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Training Log Archive: ba-ba

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m	load
	Running - Road	29	25:20:11	200.15	(7:36)	322.11	(4:43)	2867	3072.3
	Running - Trail	5	6:54:14	48.91	(8:28)	78.71	(5:16)	1986	1006.6
	S&C	13	2:47:00
	Hike	1	2:40:51	10.24	(15:42)	16.48	(9:46)	1195	236.7
	Total	39	37:42:16	259.29		417.29		6047	4315.6
	[1-5]	33	34:55:16
averages - sleep:7.9 rhr:40

2:40

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Thursday Jan 31, 2019 #

5 PM

Running - Road 1:29:36 13.28 mi (6:45 / mi) +25m 6:42 / mi
slept:8.5 shoes: Asics Gel Cumulus 19 #2

2x 4,1,2,3 (4) at the Riverside. Kept the 4s at 5:50s, then harder on the 1s and 2s, which were quite hard work. With the long recoveries I took the first 30-45s easy then tried to keep the rest a bit quicker - 7s or thereabouts.

9 PM

S&C 10:00 [0]

Wednesday Jan 30, 2019 #

S&C 15:00 [0]
(rest day)

Shifted rest day from Friday as feeling a bit tired.

Tuesday Jan 29, 2019 #

6 AM

Running - Road 27:00 3.17 mi (8:32 / mi) +18m 8:23 / mi
ahr:134 max:179 rhr:36 slept:8.0 shoes: Asics Gel Cumulus 19 #2

5 PM

Running - Road tempo 52:46 7.73 mi (6:50 / mi) +1m 6:49 / mi
shoes: Asics Gel Cumulus 19 #2

10(5), 5(3), 3(2),2.5 tempo (5:50) around the old Crisp factory route from work. came out just under 5:50s.

I'm using my forerunner for intervals as not quite fathomed the all-singing-all-dancing Suunto for anything but basic repetitions.

Had a physio appointment. Not achilles issue but instead post tib. Got a few exercises and need to load my leg work more to build its strength. However fine to continue running as it doesn't hurt when I do so, therefore little danger of plantar issues (famous last words).

Monday Jan 28, 2019 #

6 PM

Running - Road 52:10 6.45 mi (8:05 / mi) +185m 7:25 / mi
ahr:137 max:173 slept:8.0 shoes: Asics Gel Cumulus 19 #2

Easy woods with strides. I feel like I'm moving OK, but it's not coming out very fast. Plenty of time for that to change though, no need to worry.

7 PM

S&C 15:00 [0]

Sunday Jan 27, 2019 #

10 AM

Running - Trail 2:08:13 16.36 mi (7:50 / mi) +561m 7:05 / mi
ahr:145 max:183 slept:7.5 shoes: La Sportiva Akasha 1

Over to Captain Cook's and back on tracks and a few smaller paths. Bit breezy but wiggled around a bit to stay out as much as possible. Nice day and enjoyed being out - plenty of walkers, runners, dogs and CXers out too. Moving OK at the end. Took a gel at 1h.

Saturday Jan 26, 2019 #

8 AM

Running - Road 21:14 [1] 2.52 mi (8:25 / mi) +26m 8:10 / mi
ahr:126 max:135 rhr:39 slept:8.0 shoes: Asics Gel Cumulus 19 #2

Pre pontefract prandial

2 PM

Running - Road 22:01 3.05 mi (7:13 / mi) +20m 7:04 / mi
shoes: Mudclaw Classic Langdale'18

Running - Trail race 43:50 [5] 7.58 mi (5:47 / mi) +63m 5:38 / mi
shoes: Xtalon 212 #10 (Roseberry)

Northern XC - 119th (115% of winner).

I maybe set off a bit quick (5:17 first mile, mainly downhill) but was having fun and decided it was good to get out hard irrespective of whatever happened next. I made the first gap I needed to get across, but all after that would have required going too into the red. I was around a few guys for the whole race, though we were picked off by quite a few people - who opened up gaps quite quickly. I did however manage to finish strongly and despite going about 3 time in the last mile came out top in a 5-way sprint finish - didn't know where the finish was so just went from 400m out.

Enjoyed myself and felt alright. Strong field and fast, firm course meant result a bit down. Looking forward to The National with 4 weeks' more training in me. Hopefully some crap weather between now and then to make it proper XC conditions.

1 Emile Cairess Leeds City Athletic Club 00:38:05
2 Carl Avery Morpeth Harriers & Ac 00:38:14
3 Dejene Gezimu Liverpool Harriers & Ac 00:38:25
6 Joe Wilkinson Lincoln Wellington 00:39:01
14 Jack Wood Ilkley Harriers Ac 00:39:47
20 Chris Holdsworth Ribble Valley Harriers 00:40:05
23 Greg Jayasuriya Midds & Cleve 00:40:12
25 Daniel Haworth Keswick AC 00:40:17
31 Jonathan Dry Kendal AAC 00:40:33
33 Alex Pilcher Derby Athletic Club 00:40:37
34 John Battrick Keswick AC 00:40:42
43 Carl Bell Keswick AC 00:41:05 (lead for first 2/3rds lap)
46 James McCrae Hallamshire Harriers 00:41:11
51 Rob Scott Richmond & Zetland 00:41:25
55 Peter Bray Chorlton Runners 00:41:28
59 John Birch Hallamshire Harriers 00:41:38
60 Dean Newton New Marske Harriers 00:41:42
75 Sam Stead Keswick AC 00:42:11 (with at start)
78 Steve Franklin Totley Ac 00:42:14
87 Stuart Doyle Vale Royal Ac 00:42:30 (with at start)
89 Matthew Craig Hallamshire Harriers 00:42:33
90 Marc Hartley Blackburn Harriers & Ac 00:42:35 (passed end lap 1)
100 Connor Milnes Hallamshire Harriers 00:42:55
102 Mark Lamb Keswick AC 00:42:57
104 Calum Tinnion Keswick AC 00:43:00 (passed start lap 2)
112 Steve Hebb Keswick AC 00:43:25 (passed start lap 2)
119 Nicholas Barber Hallamshire Harriers 00:43:50
129 Adam Osborne Leeds City Athletic Club 00:43:59 (past at 1/2 lap, was on me all race)
135 Sam Allin Totley Ac 00:44:08
159 Tim Street Holmfirth Harriers Ac 00:44:54
163 Leon Foster Leeds City Athletic Club 00:45:00
173 Thomas Edwards Leeds City Athletic Club 00:45:16
194 Peter Hodges Hallamshire Harriers 00:45:41

https://results.sporthive.com/events/6494904039783...

Running - Road 13:17 [1] 1.58 mi (8:24 / mi) +32m 7:54 / mi
shoes: Asics Gel Cumulus 19 #1

Friday Jan 25, 2019 #

S&C 10:00 [0]
(rest day)

Thursday Jan 24, 2019 #

5 PM

Running - Road 1:28:32 12.34 mi (7:10 / mi) +51m 7:05 / mi
ahr:143 max:174 rhr:39 slept:8.0 shoes: Asics Gel Cumulus 19 #2

Left my office with England 2 down. Changed and walked to the car and we were 4 down. Drove to Asda and by the time I got out of the car we were 6 down. Did my run and Windies were back in batting (tbf I was away for about 1h40 so the last bit was expected.)

3x1 mile (45s) at tempo (5:50). Did 50, 46, 47. Bit slippery on the corners in the first 400m of the mile loop but gentler corners for the rest. Did feel a bit harder than last week's faster 5 though.

Wednesday Jan 23, 2019 #

6 PM

Running - Road 44:00 5.59 mi (7:52 / mi) +146m 7:17 / mi
ahr:140 max:174 rhr:37 slept:7.75 shoes: Asics Gel Cumulus 19 #2

Easy into the woods with 6x strides. Cold.
Achilles a bit sore on waking and grumbles on occasion during the day. However is fine when running.

C • careful 2

S&C 12:00 [0]

Tuesday Jan 22, 2019 #

6 AM

Running - Road 27:16 3.14 mi (8:41 / mi) +18m 8:32 / mi
ahr:129 max:165 rhr:39 slept:7.5 shoes: Asics Gel Cumulus 19 #2

the HRM is taking a bit of time to get going at the start of a run.

5 PM

Running - Road tempo 1:03:00 8.73 mi (7:13 / mi) +62m 7:04 / mi
ahr:143 max:211 shoes: Asics Gel Cumulus 19 #2

20 min Threshold out from Pinchinthorpe
6:10 target, came out 6:05s with a hr average of 160.

Legs felt a bit weary after the climb of the weekend.
Need to get back on being more careful with eating as a 'brief' pause was required mid-effort.

S&C 15:00 [0]

Monday Jan 21, 2019 #

6 PM

Running - Road 50:40 6.5 mi (7:48 / mi) +200m 7:07 / mi
ahr:141 max:169 rhr:40 slept:7.75 shoes: Asics Gel Cumulus 19 #2

Easy in to the woods, 6x10s strides

S&C 10:00 [0]

Sunday Jan 20, 2019 #

10 AM

Hike 2:40:51 10.24 mi (15:42 / mi) +1195m 11:32 / mi
ahr:118 max:150 shoes: Xtalon 212 #9 (GtWhernside'17)

A bit of Wasdale line faffing and snow playing from Greendale with Han for her Birthday.

Saturday Jan 19, 2019 #

11 AM

Running - Trail 1:45:30 9.23 mi (11:26 / mi) +660m 9:21 / mi
ahr:123 max:159 slept:8.5 shoes: Roclite 280 #2 Orange

Up Mitredale and back over Whin Rigg and Illgill head with Hannah and Elk.

I've bought myself a wanky new watch.

Friday Jan 18, 2019 #

6 AM

Running - Road 34:38 [2] 4.74 mi (7:18 / mi) +50m 7:05 / mi
slept:7.5 shoes: Asics Gel Cumulus 19 #2

Feeling quite easy but moving along OK. Hope this is real and not about to get ill!

Thursday Jan 17, 2019 #

6 AM

Running - Road 24:14 [1] 3.14 mi (7:43 / mi) +17m 7:35 / mi
slept:7.5 shoes: Asics Gel Cumulus 19 #2

Morning loosener. New shoes.

6 PM

Running - Road tempo 1:24:33 12.57 mi (6:44 / mi)
shoes: Asics Gel Cumulus 19 #2

5x1 mile (60s) at T. Aiming at 5:50. Ended up with 5:35, 36, 30, 37, 32 if a bit quick. The middle one I thought I was slowing but evidently wasn't. Felt good.

Passed the kids making out under the bridge 5 times

Wednesday Jan 16, 2019 #

S&C 10:00 [0]
(rest day)

felt the need

Tuesday Jan 15, 2019 #

6 AM

Running - Road 31:26 [2] 4.15 mi (7:34 / mi) +44m 7:20 / mi
slept:7.25 shoes: Asics Gel Cumulus 19 #1

Out early before an 11h round trip to Cambridge to give a 50 min presentation. 2 busses, 2 taxis and 8 trains. No time to #runeverystreet, but a few Blood on the Tracks episodes eased the journey.

Monday Jan 14, 2019 #

7 PM

Running - Road 42:39 5.13 mi (8:19 / mi) +125m 7:44 / mi
slept:7.25 shoes: Asics Gel Cumulus 19 #1

Where does your Parkrun rank on the HIllyness rating? https://jegmar.com/stats-hq/fastest-races/parkrun/

Whinlatter has more than 200ft more gain than anywhere else. Lyme Park and (my new most local) Flatts Lane also in the top (bottom) 10.

Sunday Jan 13, 2019 #

7 AM

Running - Road 10:37 [1] 1.2 mi (8:51 / mi)
slept:7.5 shoes: Asics Gel Cumulus 19 #1

to my lift

9 AM

Running - Road 14:16 1.93 mi (7:24 / mi)
shoes: NB Vazee Rush

Running - Road race 1:16:59 13.12 mi (5:52 / mi) +8m 5:51 / mi
shoes: NB Vazee Rush

Brass Monkey HM.

See where I'm at after a few false starts over winter. Answer - not too bad, new PB by 1:20ish (though it was weak). Felt fairly comfortable below 6min/mile. Sat at the front of the group chewing the wind for most so my fell runner arms and legs could do less damage. Had a gel at just before half way. Managed to up the pace a little bit in the last couple of miles as Halloway hoved into view. Nowt special but a good day's work.

Ideally around here will be MP in 3 month but we'll see.

Got locked in bogs 10 mins before start. Gel at about 6 miles. 40th place spot prize - Spa day. Looking forward to a facial ;)

C • 2 seconds 2

Running - Road 19:35 [1] 2.45 mi (8:00 / mi) +12m 7:53 / mi
shoes: Asics Gel Cumulus 19 #1

Round the race course with The Ghost In The Machine (Jack Wood who was but wasn't third).

Saturday Jan 12, 2019 #

8 AM

Running - Road 1:04:29 8.59 mi (7:30 / mi) +69m 7:19 / mi
slept:8.5 shoes: Asics Gel Cumulus 19 #1

Out further west on the rail trail. 5 mins a bit faster and 6 strides.

S&C 10:00 [0]

Friday Jan 11, 2019 #

Note
(rest day)

Thursday Jan 10, 2019 #

5 PM

Running - Road 1:19:21 11.0 mi (7:13 / mi) +25m 7:10 / mi
rhr:38 slept:8.0 shoes: Asics Gel Cumulus 19 #1

Stockton riverside longish run. Decided to do 3 miles tempo/progression to remind myself what holding a pace on the road feel like. There's an island 1 mile around which is good for this.
Had planned to do 6/5:50/5:40. Ended up with 6:22/6:03/5:51, though the first was interrupted by a dog called Puma. As expected really. Initial plan for Sunday was to go for 75, but given poor training in December that had been shelved so will aim to run a fair time but finish strongly.

Wednesday Jan 9, 2019 #

6 PM

Running - Road 52:37 6.2 mi (8:29 / mi) +139m 7:56 / mi
rhr:43 slept:7.75 shoes: Asics Gel Cumulus 19 #1

Easy with 6x10s strides

S&C 15:00 [0]

Tuesday Jan 8, 2019 #

7 PM

Running - Road 1:33:47 10.62 mi (8:50 / mi) +443m 7:49 / mi
rhr:44 slept:8.0 shoes: Roclite 280 #2 Orange

Headtorcher with Esk Valley. Over to Baysdale then along to Incline top and back through Battersby Plantation. Quite happy to be on nice dry tracks at the moment, with a little bit of mud thrown in to test muscle memory.

Did mean I didn't eat until 10 though.

Monday Jan 7, 2019 #

6 PM

Running - Road 43:20 5.24 mi (8:16 / mi) +143m 7:38 / mi
rhr:42 slept:8.0 shoes: Asics Gel Cumulus 19 #1

Easy to remove up some tapes in the woods, then a few strides

S&C 15:00 [0]

Sunday Jan 6, 2019 #

9 AM

Running - Road 1:39:34 12.02 mi (8:17 / mi) +383m 7:32 / mi
slept:8.0 shoes: La Sportiva Akasha 1

Up on to the moors to watch the Commondale race. Some smaller muddier paths but mainly decent track.

Saturday Jan 5, 2019 #

8 AM

Running - Road 19:39 [1] 2.42 mi (8:07 / mi) +16m 7:57 / mi
rhr:44 slept:8.0 shoes: Asics Gel Cumulus 19 #1

1 PM

Running - Road 24:16 3.37 mi (7:12 / mi) +34m 6:59 / mi
shoes: Roclite 280 #2 Orange

Running - Trail race 36:41 6.4 mi (5:44 / mi) +70m 5:33 / mi
shoes: Xtalon 212 #10 (Roseberry)

Yorkshire XC. 51st (+4.5) - 1% closer to winner Emile Cairess than last year, which I'll take considering.

Went in relaxed, aiming to get around OK and hopefully feel like a runner again. Ground very firm so got away with fell shoes to protect achilles (which feels better post-race than before). Worked my way through the field a bit, had a good battle with Craig and Bart Shaw over the last 1.5 laps which I just about settled on the last hills. Matt Craig was just ahead in the final team place but just too much to catch (10-15s or so).

Very pleased to feel like a 'proper' runner again. Hope this wasn't too much too soon but enjoyed myself, will keep easy to ensure recovery. Onwards to Northerns, National and Marathon build up with renewed positivity and vigour

Someone, obviously oblivious to the royalty that is Ian Holmes, had the brass neck to clip his heel near the start so he had to stop after 150m to re-shoe, dropping him to the back of the race. Needless to say I'd forgotten all about him when he came past like a steam train with 1 lap/2km to go. And he just kept going as well!

Running - Road 17:07 [1] 1.92 mi (8:55 / mi) +15m 8:42 / mi
shoes: Roclite 280 #2 Orange

Friday Jan 4, 2019 #

5 PM

Running - Road 46:47 6.2 mi (7:33 / mi) +131m 7:05 / mi
rhr:43 slept:8.5 shoes: Asics Gel Cumulus 19 #1

Bit of steadier pace and 6x10s strides.

Achilles felt fine, but should stay clear of spikes tomorrow - which will be a run more than a race.

S&C 10:00 [0]

Thursday Jan 3, 2019 #

S&C 20:00 [0]
slept:9.0 (rest day)

R achilles a bit sore. Was fine when running until yesterday. All current issues can be put down to turning 30!

Wednesday Jan 2, 2019 #

10 AM

Running - Trail 1:40:00 9.34 mi (10:42 / mi) +632m 8:51 / mi
slept:9.0 shoes: Roclite 280 #2 Orange

One last day before back to work. Cleveland Hills with Han. Using slow uphills to try and keep my bum tucked in a bit more. Had a bit of snow, all the sun focussed on the cooling towers of Teesside.

Tuesday Jan 1, 2019 #

12 AM

Running - Road 14:36 [1] 1.51 mi (9:40 / mi) +16m 9:21 / mi
shoes: La Sportiva Akasha 1

...and downhill in to 2019. Had to stop and walk as both of us were feeling pizza, beer and fizz a bit too much.

12 PM

Running - Road 1:14:09 [2] 8.55 mi (8:40 / mi) +413m 7:33 / mi
slept:7.0 shoes: La Sportiva Akasha 1

Back from marshalling Captain Cook's (cars + runners + bikes + kids + spectators = medium chaos) via the eponymous monument and Percy Rig.

Watched 2 races in 6 days now and had no twinge of wanting to race.

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