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Training Log Archive: ba-ba

In the 7 days ending Jan 8, 2012:

	activity	#	time	miles		km		+m	load
	Running - Road	7	4:42:59	37.31	(7:35)	60.04	(4:43)	618	801.3
	Running - Trail	2	2:03:43	13.96	(8:52)	22.46	(5:30)	657	247.4
	Swimming	1	30:00	0.78	(38:37)	1.25	(24:00)		60.0
	Running Intervals	1	28:55	4.47	(6:28)	7.2	(4:01)	17	115.7
	Total	10	7:45:37	56.51	(8:14)	90.95	(5:07)	1292	1224.4
averages - sleep:7.9 rhr:48 weight:74.4kg

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Sunday Jan 8, 2012 #

Note

Yesterday I noticed a bit of dull muscular pain in my right heel. I felt it today for the first km, but after that it felt fine (maybe because everything else was hurting more). I'll keep an eye on it, but it may be time for an easier week (albeit with 2 races next Sunday)

10 AM

Running - Road warm up/down 24:21 [2] 5.0 km (4:52 / km) +49m 4:39 / km
slept:7.5 shoes: Adidas Kanadia TR3

Warm up (16:46) and a bit of a warm down (7:35)

Running - Road race (Old Monks Road/Trail Race) 32:55 [5] 8.61 km (3:49 / km) +92m 3:38 / km
shoes: Adidas Kanadia TR3

A race over rolling roads and trails, with 2 steep descents each followed by sharp climbs.
The first km was mainly downhill and pretty quick. Settled into the first pack with 2 guys going off the front. Pulled away with Gary on the first descent and sat on his shoulder up the first hill and along the trail which felt flat but was actually uphill. Pace still high. Descending well down the 2nd descent but it was narrow and I couldn't get past Gary. Stuck with him up the hill but didn't have a kick off the top and he pulled away and another guy went straight through me. Managed to hold onto 5th place - could hear someone closing but managed to dig in once onto the road in the last km.

Legs a bit tired. 3rd place doable if fresher. Quite pleased with the run, a good shake-out if nothing else.

Results 2mins down on the winner

6 PM

Note

I've now gone for the upgrade. As my hr seems to do some daft things, sometimes high when I think I'm going easy, sometimes lower than I expect when I'm doing intervals, picking zones has been a bit difficult. I've assigned what I think my zones are for training, using the ones GarminConnect suggests. I feel the zones GC suggests were a bit awry in the middle - with level 3 being 130-150 almost. As most of my Intensity 2 run are around the 140-145bpm mark I've changed level 2 and 3 to show this. I'll review in a couple of months time.

Garmin suggested: I went for:
(0) 50% max 92 max 100
(1) 60% max 111 max 125
(2) 70% max 129 max 145
(3) 80% max 148 max 155
(4) 90% max 166 max 165
(5) 100%max185 max infinity

C • anal 3

Saturday Jan 7, 2012 #

10 AM

Running - Trail 1:00:56 [2] 11.36 km (5:22 / km) +315m 4:43 / km
ahr:154 max:183 rhr:44 slept:8.0 shoes: Muclaw 333 (3)

A scout of the Clay Bank East route ahead of next Sunday's race. Nice and easy ahead of tomorrow's trail race. Most of the route I know and is easy, but I wanted to check out the quicker route at the end. Nothing concrete yet as I don't know how many/which fences we're allowed to cross, if any, but plenty of options I can utilise in various circumstances.
Passed the Archers (on bikes) and as I was on my way off the moor saw Cam heading up. With only 1 steep climb and a long drag and downhill finish hopefully we'll be a bit better matched on this one!

Friday Jan 6, 2012 #

Note

XC Relays aren't happening so I can go to Edinburgh instead - finally making the Big Weekend after 3 years of wanting to!

5 PM

Running - Road 37:57 [1] 7.02 km (5:24 / km) +20m 5:20 / km
ahr:131 max:171 slept:8.5 shoes: Asics Afforest

easy plod around the riverside with Andy.

Thursday Jan 5, 2012 #

7 PM

Running - Road tempo (Progression) 53:47 [3] 12.51 km (4:18 / km) +34m 4:14 / km
ahr:167 max:216 rhr:50 slept:7.5 shoes: Asics Afforest

Poor night's sleep - woke at about 4.30. Was a bit apprehensive about this as a bit tired but enjoyed it.
Plan was: 2km at 5min/km, then take 20secs off the pace, and so on down to 3:40. However I couldn't hack 5min/km (too slow on the flat) so adapted to:

3km@4:40; 3km:4:20; 2km@4:00; 2km@3:40
did (average pace and hr):
3km@4:36 (hr147); 3km@4:19 (188?); 2km@3:58 (184); 2km@3:39 (184)
Then 2.5km back home.

Felt good on the 4s and 3:40s. Could have pushed on for longer but will save that for another day.
100km in the last 7 days.
Oh, and no rain, 6deg and only a tiny headwind on kms 5 and 6. Perfect conditions!

Thinking about finding a 10km somewhere. My pace at the Poultry Run (over 12.5km and after adjustment for height) suggests that my target should be around the 35mark. The '5km time x2 +2' maxim I go by suggests 36:30 is more like it. The guy I'm quicker than at training suggests 36 correct, so it'd be nice to find out!

Wednesday Jan 4, 2012 #

6 AM

Running - Road 23:17 [3] 4.9 km (4:45 / km) +15m 4:41 / km
ahr:156 max:178 rhr:48 slept:7.5 shoes: Asics Afforest

out round Ropner and Oxbridge. Dark.

5 PM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Busy at pool

6 PM

Running - Road 35:47 [3] 7.13 km (5:01 / km) +27m 4:56 / km
ahr:150 max:179 shoes: Asics Afforest

Run home from the pool. Into a dirty Headwind, just had to get the head down and plug away.

Tuesday Jan 3, 2012 #

9 AM

Running - Road 25:27 [3] 5.02 km (5:04 / km) +135m 4:28 / km
ahr:161 max:200 rhr:50 slept:8.5 weight:73.9kg shoes: New Balance M849

Ironically it took until the Torrs, i.e. a big gorge with poor satellite signal, before my Garmin actually worked out where I was proper.
GC, Town Hall, Station, Torrs and SVT.

Now to head north - will hopefully be able to get out with EV later.

7 PM

Running - Trail 1:02:47 [2] 11.1 km (5:39 / km) +342m 4:54 / km
ahr:144 max:180 shoes: Muclaw 333 (3)

Roseberry Topping, moor, Captain Cooks then down the race's ascent route - you could tell 290 people had been up it in the rain 2 days prior, was well churned up.

Monday Jan 2, 2012 #

12 PM

Running - Road 36:15 [3] 7.3 km (4:58 / km) +211m 4:20 / km
ahr:159 max:207 slept:8.0 weight:74.8kg shoes: Adidas Kanadia TR3

Over Mellor Cross, through Mellor GC, Roman Lakes and up to the top of Marple Locks.

Since being in Teesside I've put on 1kg. Over Christmas at home I've added another 2kg onto my 'resistance', putting me dangerously close to 'The Kris Jones Parallel'. I've talked about it for a few years but I eat massive portions and binge snack like a spinster at a wedding. I need to work my way down to below 70kg, then I might be able to race uphill. I want to be able to hammer it all the way on a race, as opposed to my current tactic of try and hold on for dear life on the ups, keep up on the flat before hammering the downs -

Running Intervals intervals 28:55 [4] 7.2 km (4:01 / km) +17m 3:58 / km
ahr:166 max:180 shoes: Adidas Kanadia TR3

6x1km(200m) on a muddy, slippy, dog, human and duck infested towpath back from Marple Locks to NM.

I felt pretty slow, ponderous and lacking in leg-speed, not aided by slippery underfoot conditions, and felt I was going a lot slower than I actually was.

3:30
3:35
3:37
3:40
3:33
3:37
Whilst not setting the earth on fire I'm pretty pleased with these considering. All within 10secs as well which is consistency for me - I really felt I was dropping off in the last 2 but managed to keep it going (improved underfoot conditions helped here).

Running - Road 13:13 [2] 2.55 km (5:11 / km) +35m 4:51 / km
ahr:143 max:160 shoes: Adidas Kanadia TR3

Plod back through the Torrs and SVT. Bumped into Lucy's dad.

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