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Training Log Archive: ba-ba

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Running - Road22 13:44:28 110.12(7:29) 177.22(4:39) 6641714.0
  Running - Trail6 9:55:07 48.66(12:14) 78.31(7:36) 47391224.5
  Orienteering4 3:56:43 22.11(10:42) 35.58(6:39) 25969 /95c72%749.2
  Orienteering - Urban1 53:27 6.53(8:11) 10.5(5:05) 17223 /30c76%160.4
  Total28 28:29:45 187.41(9:07) 301.61(5:40) 583492 /125c73%3848.0
  [1-5]28 28:25:57
averages - sleep:7.3

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Wednesday Jul 31, 2013 #

Note
(rest day)

Too cool to orienteer on a rest day (and for once 'cool' isn't code for 'hungover'). Had grand plans of heading back out to the more technical bits of yesterday, but ended up lounging about at Euromeet and Lossiemouth's inferior beach

Tuesday Jul 30, 2013 #

9 AM

Running - Road warm up/down 14:21 [2] 2.83 km (5:05 / km) +33m 4:48 / km
shoes: X-talon 212 (3 - 2013)

Orienteering race (S6D Culbin) 1:21:13 [3] ***** 12.3 km (6:36 / km) +81m 6:24 / km
spiked:19/29c shoes: X-talon 212 (3 - 2013)

SL: 10.8. Winner: Gustav Bergman 58:19 (139%)
Oooh, Blisco caught up with me today. Had it been nice Culbin I might have got away with it, but retro hairy Culbin gave me a Clubin'. Not up to the job physically today unfortunatly. A few navigational indiscretions (bearing to 2, not picking up features to 4) were sorted fairly quickly, but still more time loss than I'd like. Regborn steamed through me at 12. Had a quick look at my map after leaving it and he was gone, and I didn't know where I was! Tullster was about but I was always infront and somehow we fell into the control - before James pulled away easily. A bit too hesitant from then on, especially in the open areas and at 19, but got them all with minimal time-loss. One daft loss at 24(?) - just off a massive ride! and a banana into 25.
C • #24 2

Running - Road warm up/down 5:56 [1] 1.05 km (5:39 / km) +5m 5:31 / km
shoes: X-talon 212 (3 - 2013)

Monday Jul 29, 2013 #

12 PM

Running - Road warm up/down 16:09 [2] 3.31 km (4:52 / km) +2m 4:52 / km
shoes: X-talon 212 (2)

Orienteering race (S6D Carse of Ardersier) 39:04 [4] ***** 6.67 km (5:51 / km) +11m 5:48 / km
spiked:21/25c shoes: X-talon 212 (2)

SL: 6. Winner: Murray Strain 29:42 (132%)
Much better than yesterday, both nav and weather wise.
Other than a directional wobble towards 2 and initially getting on the wrong ridge at 5, both of which were sorted quickly and with minimal time loss, I was clean up to #6. I told myself to be careful with direction out of 6 as I knew 7 was tricky, but I missed east and lost 90secs (even knew from the small enclosure my direction out of 6 was bad). Got going again through to 11, where I caught Tom Cochrane (started 1 min after me). We got together at 12 and started upping the tempo - he did a bit more nav and I did a bit more pace-setting, but there was only one point (#19) where I blindly followed not knowing where I was. We then took a few different lines but kept on popping out together at controls - it was great fun to run fast and head-to-head, and having that safety net allowed me to cut out focussing on a lot of the crap I should ignore mid-leg. Tracks also helped, of course (at one point I reached a gorse bush which had a new path straight through it!). some_text

Running - Road warm up/down 5:56 [1] 1.05 km (5:39 / km) +1m 5:37 / km
shoes: X-talon 212 (2)

Sunday Jul 28, 2013 #

Event: Scottish 6 Days
 
12 PM

Running - Road warm up/down 10:12 [1] 1.97 km (5:11 / km) +4m 5:08 / km
shoes: X-talon 212 (2)

Orienteering race (S6D Lossie) 1:17:02 [3] **** 12.19 km (6:19 / km) +21m 6:16 / km
spiked:12/19c shoes: X-talon 212 (2)

SL 9.9. Winner: Gustav Bergman 49:50 (155%)

In the first rain I've seen in about 6 weeks, my Scottish 'campaign' got off to a fairly inauspicious start, spannering at least 2 minutes on a very easy #1. I then decided to stay away from the big path everyone else was using (I pay to play in terrain!) which wasn't the best idea with my rusty technique and reluctance to look at the map. I did at least find the control-on-a-building others lost time on, but overshot #5 and was too slow on the long legs. Was OK through to 13 before wobbling in the circle to 14, losing a lot on 15 (but not quite in Harold's league, thankfully) and going walkabout on 17 and 18 in the green. At least 7min lost, and 10min down on where I want to be. Still, at least things could only get better...
some_text

Running - Road warm up/down 5:48 [1] 1.13 km (5:09 / km) +2m 5:07 / km
shoes: X-talon 212 (2)

Saturday Jul 27, 2013 #

Event: British/English Fell Champs - Blisco Dash (Short)
 
12 PM

Running - Road warm up/down 14:17 [1] 2.58 km (5:32 / km) +81m 4:47 / km
shoes: X-talon 212 (3 - 2013)

Running - Trail race (Blisco Dash) 44:25 intensity: (31:25 @4) + (13:00 @5) 6.6 km (6:44 / km) +588m 4:39 / km
shoes: X-talon 212 (3 - 2013)

51st (44th Eng). Winner - Simon Bailey 37:32 (118%)
Elbows out along the road. Stuck with Jack Wright until we hit the steep path and then I started going backwards a little bit - with a pack but not people I'm used to as Jack, Noel, AndyB etc. got a good gap on me by the top. Hit the descent at a mostly sustainable pace, reeling people in before ramping the pace up on steep bits to go through big groups. Hit the road and went through Jack just after the cattle grid at a ridiculous pace. Was struggling to hold on after going through Chris Leigh (clubmate), thought I'd gone too early and him and Jack would come back but managed to maintain a decent pace into the finish. A shame to to make the top 50, but good for me in a short race.

Running - Road warm up/down 4:46 [1] 0.7 km (6:46 / km)
shoes: X-talon 212 (3 - 2013)

Friday Jul 26, 2013 #

4 PM

Running - Road 26:43 intensity: (17:30 @1) + (9:13 @2) 5.4 km (4:57 / km) +11m 4:54 / km
slept:7.0 shoes: NB580 v2 Red (1)

Thursday Jul 25, 2013 #

5 PM

Orienteering (Birk Brow Score) 39:24 [3] *** 4.41 km (8:55 / km) +146m 7:39 / km
spiked:17/22c slept:6.0 shoes: Mudclaw 333 (4)

'60 minute' score at Brikbrow. The heath was physical, including eybrow-tickling bracken. The woods was much nicer than anticipated, if a bit steep in places. Cleared easily, and nav OK in the woods (getting a bit lucky now and then). Starting to feel more like I did 2 months back, even after an early start!
C • Winter 1

Running - Trail 21:54 [2] 3.65 km (6:00 / km) +101m 5:16 / km
shoes: Mudclaw 333 (4)

round some paths and a bit of wood.

Wednesday Jul 24, 2013 #

7 AM

Running - Road 16:56 [2] 3.51 km (4:50 / km)
shoes: NB580 v2 Red (1)

6 PM

Running - Road 51:50 intensity: (11:48 @1) + (29:49 @2) + (10:13 @5) 11.35 km (4:34 / km) +11m 4:33 / km
slept:7.5 shoes: NB580 v2 Red (1)

something to get the legs ticking over a bit.
2x830m (2:39 (90) 2:43)
8x220m sprints (all 35-36s, ~55s rec)
all recovery jog

that's my training for the 6day run-in competition done.

Tuesday Jul 23, 2013 #

5 PM

Running - Road 1:00:15 [2] 12.6 km (4:47 / km) +46m 4:42 / km
slept:7.0 shoes: NB580 v2 Red (1)

Didn't feel very comfortable, but better at the end than the start

Monday Jul 22, 2013 #

6 PM

Running - Road 53:09 intensity: (4:28 @1) + (36:15 @2) + (12:26 @4) 11.4 km (4:40 / km) +98m 4:28 / km
slept:7.5 shoes: NB580 v2 Red (1)

Newport bridge and back, including 8.5min of tempo on the way out and 5*reps of east tit on the way back (jog down recovery). Didn't feel great on the faster bits, but was still staying strong where the hill gets steeper at the end, and times got a bit quicker as I went on (48>45)

Sunday Jul 21, 2013 #

11 AM

Running - Trail long 2:15:34 [2] 23.28 km (5:49 / km) +874m 4:54 / km
slept:9.0 shoes: X-talon 212 (2)

Out from Lordstones over the peaks, Urra Moor, down to Chop Gate, up to Cock Howe and back over Carlton Bank. Bumped into Speaky finishing a reverse version of my route after a few minutes, so jogged with him for a bit - the latest 2 Lord Stones on the course the title is decided on.
Nice and steady, made sure (stiles, gates and blocks on Waintones excepted) that I ran every uphill step - albeit slowly, still feeling a bit lacking uphill, but feeling better on the flat.

Saturday Jul 20, 2013 #

8 AM

Running - Road 53:03 intensity: (34:03 @2) + (19:00 @4) 12.23 km (4:20 / km) +30m 4:17 / km
slept:7.0 shoes: NB580 v2 Red (1)

Tees Barrage Parkrun, trying to get the legs moving, sort of tempo. Wasn't expecting much on a windy course with a few twists and steps (and an extra 100m or so), but 18:58 is my slowest parkrun time ever. On my own for all of it so pace dropped off a bit.
6 PM

Running - Road 30:43 [2] 6.9 km (4:27 / km) +11m 4:25 / km
shoes: NB580 v2 Red (1)

this felt much more comfortable than I have done for the last month or so - maybe I am actually crap in the heat!

Friday Jul 19, 2013 #

Note
slept:6.0

early start then work was followed by the company cricket match, the combo of which which left me a bit wiped out/short on time. Managed to win the cricket and, despite not playing the game for 8 years (and never being much cop at it) I slogged the winning boundary and was one of the better bowlers, in that both my overs only lasted 6 balls - the main reason we won both matches was the generosity of our opposition with wides.

Thursday Jul 18, 2013 #

Note

Wasdale results are out. At 67th it's far from my worst champs result (92nd), but in a long gnarly type of race that normally suits me, and in which I was hoping for some bumper champs points it's definitely a bit of a shitter. However, onwards and upwards. There's no such word as can't.
5 PM

Running - Road 53:05 intensity: (35:05 @2) + (18:00 @3) 11.27 km (4:43 / km) +48m 4:37 / km
slept:7.5 shoes: NB580 v2 Red (1)

Feeling better after a couple of days off and gradually shaking the CBA attitude I've had towards training the last few months. Thankfully we now have aircon in the lab and office, so I'm not spending my day in a labcoat in 35deg heat like last summer, although this does mean that as I leave work the heat is a complete shock

Tuesday Jul 16, 2013 #

Note
slept:7.0 (rest day)

Taking it easy this week before starting a block running up to Edale at the end of September. Really looking forward to the 6 days

Monday Jul 15, 2013 #

6 PM

Running - Road 30:38 [1] 6.27 km (4:53 / km) +11m 4:51 / km
slept:7.0 shoes: NB580 v2 Red (1)

Wasdale Waddle around the river. Felt better for this, but even going down dropped kerbs was acutely felt in the quads!

Sunday Jul 14, 2013 #

8 AM

Running - Trail 1:00:00 [1] 8.2 km (7:19 / km) +440m 5:46 / km
slept:7.5 shoes: NB749 Trail

morning trot (OK, stagger) up to Styhead, a nice sit and swim then a jog back down feeling much better.

Saturday Jul 13, 2013 #

Event: English Fell Champs - Wasdale (Long)
 
11 AM

Running - Trail long (Wasdale) 5:14:44 intensity: (3:48 @0) + (5:10:56 @2) 32.99 km (9:32 / km) +2658m 6:48 / km
slept:8.0 shoes: X-talon 212 (3 - 2013)

67th. Winner: The Noor, 3:55:19 (134%)
I don't know what happened here. I didn't go off too quick and explode. I didn't suffer because of the heat. I wasn't tired from a heavy few weeks of training, and I'd eaten everything I normally eat before/during the race (although I did have a pint less the night before than last year...). But, from 10 minutes in I knew I had nothing in my legs, I felt like I'd had a long day on the fells the day before. I thought they might come back to me but by Greendale I was way down on where I wanted to be.
People were dropping out all over the place. Had a sit down for 3min or so going up Seatallan and was ready to head back to Greendale but got talking to Digby Harris and told myself to get to Pillar and see how I felt. Then fell in with fellow Pennine Stefan B and Darren '101' Fishwick and talking to them helped me a bit.
Got to Pillar and the descent to Black Sail Pass perked me up a bit so I carried on, just wanting to get round on a 'Leisurely' one. Gable was tough but good support at Styhead and a sit-down in Spirinkling tarn made me feel like a new man and I flew up to Esk Hause and onto Scafell. On fresh (well, fresher than they'd normally be at this point) legs I really enjoyed flying down to and off Lingmell to set what will hopefully be a Personal Worst that isn't touched for the next 25 years or so! However, had a great day on the high fells (once past Seatallan), talked to a few people I wouldn't normally get the chance to and still finished in a time many I know would be dead chuffed with.

The most chastening day on the fells I've had since Lad's Leap last March - although that was a bit more expected and over in an hour. 3 peaks and Jura results show I am in good shape this year, but I was hoping to build on them - I've got hilly miles in, but maybe a bit too long ago? I want to put this down as 'one of those days'. However, a part of me thinks that maybe I'm spending a bit too much time resting up during the summer at times and not getting a good flow in my running. This extended hayfever season and everyone in the office being ill over the last few weeks could also be possible roots.

Friday Jul 12, 2013 #

8 PM

Running - Trail 18:30 [2] 3.58 km (5:10 / km) +78m 4:40 / km
slept:7.5 shoes: NB749 Trail

After putting my tent up in mini-Glasto and chatting to Joe Blackett, went for a little shake-out. Legs felt good.

Thursday Jul 11, 2013 #

6 PM

Running - Road 34:29 [2] 7.39 km (4:40 / km) +12m 4:38 / km
slept:7.5 shoes: NB580 v2 Red (1)

Wednesday Jul 10, 2013 #

Note
slept:7.5 (rest day)

total day off. Day feels completely wasted after doing very little at work due to contamination.

Tuesday Jul 9, 2013 #

5 PM

Running - Road 55:28 [2] 12.13 km (4:34 / km) +26m 4:31 / km
slept:8.5 shoes: NB580 v2 Red (1)

Easy around the river to Newport Bridge and back. A breeze meant it wasn't too bad, but a day spent in an air conditioned office and lab meant stepping outside was a shock!

Monday Jul 8, 2013 #

6 PM

Running - Road 29:47 intensity: (21:47 @2) + (4:00 @3) + (4:00 @4) 6.9 km (4:19 / km) +11m 4:17 / km
slept:7.5 shoes: NB580 v2 Red (1)

took a whole 4 minutes for my shirt to go west today. A few short sections at slightly higher pace. Legs feel like they're coming back to me, just in time!

Sunday Jul 7, 2013 #

9 AM

Orienteering - Urban 53:27 [3] *** 10.5 km (5:05 / km) +172m 4:42 / km
spiked:23/30c slept:7.0 shoes: NB580 v2 Red (1)

I often feel sorry for the 'wrong' route choices in urban events. They're waiting to be used, only to be left bitterly disappointed and unloved. So today I took most of them - especially in the early town section - including contouring a very thistly/brambly/long grassy slope above the pavilion. As a consequence my legs are now lovely and blotchy.
Never running very quickly and quickly got into easy mode, so 6/4 min down on Duncan/Supersaint. Good start to the courses in town, a few longer legs towards the end which I'm not a fan of but are the necessary nexus of interesting areas. However, got to run up the 199 steps (nearly keeled over at the top) and a good view from around the abbey.

Most importantly I got the fastest split on the 199 steps leg. Where's my polka dots?!
1 PM

Running - Road 24:53 [2] 4.75 km (5:14 / km) +95m 4:46 / km
shoes: NB580 v2 Red (1)

Out to collect controls after manning the start. Stopped for a lemon top midway round. Town rammed by now, although one man stopped me and said it was great to see O being brought into the town - presumably a lapsed orienteer.

Saturday Jul 6, 2013 #

9 AM

Running - Road 28:58 [2] 6.37 km (4:33 / km) +18m 4:29 / km
slept:8.0 shoes: NB580 v2 Red (1)

Got a run in early. I was meant to be going to Durham drinking with colleagues, but I couldn't be bothered and valued a chilled out day on the sofa instead. First time I've feigned sickness for 'work'!
5 PM

Running - Road 34:42 intensity: (34:12 @2) + (30 @4) 7.45 km (4:39 / km) +12m 4:37 / km
shoes: NB580 v2 Red (1)

Round the river, sunning the moobs again. Shirt's lasted all of 1 minute combined over today's runs.

Friday Jul 5, 2013 #

5 PM

Running - Road 59:05 intensity: (49:05 @2) + (10:00 @3) 13.04 km (4:32 / km) +51m 4:27 / km
slept:6.5 shoes: NB580 v2 Red (1)

River and a small loop of Preston park. The blinding light reflecting off my bare torso obviously blinds flies, as I was a veritable protein farm by the time I'd finished.

Thursday Jul 4, 2013 #

Note
slept:7.5 (rest day)

Decided to take a 2nd rest day after the weekend. Best thing about being a 'runner', the rest days.

Wednesday Jul 3, 2013 #

6 PM

Running - Road 54:36 [2] 11.77 km (4:38 / km) +38m 4:34 / km
slept:6.5 shoes: NB580 v2 Red (1)

Nice and easy along the S bank, golden postbox and Barwick, Managed to keep off tarmac for most of it. Calves a bit tight from the spikes yesterday, but blitzed them with the roller last night so not too bad.

Tuesday Jul 2, 2013 #

7 PM

Running - Road warm up/down 23:02 [2] 5.05 km (4:34 / km) +5m 4:33 / km
shoes: NB580 v2 Red (1)

Running - Road race (NYSD 5k, Clairville) 16:53 [5] 5.0 km (3:23 / km)
slept:7.5

Celebrated a payrise (sorry public sector people/students) by only managing to equal my current poor 5km PB - 15:53.0.

Borrowed a pair of spikes off Greg as it was a bit slippery. Set off with the plan of trying to run 80s laps to get close to 16:40. First mile felt good, but after that the weekend and wind took its toll and I was a bit over the place for the last half of the race.

80.8, 79.3, 78.3, 79.7, 81.0, 79.7, 2:45.4 (forgot to lap), 80.8, 85.7, 82.3, 81.0, 38.6
A bit of me is quite disappointed with this, but most of me thinks, hey! if I can match my (albeit not very good) pb 3 days after a Lakes Superlong, feeling pants for the previous 2 weeks (starting to feel better this week, think grass pollen is calming down a bit), when my last 'speed' sesh resulted in failing to maintain 3:30m/km for 3x5min and track/road times aren't my main aim, then I'm not doing too bad. Then I think I'm starting to get good at making excuses, like racing-driver good.
The next 5km is 4 days after Wasdale so may see how an extra day off suits me on a fast course (although there is a 1mile/800m track meet the day before)

Good to hear that the BMHH U15 lads all broke PBs, their coach was chuffed and I found out he ran a 14:5x 5k in the day - you wouldn't really think it to look at him now!

Running - Road warm up/down 8:48 [1] 1.83 km (4:49 / km) +2m 4:47 / km
shoes: NB580 v2 Red (1)

Monday Jul 1, 2013 #

Note
slept:7.5 (rest day)

just some gratuitous foam-rolling and self manipulation. Matron!

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