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Training Log Archive: ba-ba

In the 7 days ending Oct 23, 2011:

	activity	#	time	miles		km		+m	load
	Running - Road	4	1:30:43	13.76	(6:36)	22.14	(4:06)	143	305.5
	Running - Trail	1	49:53	5.42	(9:12)	8.72	(5:43)	202	99.8
	Warm up/down	1	20:24	3.46	(5:54)	5.57	(3:40)	65	40.8
	Total	5	2:41:00	22.64	(7:07)	36.43	(4:25)	410	446.0
averages - sleep:8.1

0:49

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» now

Sunday Oct 23, 2011 #

1 PM

Warm up/down warm up/down 20:24 [2] 5.57 km (3:40 / km) +65m 3:28 / km
ahr:153 max:192 slept:9.0 shoes: X-talon 212 (1)

Spent a bit of time trying to put up the joke of a BMHH tent. Got bored so went for a warm up (20 mins) Warm down with a dive in a bush after (9.5mins, 1 mile).

Running - Road race (NYSD XC Scarborough) 27:25 [5] 7.4 km (3:42 / km) +100m 3:28 / km
ahr:179 max:197 shoes: X-talon 212 (1)

1st XC in 11 years - i.e. half a lifetime.
Felt OK, legs a bit tired after yesterday. 4 laps of a 1.85km loop of boring fields on top of a lump next to the coast. Headwind on the downhill bit so a bit of a helping tailwind on the uphill bit.
Overtook 3, overtaken by 1. The leading pack got away a bit too easily but I'm glad I didn't try and stick with them and blow up.
Just outside the top 10? Results out tomorrow.

Laps 6:34, 6:58, 7:04, 6:49. Bit more consistency needed.

http://connect.garmin.com/activity/123761741#
[edit] 8th overall, 2mins down. results: http://www.marsh-house.org/Results/Scarborough%20r...

Saturday Oct 22, 2011 #

9 AM

Running - Road race 17:18 [5] 5.0 km (3:28 / km) +11m 3:25 / km
ahr:180 max:198 slept:8.0 shoes: New Balance M849

Albert Parkrun - 1st, pb by 4 seconds.
Getting my housemates out this morning was like herding cats so I only managed a bit of a jog as a warm-up.
A bloke who narrowed my cornering angle came with, dropped him and Shaun just after 1km as I wanted to break the elastic before a death on the last loop - which thankfully never really materialised.
3.14, 28, 32, 33, 30 are the rough splits. Again too quick at the start but pleased to run it a bit more even over the last 4km than last time.

Running - Road 10:06 [1] 1.88 km (5:22 / km) +5m 5:18 / km
ahr:149 max:159 shoes: New Balance M849

a lap of the park after with Shaun.
Housemates seemed to enjoy it although one may only have done 3km and didn't realise...

12 PM

Running - Road 10:00 [2] 2.26 km (4:25 / km)
shoes: AT Cross

starting to wear-in the new XC spikes. Won't wear them tomorrow and fell shoes should suffice, but they'll get some use when it all goes quagmire later in the season.

Friday Oct 21, 2011 #

5 PM

Running - Road 25:54 [2] 5.6 km (4:38 / km) +27m 4:31 / km
ahr:159 max:187 slept:8.5 shoes: New Balance M849

Wiggled about Ropner park then along the cycle path and back via Oxbridge. Found my local running store which is apparently run by a BMHH member.
Legs a bit tired as expected. Cold on its way out.
Meant to be racing my colleague Shaun at Parkrun tomorrow. He's normally about 18.30 so there normally wouldn't be a contest but tomorrow it's likely there will be.

Thursday Oct 20, 2011 #

Note
slept:8.5 (rest day)

getting a bit better...

Wednesday Oct 19, 2011 #

Note
slept:7.5 (rest day)

argh, after years of not really suffering with colds I'm now onto my 2nd in 3 weeks. Thankfully this one isn't as malicious as the previous, but it's time to pay more attention to my personal health.
In a massive Boo all day but perked up at about 3.30 (i.e. when my manager left). Still tired but hoping to remedy that tonight.

Tuesday Oct 18, 2011 #

Note
slept:7.5 (rest day)

no get up or go today, a struggle.

Monday Oct 17, 2011 #

Running - Trail 49:53 [2] 8.72 km (5:43 / km) +202m 5:08 / km
slept:8.0 shoes: Muclaw 333 (3)

POst med-test plod round Burbage Skyline with Ash before buying XC spikes and returning north.

Made me really miss Sheffield, but eventually perked up once home.

Couple of rest weeks now then into winter training to try and maintain my upward curve.

C • easy weeks 2

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