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Training Log Archive: ba-ba

In the 7 days ending Aug 14, 2011:

	activity	#	time	miles		km		+m	load
	Running - Road	5	4:40:54	34.59	(8:07)	55.67	(5:03)	1566	914.5
	Running - Trail	1	1:15:00	7.46	(10:04)	12.0	(6:15)	530	150.0
	Warm up/down	1	35:19	3.86	(9:09)	6.21	(5:41)	113	60.6
	Total	6	6:31:13	45.91	(8:31)	73.88	(5:18)	2209	1125.1
averages - sleep:7.7 rhr:44 weight:72kg

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Sunday Aug 14, 2011 #

Running - Road (recovery) 26:47 [2] 5.42 km (4:56 / km) +118m 4:27 / km
ahr:151 max:181 slept:9.0 shoes: New Balance M849

Appletree, High Lea Park, across the torrs, SVT. bumped ito Bowen who's doing the GNR after thinking it was a 10k.
Felt OK - got that pleasant tiredness feeling in my leagues.

Saturday Aug 13, 2011 #

Warm up/down warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
slept:7.0 weight:72.6kg shoes: X-talon 212 (1)

Bit of jogging around taking a few photos, talking with tom and waiting for my GPS to sort itself out.

Warm up/down warm up/down 25:19 [2] 4.71 km (5:23 / km) +83m 4:56 / km
ahr:118 max:182 shoes: X-talon 212 (1)

A more concerted warm-up once GPS had sorted itself. Took a few more photos.

Running - Road race (Mountain Running Trial) 1:00:21 [5] 12.95 km (4:40 / km) +502m 3:54 / km
ahr:174 max:189 shoes: X-talon 212 (1)

Went along to 'test against the best'.
Course was all runnable, with the very top of the climb being pretty steep. 3 long loops with a short loop at the top of the hill after the first ascent. Set off at what I thought was a sensible pace, but I suffered a fair bit on the last 2 full ascents - dissapointed to hands-on-knees for 10 secs on lap 2 and a fair amount on lap 3 - confirming that I need to do some hill-work, there's nowhere to hide in these xc-type races. Descents were fine though. Lost as many places as I gained on each lap give or take (about 4 on 1, 1 on 2 and 0 on 3).

Disappointed to not break the hour- was telling myself I needed to want it on the final ascent, bust a gut on the descent but didn't have enough time in the bank.

A good winter of training needed, significant uphill and some flat improvement required.

Winner did 48:50ish, TommyB 56ish(?)
http://connect.garmin.com/activity/106141304
results
some photos

Friday Aug 12, 2011 #

3 PM

Running - Road 31:31 [2] 6.42 km (4:55 / km) +137m 4:26 / km
ahr:151 max:173 slept:9.0 weight:71.9kg shoes: New Balance M849

Over AppleTree, down to Hague Bar, through Mousely Bottom, Walkway, Torrs and SVT. Felt OK, better than yesterday for most, but don't think I could have gone much quicker. Hopefully improve a bit before tomorrow.

Sent my (late) entry off for Sedbergh Hills next weekend.

Thursday Aug 11, 2011 #

7 PM

Running - Trail 1:15:00 [2] 12.0 km (6:15 / km) +530m 5:07 / km
slept:7.0 weight:71.9kg shoes: Muclaw 333 (3)

Pennine run. Chad's cabin, Sandy Heyes, edge path and down Kinder low end. Felt great to start then slowed a bit - legs a bit tired and guts playing up a bit. Hopefully I'll be feeling better tomorrow ahead of Saturday.

Wednesday Aug 10, 2011 #

Note
rhr:44 slept:6.0 weight:71.6kg (rest day)

So during the nice part of the day I was waiting for a phone-call which never came; by the time I could run it's pishing down. Don't need to anyway really.

Looks like I'll be starting in Billingham early September.

Tuesday Aug 9, 2011 #

4 PM

Running - Road long 1:43:58 [3] 18.86 km (5:31 / km) +570m 4:47 / km
ahr:156 max:203 slept:7.5 weight:72kg shoes: Adidas Kanadia TR3

A nice steady long(ish)un. Over Sitch Lane, Lantern Pike, to Chunal, up Burnt Hill and Mill HIll, down (mincing) William Clough, Chad's Cabin, 20trees, SVT to finish. Feeling a bit tired still but generally OK at this pace. All runnable save the Wm Clough descent.

http://connect.garmin.com/activity/105177653

planning on WTTs on Saturday.

Monday Aug 8, 2011 #

4 PM

Running - Road 48:56 [3] 9.64 km (5:05 / km) +233m 4:32 / km
ahr:159 max:197 slept:8.5 weight:72kg shoes: Adidas Kanadia TR3

A more loopy way out to Mellor Cross (less wet grass; more road), through Strines and onto the Canal.

Then the remainder of the canal and back through New Mills after the attempted tempo.

Running - Road tempo 9:21 [4] 2.38 km (3:56 / km) +6m 3:53 / km
ahr:165 max:190 shoes: Adidas Kanadia TR3

Plan was to do a tempo section for the canal section from the first paved bit to NM marina - about 3.3km. Started off feeling OK - wasn't expecting anything special after last week, but after about 2k my legs (Vastus Lateralis?) seized up a bit and I didn't feel comfortable at all. My pace had been dropping a fair bit, despite feeling like I was maintaining and even cranking it up a notch every now and then, so I decided to call it a day and trotted the last bit (Swizzles was doing Fizzie things again)

A bridge too soon, but if this is my usual 'crap' run I'll be more than happy, at normal pace I felt great, albeit a little jaded.

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