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Training Log Archive: ba-ba

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Running - Road25 14:13:38 111.18(7:41) 178.92(4:46) 34261781.3
  Running - Trail7 4:15:02 31.52(8:06) 50.72(5:02) 1277721.2
  Orienteering1 1:26:38 6.76(12:49) 10.88(7:58) 314224.8
  S&C2 1:15:0040.0
  Other Sport1 50:00
  Total32 22:00:18 149.45 240.52 50172767.3
  [1-5]31 20:35:18
averages - sleep:7.8 rhr:39 weight:72.6kg

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Wednesday Nov 30, 2016 #

8 AM

Running - Road 26:34 intensity: (16:13 @1) + (10:21 @2) 5.35 km (4:58 / km) +83m 4:36 / km
ahr:122 max:142 slept:8.5 shoes: NB 450v3 BRIGHTBLUE

4 PM

Running - Road 13:11 intensity: (48 @1) + (12:23 @2) 2.3 km (5:44 / km) +117m 4:34 / km
ahr:133 max:143 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 1:00:01 intensity: (8:48 @1) + (27:02 @2) + (16:51 @3) + (7:20 @4) 13.27 km (4:31 / km) +246m 4:08 / km
ahr:141 max:167 shoes: NB 450v3 BRIGHTBLUE

C.anal, New Mills, Laneside, Buggy. Laneside a good pull up. Pace eased from the top due to off-road nature and risk of ice on downhills.

Tuesday Nov 29, 2016 #

8 AM

Running - Road 19:46 intensity: (8:38 @1) + (11:08 @2) 3.96 km (4:59 / km) +51m 4:41 / km
ahr:126 max:138 slept:8.0 weight:73.3kg shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 16:33 intensity: (2:26 @1) + (14:07 @2) 3.43 km (4:49 / km) +55m 4:28 / km
ahr:132 max:143 shoes: NB 450v3 BRIGHTBLUE

Running - Trail 32:58 intensity: (2:14 @1) + (4:43 @2) + (3:24 @3) + (22:37 @4) 8.14 km (4:03 / km) +60m 3:54 / km
ahr:157 max:170 shoes: Saucony Kilkenny XC5

6x4(1). All in the 3:40s apart from the first (3:31) and last (3:51) which was as expected and about as consistent as I get. Pretty frozen underfoot, good start to the winter.

Running - Road 17:14 intensity: (3:48 @1) + (12:30 @2) + (56 @3) 3.38 km (5:06 / km) +92m 4:29 / km
ahr:132 max:146 shoes: NB 450v3 BRIGHTBLUE

Monday Nov 28, 2016 #

4 PM

Running - Road 10:41 intensity: (2:28 @1) + (7:46 @2) + (27 @3) 2.03 km (5:17 / km) +60m 4:36 / km
ahr:131 max:149 slept:7.5 weight:73.4kg shoes: NB 450v3 BRIGHTBLUE

Body not feeling too bad considering yesterday's warm down consisted of a chip butty
5 PM

S&C 40:00 [1]
shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 41:43 intensity: (6:18 @1) + (26:26 @2) + (6:14 @3) + (2:45 @4) 8.25 km (5:04 / km) +189m 4:32 / km
ahr:139 max:160 shoes: NB 450v3 BRIGHTBLUE

Sunday Nov 27, 2016 #

10 AM

Running - Road 12:44 [2] 2.75 km (4:38 / km) +74m 4:05 / km
shoes: Brookes Cascadia 10

"a couple of pints before tea" resulted in 5 pints (and a pair of Bedwells), then back into town for 4 more after tea, then a chicken burger and chips.

felt not too bad. Jogged to The Grouse and had a token warm-up up moor field road which hurt.

Running - Trail race 36:52 [5] 8.37 km (4:24 / km) +383m 3:35 / km
shoes: VJ Irock2

Famous Grouse, 2nd, 27s behind Jack Ross.

Got going OK on the first climb and then Jack started walking for a bit when you should run all of this. Reeled him in and decided to go straight through him, bollocks to any tactical racing, just put it all out there. He reeled me back in on the XC fields, sort of expected, I stayed with but when we hit the climb of Foxholes clough I was done and he was moving OK.

Fairly pleasing after last night and 4 weeks off.

New shoes were good!

Saturday Nov 26, 2016 #

1 PM

Running - Trail 1:30:24 intensity: (35 @1) + (29:01 @2) + (30:24 @3) + (30:24 @4) 16.73 km (5:24 / km) +407m 4:49 / km
ahr:151 max:164 shoes: Mudclaw 300 B/R

Up to Cut Gate before a splash and a hack on the Watershed before heading back to Langsett.

Friday Nov 25, 2016 #

7 AM

Running - Road 20:09 intensity: (5:30 @1) + (14:22 @2) + (17 @3) 4.04 km (4:59 / km) +78m 4:33 / km
ahr:130 max:149 slept:7.5 shoes: NB 450v3 BRIGHTBLUE

ITW

Running - Road 4:08 intensity: (43 @1) + (3:25 @2) 0.94 km (4:24 / km) +1m 4:23 / km
ahr:130 max:144 shoes: NB 450v3 BRIGHTBLUE

then ITW again
7 PM

Running - Road 21:27 intensity: (8:03 @1) + (13:03 @2) + (21 @3) 4.38 km (4:54 / km) +97m 4:25 / km
ahr:128 max:146 shoes: NB 450v3 BRIGHTBLUE

HFW via the corner shop to pick up a couple of bottles of Belgian Blue. £2 a bottle. Even the overpriced Thornbridge isn't so bad here!
Working late, but had an hour long incubation during which I watched the Nicky Spinks double Bob film, which was nice. Playing 'spot the person' for most of it.

Thursday Nov 24, 2016 #

8 AM

Running - Road 19:43 intensity: (8:06 @1) + (11:37 @2) 3.9 km (5:03 / km) +51m 4:45 / km
ahr:126 max:136 slept:8.5 weight:72.8kg shoes: NB 450v3 BRIGHTBLUE

A month of eating pretty badly, drinking and not much running and I've put on an entire 0.5kg.
5 PM

Running - Road 34:37 intensity: (10:15 @1) + (19:42 @2) + (4:40 @3) 6.93 km (5:00 / km) +139m 4:33 / km
ahr:133 max:153 shoes: NB 450v3 BRIGHTBLUE

HFW via Psalter lane and Nether Edge

Wednesday Nov 23, 2016 #

6 PM

Running - Road 44:53 intensity: (5:39 @1) + (25:18 @2) + (12:09 @3) + (1:47 @4) 9.64 km (4:39 / km) +182m 4:15 / km
ahr:140 max:163 shoes: NB 450v3 BRIGHTBLUE

Fernilee and Taxal with Mark. Groin was very quiet. Need to get on strength to make sure but should be ready to get back on it from the weekend.

Tuesday Nov 22, 2016 #

Note

Groin giving a bit of gip courtesy of SPOOK football...

Sunday Nov 20, 2016 #

Other Sport 50:00 [0]

SPOOK football. Dangerous games

Saturday Nov 19, 2016 #

9 AM

Running - Trail 15:06 [1] 2.94 km (5:08 / km) +84m 4:30 / km
shoes: VJ Bold

12 PM

Running - Trail 19:17 [2] 3.62 km (5:19 / km) +96m 4:42 / km
shoes: VJ Bold

Thursday Nov 17, 2016 #

5 PM

Running - Road 26:31 intensity: (7:57 @1) + (16:53 @2) + (1:41 @3) 5.52 km (4:48 / km) +121m 4:20 / km
ahr:132 max:153 shoes: NB 450v3 BRIGHTBLUE

Wednesday Nov 16, 2016 #

Note

On course in York and Leeds. Running kit was packed but hasn't left my bag. Plenty of biscuits, beer, meat; not enough sleep, fruit or veg.

Monday Nov 14, 2016 #

5 PM

Running - Road 7:42 intensity: (59 @1) + (6:43 @2) 1.47 km (5:15 / km) +41m 4:36 / km
ahr:129 max:139 rhr:37 slept:8.5 weight:72.7kg shoes: NB 580v3 Green

Running - Road 30:13 intensity: (12:42 @1) + (17:31 @2) 5.76 km (5:15 / km) +124m 4:44 / km
ahr:127 max:145 shoes: NB 580v3 Green

S&C 35:00 [0]
shoes: NB 580v3 Green

gentle 'circuits'

Sunday Nov 13, 2016 #

11 AM

Running - Trail 54:51 intensity: (25:44 @1) + (25:11 @2) + (3:56 @3) 9.79 km (5:36 / km) +219m 5:02 / km
ahr:127 max:152 slept:7.0 shoes: VJ Irock2

Very easy trundle around the Redmires/High Neb/Headstone loop with some ShUOC. Cracking day.

Woke up with a hangover off 5 pints. Next weekend is going to hurt.

Saturday Nov 12, 2016 #

8 AM

Running - Road 15:04 intensity: (1:40 @1) + (5:57 @2) + (7:27 @3) 3.12 km (4:50 / km) +120m 4:03 / km
ahr:144 max:155 slept:7.5 weight:72.3kg shoes: NB 590v5 SpeedRide

Running - Road 18:05 intensity: (4 @1) + (8 @2) + (1:45 @3) + (7:49 @4) + (8:19 @5) 5.0 km (3:37 / km) +47m 3:27 / km
ahr:169 max:176 shoes: NB 590v5 SpeedRide

Slippery and a bit windy, but mainly just dull-legged and a bit slow.
Not quite as even paced as I initially thought either, but good to get the Hr working again - will take a while for it to get used to going >170 for prolonged periods of time. I should be able to get towards 190 tbh but we'll see over the next few months what the steam engine can handle.
C • Thud, pause, thud, pause, t... 2

Running - Road 41:58 intensity: (3:38 @1) + (15:30 @2) + (8:33 @3) + (13:15 @4) + (1:02 @5) 9.41 km (4:28 / km) +123m 4:11 / km
ahr:151 max:173 shoes: NB 590v5 SpeedRide

jog to the bottom of the park, 5x2(1) (as prescribed by keith) on the lower triangle (whay!), easy through Woodseats to Meersbrook where I did 4x 'power hills' - up 2 benches, down 1 - on the steep bit.

Hopefully didn't push it too far today...

Friday Nov 11, 2016 #

7 PM

Running - Road 46:17 intensity: (2:48 @1) + (18:38 @2) + (22:44 @3) + (2:07 @4) 10.34 km (4:28 / km) +176m 4:07 / km
ahr:145 max:159 slept:8.0 shoes: Brookes Cascadia 10

Eccy Woods.

Wednesday Nov 9, 2016 #

6 PM

Running - Road 58:09 intensity: (23:49 @1) + (20:47 @2) + (12:08 @3) + (1:25 @4) 12.01 km (4:51 / km) +390m 4:10 / km
ahr:133 max:159 slept:7.5 weight:72.6kg shoes: NB 450v3 BRIGHTBLUE

Out and about with Mark. Bit of effort up the first hill, cruised the rest.

Tuesday Nov 8, 2016 #

7 PM

Running - Road 47:20 intensity: (6:05 @1) + (35:17 @2) + (5:58 @3) 10.0 km (4:44 / km) +182m 4:20 / km
ahr:136 max:154 slept:8.5 weight:72.6kg shoes: Brookes Cascadia 10

Water tower and Graves. Had to wrestle myself out the door but was enjoying it very quickly.

Monday Nov 7, 2016 #

8 AM

Running - Road 20:22 intensity: (16:38 @1) + (3:44 @2) 3.91 km (5:12 / km) +52m 4:53 / km
ahr:119 max:132 slept:7.0 weight:72.6kg shoes: NB 450v3 BRIGHTBLUE

Jogged ITW in an attempt to wake myself up.
Got the bus home because 'offseason'

Sunday Nov 6, 2016 #

Event: YHOA Superleague, Burbage
 
10 AM

Running - Trail 5:34 intensity: (1:08 @1) + (2:56 @2) + (1:30 @3) 1.13 km (4:56 / km) +28m 4:23 / km
ahr:138 max:149 shoes: VJ Bold

Orienteering 1:26:38 intensity: (8:47 @1) + (31:18 @2) + (32:46 @3) + (13:47 @4) 10.88 km (7:58 / km) +314m 6:57 / km
ahr:145 max:163 shoes: VJ Bold

Bit of a slog but generally enjoyed it, felt pretty economical across the heather. Not much paying attention to map going on due to temp and hacking (started snowing so I stopped and put some gloves on) but this only caught me out a couple of times. Good toughing-out practise, but I think I've done enough of that for a while.

Saturday Nov 5, 2016 #

Event: National XC Relays
 
2 PM

Running - Road 29:42 intensity: (24:42 @2) + (5:00 @3) 6.3 km (4:43 / km) +15m 4:39 / km
shoes: Brookes Cascadia 10

Running - Road race 17:25 [5] 4.84 km (3:36 / km) +50m 3:25 / km
shoes: Saucony Kilkenny XC5

30s faster than I have done here before (also set a week post-OMM). Felt pretty good, but was 30s faster over the first lap - where I had plenty of people to overtake - than the 2nd (still some to go past here). 17:30 5km is about what I was running Graves Parkrun in earlier in the summer which is probably a similar comparison.
Felt pretty good and set to work well but obviously lacking a bit of speed and freshness in the 2nd lap. Excited for XC season with Hallamshire though, but it'll take a lot of work to trouble the teams - but if a lot of guys put it in the team can only reap the benefits

Running - Road 8:25 [1] 1.38 km (6:05 / km) +2m 6:03 / km
shoes: Brookes Cascadia 10

Friday Nov 4, 2016 #

8 AM

Running - Road 26:13 intensity: (7:38 @1) + (17:39 @2) + (56 @3) 5.34 km (4:54 / km) +88m 4:32 / km
ahr:130 max:148 slept:7.5 weight:71.6kg shoes: NB 450v3 BRIGHTBLUE

ITW with a bit of an explore into Heeley
6 PM

Running - Road 32:34 intensity: (8:20 @1) + (19:56 @2) + (4:18 @3) 6.72 km (4:51 / km) +144m 4:23 / km
ahr:129 max:150 shoes: NB 450v3 BRIGHTBLUE

HFW via badlands and Hunter House road.

OK, I forgot to put my Hrm on for this, it spent the entire run in the top pocket of my bag. Yet I upload and I have him zones that are probably about right. Spooky...

Thursday Nov 3, 2016 #

8 AM

Running - Road 19:09 intensity: (5:33 @1) + (12:39 @2) + (57 @3) 3.92 km (4:53 / km) +50m 4:36 / km
ahr:130 max:147 rhr:41 slept:8.0 weight:71.9kg shoes: NB 450v3 BRIGHTBLUE

5 PM

Running - Road 18:58 intensity: (1:55 @1) + (15:25 @2) + (1:38 @3) 3.93 km (4:50 / km) +79m 4:23 / km
ahr:136 max:153 shoes: NB 450v3 BRIGHTBLUE

Running - Road 26:07 intensity: (5:46 @1) + (13:22 @2) + (6:29 @3) + (30 @4) 5.4 km (4:50 / km) +107m 4:24 / km
ahr:138 max:157 shoes: NB 450v3 BRIGHTBLUE

Few strides in Graves.
Feeling pretty good and light, so need to watch out!
L knee a bit clunky so need to get on some more strengthening. Looking forward to pulling the HHS vest on on Saturday, 5km will hurt more than last weekend though!

Wednesday Nov 2, 2016 #

Note
slept:7.0 weight:72.5kg (rest day)

one day more...
Tired but keep waking up early.
Parent have bought a camper van and just come back from Kilimanjaro. Retireds...

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