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Training Log Archive: ba-ba

In the 7 days ending Dec 11, 2011:

	activity	#	time	miles		km		+m				load
	Running - Road	4	3:09:43	26.43	(7:11)	42.53	(4:28)	126				664.3
	Running - Trail	2	2:46:19	18.88	(8:48)	30.39	(5:28)	794				332.6
	Swimming	1	35:30	0.87	(40:49)	1.4	(25:21)					71.0
	Warm up/down	1	29:18	3.37	(8:42)	5.42	(5:24)	23				50.3
	Orienteering - Urban	1	14:15	1.81	(7:53)	2.91	(4:54)	25	20 /	26c	76%	42.8
	Total	8	7:15:05	51.36	(8:28)	82.65	(5:16)	968	20 /	26c	76%	1160.9
averages - sleep:7.7

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Sunday Dec 11, 2011 #

10 AM

Running - Trail 1:45:55 [2] 19.13 km (5:32 / km) +473m 4:56 / km
ahr:148 max:193 slept:8.0 shoes: Muclaw 333 (3)

Got woken up by a reversing sofa Lorry at 8.30 so headed out to Clay Bank. As I got there Simon from Esk Valley turned up so we joined forces. I was planning on doing 75mins or so but glad I went a bit longer, even if it was a bit chilly out. Over Urra Moor and the Cleveland way to Bloworth crossing, then along the railway before dropping down into Farndale and back up towards Bloworth and back the same way.

Saturday Dec 10, 2011 #

Event: North East XC Championships

10 AM

Orienteering - Urban (Yarm School) 14:15 [3] *** 2.91 km (4:54 / km) +25m 4:42 / km
ahr:177 max:200 spiked:20/26c slept:8.0 shoes: X-talon 212 (1)

CLOK Saturday morning event. Chilly. What with the race in the afternoon I intended to jog around, making sure I picked and executed all the optimum routes but ended up going a bit closer to race pace than I'd have liked and making silly, sloppy mistakes (1 big overshoot and some daft RCs/use of descriptions). Was first off due to time constraints so ended up waking up the controls. Good courses considering the size of the area (200x300m with plenty of red hatching involved).

12 PM

Warm up/down 21:01 [2] 4.1 km (5:08 / km) +15m 5:02 / km
ahr:157 max:198 shoes: X-talon 212 (1)

jog around the XC course with Gav and Andy

Running - Road race (NE XC Champs, Cramlington) 47:33 [5] 12.31 km (3:52 / km) +30m 3:49 / km
shoes: AT Cross

First proper muddy, large field XC Thankfully it was fairly well sheltered. Suffered a bit from lack of purchase but everyone else had the same problems, also a bit of a cough every now and then. Felt good on lap1 and although I maintained the pace fairly well on the 2nd I felt like I was going to drop on the last lap. Thankfully my second wind arrived and the pack that had just got ahead were soon dealt with, along with a couple of Morpeth guys who were off the front. Had a good battle with Chris from Boro' and Cleveland before pulling away. Andy Minister was on my shoulder at the beginning of lap2 but then dropped out.

39th, won by Ricky Stevenson in 39 mins. Pretty pleased, especially as all this XC is training. Shame we only had 5 out (6 for a team) when the club cover all entry/bus fees.
http://www.new-marske-harriers.co.uk/images/storie...

Ben Abdelnoor, from that well known NE club Ambleside AC was on the startline.

Warm up/down 8:17 [1] 1.32 km (6:17 / km) +8m 6:05 / km
shoes: AT Cross

to the bogs then a quick oggle of the ladies race.

Friday Dec 9, 2011 #

Running - Road 29:49 [3] 6.45 km (4:37 / km) +20m 4:33 / km
ahr:149 max:170 slept:8.0 shoes: New Balance M849

post nap shake-out before tomorrow. 2 honest kms to start with and some lamp-post intervals in the middle for good measure. Felt good after the day off.

Thursday Dec 8, 2011 #

Note
slept:7.0 (rest day)

'he's got the key to the door, never been 23 before'
Day off trying to ruin Saturday's race with cake, crumble and carvery.

Wednesday Dec 7, 2011 #

Note

PENIS
British Middles champs clashes with Edale Skyline, which is a club champs race and I want to get towards the 3hr mark..
Think I may do the sprints on the Saturday then Skyline on Sunday as York is sort of on the way back and the sprints shouldn't take too much out of me.

5 PM

Running - Road 27:03 [3] 6.03 km (4:29 / km) +20m 4:25 / km
ahr:153 max:199 slept:7.5 shoes: Asics Afforest

HFW with bag. Felt good. time for a bit of a rest - 2 races in the next 2 weekends. Whilst the middle of the 4-week 'block' didn't go quite to plan (expected somewhat) generally I'm pleased with it.

Tuesday Dec 6, 2011 #

Running - Trail 1:00:24 [2] 11.26 km (5:22 / km) +321m 4:42 / km
ahr:153 max:188 shoes: Muclaw 333 (3)

EV Headtorcher out beyond CC's then back on the race route and over the trainline. Some heavy frost patches every now and then but no snow. Enjoyable.

Monday Dec 5, 2011 #

5 PM

Swimming 35:30 [2] 1.4 km (25:21 / km)
slept:7.5

goggles: meant I could see but having my eyes open lead to my mouth being a bit more open than than I would have liked. Mmm, chlorine.
Did the first km in less than 25mins. Tried a length of crawl and nearly drowned, pathetic

C • coordinated 2

6 PM

Running - Road 1:25:18 [3] 17.74 km (4:49 / km) +56m 4:44 / km
ahr:142 max:166 shoes: New Balance M849

Swimming to club (1.75km, 8:30, bag)
Club run out to Wolviston (10.1km, 48:10)
Run home (5.9km, 28:40)

cold, feeling pretty OK throughout.

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