212 #6 (Bradda)
I was initially up for attacking this. Did OK early on but lost impetus early on from 4 onwards! The longer legs were a slog but thought I was making fair progress. Evidently not.
Found it very difficult to pick up white/scattered white on the map. Compass was also way off most of the time and also a lot of bananas at the end of legs. Pretty poor in the circle as well - although this high bracken in places made a few controls a bit more bingoey than normal, and runability mid-leg also varied, pushing me off-line at times. Sending us into the shittest bit of bracken near the end was, I felt, unnecessary.
Anyway, too many excuses - I was to passive in my running (though felt I could go all day) and navigation
Saturday Nov 28, 2015 #
Running - Trail 1:27:22 [1] 14.41 km (6:04 / km) +484m 5:11 / km
slept:9.5 shoes: Xtalon 212 #6 (Bradda)
Win Tit and The Breasts.
Friday Nov 27, 2015 #
Running - Road 20:13 [1] 3.78 km (5:21 / km) +81m 4:50 / km
shoes: NB 580 v3 (Black) #4 Oct15
Ministry of Silly Walks 50:31 [1] 2.54 km (19:53 / km)
slept:7.0 shoes: NB 580 v3 (Black) #4 Oct15
Note
Thursday Nov 26, 2015 #
Running - Road 22:56 [1] 4.38 km (5:14 / km) +82m 4:47 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 59:40 12.52 km (4:46 / km) +297m 4:16 / km
shoes: NB 580 v3 (Black) #4 Oct15
Then a version of Trickett's hill session (I think)
8min tempo from Malin Bridge up to The Admiral Rodney.
Then 5x Back Lane bottom to top with 2min jog down recovery.
1:18, 21, 20, 20, 28.
Only had time for 5, but turns out that was the cliff anyway.
Tried to engage core a bit more and be tall. Fading away a bit.
Wednesday Nov 25, 2015 #
Running - Road 1:01:45 [2] 12.45 km (4:57 / km) +257m 4:30 / km
rhr:43 slept:7.0 shoes: TrailRoc 255
Bit of a headcold but nothing too bad.
Legs a bit sore from the last 2 days but trundled along OK.
Nice bright moon.
Tuesday Nov 24, 2015 #
Running - Road 31:13 [1] 5.61 km (5:34 / km) +150m 4:54 / km
shoes: TrailRoc 255
Running - Road 17:03 [2] 3.54 km (4:49 / km) +71m 4:23 / km
shoes: NB 580 v3 (Black) #4 Oct15
Running - Trail intervals 37:04 8.28 km (4:29 / km) +16m 4:26 / km
slept:8.0 shoes: Saucony Kilkenny XC5
5x1(30)
5min tempo.
muddy.
Not particularly quick but a start
Running - Road 31:51 [2] 5.73 km (5:33 / km) +127m 5:00 / km
shoes: NB 580 v3 (Black) #4 Oct15
Ministry of Silly Walks 3:43 [3] 0.54 km (6:53 / km)
shoes: Saucony Kilkenny XC5
Monday Nov 23, 2015 #
Running - Road 24:03 [2] 5.09 km (4:43 / km) +119m 4:14 / km
rhr:40 slept:8.5 shoes: NB 580 v3 (Black) #4 Oct15
S&C 40:00 [1]
shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 24:20 [2] 4.74 km (5:08 / km) +88m 4:42 / km
shoes: NB 580 v3 (Black) #4 Oct15
Sunday Nov 22, 2015 #
Note
Running - Trail 1:20:02 16.18 km (4:57 / km) +445m 4:21 / km
slept:8.5 weight:73.9kg shoes: Xtalon 212 #6 (Bradda)
Will up training to normal summer-maintainance mileage of 80-90km/week for the next couple of weeks. Still feeling a bit jaded - 4 weeks since OMM but easy to forget how deep I had to dig mentally and physically during it.
I now know where next year's OMM is - one of the people I was with over the weekend volunteers each year at overnight camp and he just told me.
Saturday Nov 21, 2015 #
Running - Road 53:16 10.43 km (5:07 / km) +298m 4:28 / km
slept:8.5 weight:74kg shoes: TrailRoc 255
Friday Nov 20, 2015 #
Running - Road 37:50 9.08 km (4:10 / km) +108m 3:56 / km
slept:8.0 shoes: NB 580 v3 (Black) #4 Oct15
Felt starving once home so had some food - eating normal amounts during day but been feeling actually hungry (not just greedy) more often.
8 and 10min tempo efforts, out to the Nag's Head in a headwind, back with a tail and a downhill towards Malin Bridge.
Feeling OK and ready to get going after feeling pants all week - Restorative Frank Turner gig last night!
Thursday Nov 19, 2015 #
Running - Road 39:50 [1] 6.66 km (5:59 / km) +100m 5:34 / km
slept:9.0 shoes: TrailRoc 255
Tuesday Nov 17, 2015 #
Running - Road 19:34 [3] 4.14 km (4:43 / km) +109m 4:10 / km
slept:8.5 shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 32:42 [4] 7.19 km (4:33 / km) +249m 3:52 / km
shoes: NB 580 v3 (Black) #4 Oct15
Bit windy and slippery. 3min down on Olly, 2.5 on Potter, 1.5 on Ben Jones. 1min down on last year. However managed to complete the course and avoid car doors.
nearly time to get going again.
Running - Road 14:20 [2] 2.88 km (4:59 / km) +60m 4:30 / km
shoes: NB 580 v3 (Black) #4 Oct15
Monday Nov 16, 2015 #
Running - Road 23:38 [3] 4.84 km (4:53 / km) +127m 4:19 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
S&C 35:00 [1]
shoes: NB 580 v3 (Black) #4 Oct15
Running - Road 18:09 [1] 3.55 km (5:07 / km) +83m 4:35 / km
shoes: NB 580 v3 (Black) #4 Oct15
Sunday Nov 15, 2015 #
Running - Trail 14:35 [1] 2.69 km (5:25 / km) +44m 5:00 / km
shoes: Saucony Kilkenny XC5
Running - Trail race 43:35 [4] 10.41 km (4:11 / km) +258m 3:44 / km
slept:7.0 shoes: Saucony Kilkenny XC5
Main success was not vomiting/shitting myself on the way there/during the race. I started around Paddy thinking he was sticking with me, but I was actually sticking with him, and then I was slipping ever backwards through the field. I was well beaten by a guy who posed for photos and took diversions from the shortest line to high 5 his kids, and also by a guy wearing road shoes. Needless to say my Hallamshire career can only improve!
Course a bit dull but deceptively tough - long draggy hills longer than I've been used to in XC.
Running - Trail 9:03 [1] 1.59 km (5:41 / km) +2m 5:39 / km
shoes: Saucony Kilkenny XC5
Saturday Nov 14, 2015 #
Running - Trail 1:03:21 [2] 10.91 km (5:49 / km) +275m 5:10 / km
slept:7.5 shoes: TrailRoc 255
Shite weather but glad I went out. Opted for a lower level run faffing about around Longshaw. AT least I had some keen company. A bit of waiting but split at top of Padley Gorge for an uninterrupted loop with the guys.
Small toenail fell off. Felt a bit sore running but OK now. Might risk spikes tomorrow.
Friday Nov 13, 2015 #
Note
slept:8.5 (rest day)
Been thinking about early 2016 - I'm not doing as much XC this winter as last, so I'd quite like to throw some 10kms, maybe a half marra, in to the mix in an effort to focus working on gaining a bit more speed in an effort to head towards 'the next level'. And also revise my embarrassing PBs.
Started looking at the calendar for next year. It would appear that Edale Skyline is a week before the first champs race at Black Combe, so I am in a bit of a bind:
1) A good attempt at defending my pot at Edale & do best I can at Black Combe (aka trot round and hit the downhill split hard...)
2) Black Combe only
3) Trafford 10km (same day as Edale) then Black Combe would act as a good early-spring peak to aim at, and would see me running pretty well at National/BUCS O just beforehand. Should be able to recover from a 10km in 5 days.
Currently ending towards option 3
Thursday Nov 12, 2015 #
Running - Road 49:42 10.45 km (4:45 / km) +172m 4:24 / km
rhr:40 slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Need to get my eating under control again, time to cut out sandwiches.
Wednesday Nov 11, 2015 #
Running - Road 30:29 6.1 km (5:00 / km) +170m 4:23 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Achilles and hamstring quiet. Quads a bit shot though - had to lower myself onto the toilet after!
Tuesday Nov 10, 2015 #
Running - Road 48:41 10.69 km (4:33 / km) +153m 4:15 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Steady 3,5,3,5,3 (2).
R achilles eased off
Back of L knee a bit sore - will still be some subconscious overcompensation to keep an eye on.
Monday Nov 9, 2015 #
Running - Road 21:28 [2] 4.62 km (4:39 / km) +74m 4:18 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15
Big Toe-nail made an early bid for freedom, a bit too early as the regrowth is currently very minimal.
S&C 5:00 [1]
Sunday Nov 8, 2015 #
Note
"I'd rest until Christmas if I were you"
thanks Mum.
thanks.
S&C 5:00 [1]
Saturday Nov 7, 2015 #
Note
Thankfully the skin the manky smaller toe is almost all back, so I could be able to go bandage free in the next couple of days. Whilst the big toe was starting to feel pretty good, I drained a bit of trapped blood last night and that has resulted in fun toe-nail times, so may have to wait a bit longer there.
The main positive is that I reckon this 2-3 week break will pay dividends next year. Since starting to take running fairly seriously 4 years ago I've not really had a proper long rest so should return feeling refreshed - although the first batch of sessions will suck! Also managing to get some work done!
I'm hoping to get a few jogs in next week before jogging around the XC on Sunday (must get a vest). Brum XC league starts today and I'm a bit disappointed I'm not in Leamington with the Stoke boys. Looking forward to getting to know the Hallamshire lot more over winter.
Sunday Nov 1, 2015 #
Orienteering 1:12:53 10.17 km (7:10 / km) +100m 6:50 / km
shoes: TrailRoc 255
Visited all the challenges. The days when I used to climb and easily haul my bodyweight against gravity are well gone. Onion firing was erratic.
Main thing I noticed was how poor my decision making, especially around the control circle, was at low speed. Tackling brambles/bracken at slow speed is also more difficult.