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Training Log Archive: ba-ba

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  Running - Road26 17:09:51 135.13(7:37) 217.47(4:44) 36482344.0
  Running - Trail9 10:40:44 73.67(8:42) 118.55(5:24) 43151702.9
  Orienteering - Urban2 1:04:25 8.53(7:33) 13.72(4:42) 274229.1
  Total32 28:55:00 217.32(7:59) 349.75(4:58) 82374276.1
averages - sleep:8 rhr:40 weight:74.6kg

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Sunday Jul 31, 2016 #

10 AM

Running - Road 10:08 intensity: (58 @1) + (5:31 @2) + (3:39 @3) 2.03 km (5:00 / km) +70m 4:16 / km
ahr:141 max:155 shoes: Brookes Cascadia 10

Jog from Wood Green tube to Ally Pally. A last minute decision to head to London for the Beer Mile World Classic. Kindly put up by Harold Wyber so headed out for the LOK park event before the weekend's main event.

Orienteering - Urban 20:04 intensity: (13 @1) + (29 @2) + (20 @3) + (19:02 @4) 4.26 km (4:42 / km) +81m 4:18 / km
ahr:162 max:170 shoes: Brookes Cascadia 10

Park race. Pretty easy, bit slow uphill and poor at times spotting paths. Enjoyable though.

Orienteering - Urban 21:35 intensity: (14 @1) + (14 @2) + (2:40 @3) + (18:27 @4) 4.59 km (4:42 / km) +134m 4:06 / km
ahr:160 max:169 shoes: Brookes Cascadia 10

20min Odds and Evens score. Started with Harold, with me doing evens, him odds, to make it a bit more exciting. Lost 10points in penalties but gained 10 points from it so wiped face.

Running - Road 12:18 intensity: (2:16 @1) + (6:35 @2) + (3:27 @3) 2.36 km (5:13 / km) +75m 4:30 / km
ahr:137 max:152 shoes: Brookes Cascadia 10

2 PM

Running - Road 10:43 intensity: (1:16 @1) + (1:50 @2) + (5:42 @3) + (1:55 @4) 2.49 km (4:18 / km) +2m 4:17 / km
ahr:148 max:166 shoes: NB 590v5 SpeedRide

Running - Road race 6:31 intensity: (24 @2) + (33 @3) + (2:55 @4) + (2:39 @5) 1.61 km (4:03 / km)
ahr:166 max:177 shoes: NB 590v5 SpeedRide

Beer Mile World Classic - heat 2. 330mL cans of Heineken not the easiest to chug. Ran a bit harder today than Thursday but would like to have been 6:20 - can run harder! Clear win in this heat, and 4th best punter time of the day (5:30, 6:08 and 6:10 roughly the other times)

Running - Road warm up/down 10:10 intensity: (1:08 @1) + (4:34 @2) + (4:28 @3) 2.29 km (4:26 / km) +1m 4:26 / km
ahr:143 max:151 shoes: NB 590v5 SpeedRide

decided to do a warm down before the festivities well and truly kicked off. Harold, after 3 pints, was talked into doing a beer mile which was as slow as anyone who has seen Harold drink can imagine. Plenty of support by this point in proceedings though. I then found myself next to the lap marker and bell as one of the organisers said 'who's working this', so I ended up doing that and watching the elite races from the best seat in the house - although Corey Bellemore was so fast in running 4:34, I managed to miss the bell in the men's A race.
Missed my bus home to stay so ended up making a night of it until the party moved to Soho and, having been drinking since 2, I'd had enough. Missed the last tube by minutes...

Saturday Jul 30, 2016 #

8 AM

Running - Road 18:02 intensity: (3:05 @1) + (10:40 @2) + (4:17 @3) 3.65 km (4:56 / km) +113m 4:16 / km
ahr:142 max:155 shoes: NB 590v5 SpeedRide

Running - Road tempo 17:48 intensity: (3 @1) + (8 @2) + (4 @3) + (2:49 @4) + (14:44 @5) 4.96 km (3:35 / km) +48m 3:26 / km
ahr:173 max:181 slept:7.0 weight:74.9kg shoes: NB 590v5 SpeedRide

First lap felt pretty good, 2nd lap faded a bit, ~15s slower.

Running - Road 45:17 intensity: (3:33 @1) + (11:25 @2) + (24:40 @3) + (5:39 @4) 10.39 km (4:22 / km) +113m 4:08 / km
ahr:148 max:164 shoes: NB 590v5 SpeedRide

Looped back via Beauchief, Millhouses (where I bumped into the Johnsons) and back up to Woodseats

Friday Jul 29, 2016 #

8 AM

Running - Road 19:08 intensity: (4:08 @1) + (15:00 @2) 3.94 km (4:51 / km) +51m 4:34 / km
ahr:130 max:141 shoes: NB 580v3 Green

7 PM

Running - Road 18:18 intensity: (3:41 @1) + (10:18 @2) + (4:12 @3) + (7 @4) 3.82 km (4:48 / km) +83m 4:19 / km
ahr:136 max:156 slept:7.0 weight:74.9kg shoes: NB 580v3 Green

Justs tuck at the commutes. Feeling pretty good so no point pushing it too much with Borrowdale on the horizon and a bit of sharper racing planned this weekend.

Thursday Jul 28, 2016 #

6 PM

Running - Road 30:01 intensity: (4:02 @1) + (8:45 @2) + (15:16 @3) + (1:58 @4) 6.76 km (4:26 / km) +34m 4:20 / km
ahr:145 max:160 rhr:41 slept:8.0 weight:74.1kg shoes: NB 580v3 Green

Down to Woodbourn road, then out and back on the canal with Steve.
7 PM

Running - Road 6:36 intensity: (29 @1) + (27 @2) + (4:39 @3) + (1:01 @4) 1.6 km (4:08 / km)
ahr:150 max:161 shoes: NB 590v5 SpeedRide

some warming up

Running - Road race 6:47 intensity: (46 @2) + (1:04 @3) + (4:57 @4) 1.61 km (4:13 / km)
ahr:159 max:169 shoes: NB 590v5 SpeedRide

Sheffield Beer Mile.

Drinking out of a bottle never easy but paced it OK. 5th to start running, into 2nd after the second bottle then on my own, a way behind Andy Norman (5:37) but comfortably first local.

Running bit was very comfy (never really dipped below 3:30min/km) - save a few gassy moments on the first bend. Reckon I can try and push the pace next time - although practise at quick drinking from bottles would be required! Fancy a chunder mile at some point though, maybe a cheeky trip to the Beer Mile world champs in London on Sunday?

Good evening's entertainment though, and the alcohol soon hit. Glad of a lift home even if it did impact upon my mileage.

Wednesday Jul 27, 2016 #

6 PM

Running - Trail 1:26:00 intensity: (5:45 @1) + (29:13 @2) + (24:08 @3) + (26:54 @4) 16.93 km (5:05 / km) +524m 4:24 / km
ahr:146 max:167 slept:7.5 weight:74.4kg shoes: Brookes Cascadia 10

Lost Lad and Ladybower. Offered lifts out to make sure I went out so had Tamsin for (distant) company up to Lost Lad and Megan for the entirety. Feeling a bit heavy in the legs but put a bit of effort through them, although I thought not as much as my Hr suggests - I shall blame a headwind as well. Strava put Megan 6s ahead of me on a segment despite me leading all the way up it...

Tuesday Jul 26, 2016 #

Note

The main news is that, after a fairly strong start then a dip, my TdF fantasy team 'Edvald Boasson-Hardon' had a storming finish to Le Tour (mainly courtesy of Jarlinson Pantano) to narrowly overhaul Jones and Crickmore. Still a way off Nixon mind - backing Quintana over Froome no the best idea.
C • TdF 3
5 PM

Running - Road 20:35 intensity: (9:07 @1) + (11:28 @2) 3.94 km (5:14 / km) +81m 4:44 / km
ahr:125 max:145 slept:9.0 shoes: NB 580v3 Green

Running - Road 1:03:19 intensity: (6:46 @1) + (17:16 @2) + (13:47 @3) + (21:36 @4) + (3:54 @5) 14.36 km (4:25 / km) +273m 4:02 / km
ahr:153 max:175 shoes: NB 590v5 SpeedRide

Still a bit tired but had a power nap before heading out to do a pyramid around Grave park, trying out some new lighter shoes I found cheap in Decathlon.
1,2,3,4,5,4,3,2,1 with 1/1.5min recs. Undulating. Ground it out. Home via a bit of exploring.

Monday Jul 25, 2016 #

8 AM

Running - Road 22:10 intensity: (21:16 @1) + (54 @2) 3.92 km (5:39 / km) +51m 5:18 / km
ahr:115 max:130 slept:6.0 (rest day) shoes: NB 580v3 Green

Just this as shattered from yesterday's day out, beers and lack of sleep

Sunday Jul 24, 2016 #

11 AM

Running - Trail 2:45:16 [3] 28.7 km (5:45 / km) +1227m 4:45 / km
shoes: Xtalon 212 #7 (IHMR'15)

Holme Moss, 4th. Winner: Morgz (2:37)
Wasn't feeling good enough to go with the early pace of Morgz, Andy and Joe so sat comfortably with the second group. Cruised off the front down to Croden, lost the gap muffing up the Laddow rocks line, before opening it up larger up to Black Hill. Glad I had a good gap and no racing at the end as wasn't up for more than a cruise in. Was waiting for Joe or (more likely) Swifty to pop (MOrgz left them to it the 2nd time at Holme Moss but credit to Andy for attacking up to Laddow!) but it didn't happen. Nice day out and team prize also.

Shall need to feel fresher before Borrowdale or Gable and Dale Head will do for me. Basic strength and fitness fair though.

Saturday Jul 23, 2016 #

12 PM

Running - Trail 59:19 intensity: (7:25 @1) + (8:11 @2) + (37:25 @3) + (6:18 @4) 12.29 km (4:50 / km) +243m 4:24 / km
ahr:148 max:161 shoes: Brookes Cascadia 10

Feeling alright considering a Friday visit to Pop Tarts. Out from Redmires beyond High Neb before picking the line of least resistance to the conduit, headstone and back.

Friday Jul 22, 2016 #

8 AM

Running - Road 21:25 intensity: (13:51 @1) + (7:34 @2) 3.95 km (5:25 / km) +51m 5:06 / km
ahr:122 max:137 shoes: NB 580v3 Green

Just a couple of easy commutes today. Irritatingly shoes rubbing on top of R big toe knuckle last 2 days.
5 PM

Running - Road 20:53 intensity: (8:10 @1) + (12:25 @2) + (18 @3) 3.94 km (5:18 / km) +69m 4:52 / km
ahr:128 max:146 shoes: NB 580v3 Green

Thursday Jul 21, 2016 #

5 PM

Running - Road 19:17 intensity: (5:22 @1) + (11:10 @2) + (2:45 @3) 3.9 km (4:57 / km) +80m 4:29 / km
ahr:134 max:154 shoes: NB 580v3 Green

Running - Road tempo 1:04:09 intensity: (5:26 @1) + (13:58 @2) + (9:20 @3) + (32:25 @4) + (3:00 @5) 14.26 km (4:30 / km) +226m 4:10 / km
ahr:155 max:173 shoes: NB 580v3 Green

Some tempoey fartlek around Hutcliffe, MIllhouses and Eccy. did 10, 15, 4, 3, 2 mins with fairly long recoveries so as to not stress myself too much.
Felt OK if not super speedy - grinding out OK.

Wednesday Jul 20, 2016 #

4 PM

Running - Road 20:06 intensity: (6:18 @1) + (13:43 @2) + (5 @3) 3.88 km (5:11 / km) +81m 4:41 / km
ahr:130 max:146 shoes: NB 580v3 Green

Running - Road 52:54 intensity: (4:46 @1) + (28:06 @2) + (20:02 @3) 10.56 km (5:00 / km) +201m 4:34 / km
ahr:142 max:155 shoes: NB 580v3 Green

Picked up car from garage then went exploring S of the ring road. Some nice woods to go and have a better look at. Ended up at Jordanthorpe so a bit or verge running back to Graves.

Crap night's sleep in the heat of my room last night, but at time felt almost normal during this.

Tuesday Jul 19, 2016 #

5 PM

Running - Road 21:01 intensity: (8:07 @1) + (12:54 @2) 3.93 km (5:21 / km) +82m 4:51 / km
ahr:127 max:143 shoes: NB 580v3 Green

melted my way home from work

Running - Road 42:29 intensity: (3:44 @1) + (33:24 @2) + (5:21 @3) 8.26 km (5:09 / km) +156m 4:42 / km
ahr:136 max:153 shoes: NB 580v3 Green

Dripped up to Graves park and back down.

Monday Jul 18, 2016 #

6 PM

Running - Road 21:13 intensity: (5:12 @1) + (13:18 @2) + (2:02 @3) + (41 @4) 4.18 km (5:04 / km) +40m 4:50 / km
ahr:133 max:159 shoes: Xtalon 212 #7 (IHMR'15)

Running - Trail race 26:37 intensity: (6 @1) + (6 @2) + (47 @3) + (2:20 @4) + (23:18 @5) 6.12 km (4:21 / km) +178m 3:48 / km
ahr:173 max:180 shoes: Xtalon 212 #7 (IHMR'15)

Trunce. Decided to have a go if anything to see what happened.
What happened is that I felt OK to the top of the first hill, trotting along, just behind Dave Lund, just ahead of Ralph Skrimshire, worked fairly hard but at a level I can push on from. From there on I had something, but it just wasn't accessible, whether mentally or physically. Dave and Ralph pulled a gap on the downhill (unheard of), Spyke made mincemeat of me on the road and last climb, and another guy went past up the last hill.

So in summary? Base fitness isn still there and not too bad. Barely tried from the top of the last hill and still posted a 3:45min/km. This is at least a good sign that I can get going quickly once I feel better. The rest? Physical/mental block to racing? Supervisor reckons there might be some post-viral fatigue going around, (not that I think this is contagious, or that I've had a virus), and all my symptoms point in that direction, along with maybe being in a slight mental hole as well. Mood is swinging quite a bit from cba/mild sadness to perfectly normal/bit dafter than normal. Just got to ride it out and learn from it. Once I get running it's still enjoyable but more of a grind than it used to be.

Didn't bother with a warm-down, had a walk with Hannah and a pint of Landlord.
C • I prefer 3

Sunday Jul 17, 2016 #

Note
slept:9.0

breakdown after 3 days - just feeling shattered again.

Saturday Jul 16, 2016 #

10 AM

Running - Trail 1:36:31 intensity: (7:00 @1) + (33:02 @2) + (46:13 @3) + (10:16 @4) 18.31 km (5:16 / km) +489m 4:39 / km
ahr:147 max:163 shoes: Brookes Cascadia 10

After a beer or 6 with Shaun last night, got him to drop me off in Hatersage on his way back so I ould get a decent run in. Owler Tor, Padley, Burbage, Ox Stone, Lady C's, Limb, Eccy and Hutcliffe. fairly easy although Hr suggests not so much! Passed one other runner (3 times) and bumped into Joe F in Limb.

Friday Jul 15, 2016 #

5 PM

Running - Road 19:27 intensity: (2:20 @1) + (15:03 @2) + (2:04 @3) 3.91 km (4:58 / km) +83m 4:30 / km
ahr:134 max:149 shoes: NB 580v3 Green

HFW> Accidentally packed my HHS vest this morning so looked a bit of a plonker.

Running - Road 34:18 intensity: (4:01 @1) + (13:58 @2) + (8:37 @3) + (7:42 @4) 7.74 km (4:26 / km) +79m 4:13 / km
ahr:145 max:166 shoes: NB 580v3 Green

Easing the body in to running a bit quicker. Just 5x2(1) at a tempo pace around Millhouses. 3rd and 4th sucked a bit.

Thursday Jul 14, 2016 #

6 PM

Running - Road 18:36 intensity: (4:04 @1) + (11:49 @2) + (2:43 @3) 3.98 km (4:40 / km) +83m 4:14 / km
ahr:134 max:153 shoes: NB 580v3 Green

right, lets roll some tits up the flagpole and see who gets wood!
easy HFW moving well

Running - Road 43:54 intensity: (18:37 @1) + (24:28 @2) + (49 @3) 7.89 km (5:34 / km) +177m 5:00 / km
ahr:126 max:151 shoes: NB 580v3 Green

Went to look at the pigs at Graves Park. Took a wrong turning on my new route so checked it out properly on the way back.
With Han

Sunday Jul 10, 2016 #

11 AM

Running - Trail 56:29 [1] 9.07 km (6:14 / km) +397m 5:07 / km
slept:9.5 shoes: Xtalon 212 #7 (IHMR'15)

Blake & Gavel - a first run with Han!
Misty as hell and blowing a gale on top, glad of the company to get me out - there was no way I was doing the planned look at bits of Borrowdale. Not overly tired from yesterday, just generally a bit fucked.

Saturday Jul 9, 2016 #

Event: Sedbergh Gala (British/English Champs Short)
 
9 AM

Running - Road 29:58 intensity: (12:00 @1) + (10:00 @2) + (7:58 @3) 6.34 km (4:43 / km) +139m 4:15 / km
slept:9.0 shoes: Brookes Cascadia 10

No time to run yesterday so eased legs out this morning. Felt rubbish during, but much better after. I then had some lunch and a nap in the car and woke up feeling utterly terrible again
3 PM

Running - Road warm up/down 16:02 [2] 3.5 km (4:35 / km) +74m 4:09 / km
shoes: Xtalon 212 #7 (IHMR'15)

Running - Trail race 28:40 intensity: (18:40 @4) + (10:00 @5) 5.18 km (5:32 / km) +384m 4:02 / km
shoes: Xtalon 212 #7 (IHMR'15)

Sedbergh Gala, English/British champs. 55th/50th English. Winner: Simon Bailey 24:58.
Nothing doing, poor performances in both short races with body/mind just not cooperating, lets just hope they bookend a couple of shite months.

Probably should have packed at least one of new pair of shoes I have under the bed for this - bit mince down the hill.

Running - Trail warm up/down 11:59 [1] 1.74 km (6:53 / km) +65m 5:48 / km
shoes: Xtalon 212 #7 (IHMR'15)

Todd took me up the hill to warm down - why?!
C • You deserved it 2

Thursday Jul 7, 2016 #

7 PM

Running - Road 44:47 [2] 9.69 km (4:37 / km) +197m 4:12 / km
shoes: NB 580v3 Green

Graves and back via new ground on the Round Sheffield walk. Woke me up a bit.

Wednesday Jul 6, 2016 #

Note
(rest day)

conference in Birmingham. High glamour indeed!

Tuesday Jul 5, 2016 #

5 PM

Running - Road 23:59 [2] 4.95 km (4:51 / km) +86m 4:28 / km
rhr:39 slept:8.0 weight:74.4kg shoes: NB 580v3 Green

HFW via train station

Running - Road 47:20 intensity: (42:00 @2) + (5:20 @3) 10.21 km (4:38 / km) +168m 4:17 / km
shoes: NB 580v3 Green

Hutcliffe & Eccy woods. Feeling good tired for the first time in an age. Did develop a stitch at one point (but a good fart sorted that out)

Monday Jul 4, 2016 #

7 PM

Running - Road 16:46 intensity: (10:00 @1) + (6:46 @2) 3.54 km (4:44 / km) +65m 4:20 / km
shoes: Xtalon 212 #7 (IHMR'15)

Running - Trail race 32:29 [4] 7.15 km (4:33 / km) +295m 3:46 / km
shoes: Xtalon 212 #7 (IHMR'15)

Hathersage Gala 5th.
Didn't feel good at all but moving OK up the first climb, not too far off Rob/Steve to be feeling too bad. Lost all uphill oomph halfway up Higgar but thankfully very little climbing from then on.
Nice to run OK feeling pants. Solid 100 points in club championship a bonus. Saturday will be difficult.

Running - Road 8:58 [1] 1.55 km (5:46 / km) +10m 5:35 / km
shoes: Xtalon 212 #7 (IHMR'15)

Sunday Jul 3, 2016 #

11 AM

Running - Trail 1:17:24 intensity: (57:24 @1) + (20:00 @2) 13.06 km (5:55 / km) +513m 4:57 / km
shoes: Xtalon 212 #6 (Bradda)

Not a very long long run.
That I could barely break 5min/kms on the flat run back along the resser is indicative of how I feel in general at the moment and the last 6 months or so even - lacking belief, motivation, gumption, effort...
C • relax 2

Saturday Jul 2, 2016 #

4 PM

Running - Road 21:20 intensity: (16:20 @2) + (5:00 @3) 4.49 km (4:45 / km) +125m 4:10 / km
shoes: NB 580v3 Green

Orienteering - Urban 22:46 [3] 4.87 km (4:41 / km) +59m 4:25 / km
shoes: Xtalon 212 #6 (Bradda)

7 PM

Running - Road 19:38 intensity: (14:38 @2) + (5:00 @3) 4.36 km (4:30 / km) +76m 4:08 / km
shoes: NB 580v3 Green

Friday Jul 1, 2016 #

8 AM

Running - Road 18:34 [3] 4.03 km (4:37 / km) +51m 4:20 / km
slept:7.5 weight:75kg shoes: NB 580v3 Green

ITW bit late
5 PM

Running - Road 17:59 [3] 3.93 km (4:35 / km) +81m 4:09 / km
shoes: NB 580v3 Green

HFW bit angry (mainly at self)

Running - Road 46:57 intensity: (20:00 @2) + (26:57 @3) 10.79 km (4:21 / km) +173m 4:02 / km
shoes: NB 580v3 Green

Looped around Beauchief. Pissed it down, I was enjoying it much more than the golfers. New piglets in Graves Park though!

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