Training Log Archive: ba-baIn the 7 days ending Jul 1, 2012:
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Sunday Jul 1, 2012 #
Note
half way through the year and all time/distance targets are green or nearly-green. Not bad after a shoddy jan-april, greatly helped by a biiig June!
10 AM
Running - Trail long 1:49:52 20.59 km (5:20 / km) +740m 4:31 / km
slept:8.0 shoes: X-talon 212 (1)
Out from Ayton over Roseberry, little Roseberry, Hanging Stone, Highcliffe Nab, loop around make-out point, Captain Cook's then home. Feeling flat after the last 2 weeks and a bit roast yesterday evening, but managed t get my legs moving when on the flat and the climb up to Captain Cook's wasn't as bad as anticipated. Saw Cam out looking ridiculously fit compared to me - although he was going downhill as I staggered up.
Was looking forward to chips and lemonade in the Royal Oak, but a function was on so I settled for tailgating with crisps and a Frijj.
I can't quite believe this climb total, but contour-counting confirms it. Pleased to be cracking out around 4.30min/km (once corrected for height) on longish runs without really trying this week. Feeling good after the last few weeks, time to rest up a bit now.
Was looking forward to chips and lemonade in the Royal Oak, but a function was on so I settled for tailgating with crisps and a Frijj.
I can't quite believe this climb total, but contour-counting confirms it. Pleased to be cracking out around 4.30min/km (once corrected for height) on longish runs without really trying this week. Feeling good after the last few weeks, time to rest up a bit now.
Saturday Jun 30, 2012 #
8 AM
Running - Road 13:13 [2] 3.13 km (4:14 / km) +5m 4:12 / km
slept:7.5 shoes: Asics Afforest
to Barrage
Running - Road tempo (Tees Barrage Parkrun) 18:13 [4] 5.11 km (3:34 / km) +26m 3:29 / km
shoes: Asics Afforest
Only the 2nd running of this and I shaved 11seconds off the record - however last week Greg Jay managed to get a bit lost, adding on at least 200m. Not one for the PB as it's 110m long (got to 5km in 17:50), crosses 3 bridges, is pretty windy and includes quite a few sharp direction changes and a set of steps.
Steve from Thirsk Sowerby sat behind me, sheltering from the wind on the run out to the bridge where I managed to pull away a bit. Continually extended the gap, he said he'd gain a few m on me then I'd kick on again. Wanted to ratchet up the pace on the 1.5km run back, supposedly with a tail-wind, but couldn't improve my pace. Won by about 30secs (Steve won it last week in a sprint with Greg)
Missing that sharpness at the moment, but that can wait until 5th August! Should still have enough to get me out of any jams I get myself into in races but will need some work leading into 10K in September.
Steve from Thirsk Sowerby sat behind me, sheltering from the wind on the run out to the bridge where I managed to pull away a bit. Continually extended the gap, he said he'd gain a few m on me then I'd kick on again. Wanted to ratchet up the pace on the 1.5km run back, supposedly with a tail-wind, but couldn't improve my pace. Won by about 30secs (Steve won it last week in a sprint with Greg)
Missing that sharpness at the moment, but that can wait until 5th August! Should still have enough to get me out of any jams I get myself into in races but will need some work leading into 10K in September.
9 AM
Running - Road 40:38 [2] 8.7 km (4:40 / km) +46m 4:33 / km
shoes: Asics Afforest
loop back through Stockton and Ropner park (only a matter of time until this gets its own Parkrun) to make it past 10miles.
Friday Jun 29, 2012 #
4 PM
Running - Trail 1:32:18 17.39 km (5:19 / km) +561m 4:34 / km
slept:7.0 shoes: Adidas Kanadia TR3
First 7ishkm (and all the climb) of the Clay Bank West route, then dropped into some muddy fields before checking out Ingleby Incline (been meaning to do this for a while), then on to the Trig at Urra Moor and back.
Ingleby Incline is pretty fearsome, at 1.24km/213m making Heroes look like a little baby. Oddly time goes quite quickly on it, and although today's attempt was just to get a measure of it ahead of possible sessions on it, I was adamant to not go slower than 8min/km so had to push a little at the top. 9:48 is the Benchmark from the bridleway stone at the bottom to the gate just after the top. Initial aim is sub-9. I think the hardest bit is getting through the gate in the middle without losing your rhythm, the rest is just grinding. Bit of a headwind today in places though.
The incline worked on the principle of descending wagons, full of iron-ore, hauling empties up the 1430yd, steep 1 in 5 gradient, attached to long steel ropes revolving in opposite directions around a huge drum and controlled by a brake. Accidents were common, so railway workers were not permitted to ride on either ascending or descending wagons.
Ingleby Incline is pretty fearsome, at 1.24km/213m making Heroes look like a little baby. Oddly time goes quite quickly on it, and although today's attempt was just to get a measure of it ahead of possible sessions on it, I was adamant to not go slower than 8min/km so had to push a little at the top. 9:48 is the Benchmark from the bridleway stone at the bottom to the gate just after the top. Initial aim is sub-9. I think the hardest bit is getting through the gate in the middle without losing your rhythm, the rest is just grinding. Bit of a headwind today in places though.
The incline worked on the principle of descending wagons, full of iron-ore, hauling empties up the 1430yd, steep 1 in 5 gradient, attached to long steel ropes revolving in opposite directions around a huge drum and controlled by a brake. Accidents were common, so railway workers were not permitted to ride on either ascending or descending wagons.
Thursday Jun 28, 2012 #
Note
slept:6.5 (rest day)
Working late and Crazy Humid, time for a day off anyway (Sunday didn't really feel like one and feels a long time ago)
Wednesday Jun 27, 2012 #
Note
Looking at Hope Wakes results, reckon I could have top 3'd. Maybe even won. Not seen times to compare to last year but I've beaten all of the top 3.
11 AM
Running - Road 27:22 [2] 6.07 km (4:30 / km) +27m 4:24 / km
slept:7.0 shoes: Asics Afforest
Lunchtime loosening legs off after yesterday (and I was too lazy to wake early)
6 PM
Running - Trail warm up/down 14:28 [2] 3.09 km (4:41 / km) +54m 4:18 / km
shoes: X-talon 212 (2)
sighting a few lines from the flat, fast bit f the course
Running - Trail race (Carlton Midsummer Madess) 42:30 [4] 6.59 km (6:27 / km) +480m 4:44 / km
shoes: X-talon 212 (2)
Race with a bit of everything!
Fast uphill to start with. Cam got away and Andy got past
Heathery downhill slope then steeper more technical bit. Passed Andy and on Cam's heels.
Then realise we haven't seen a Marshall and go to find him - turns out we were right but Marshall was in wrong place. Cam didn't bother going back and Andy, DP guy and I lose about 2-3mins.
Fast downhill. Pack now
Field ascent leading to steeper bit. Andy pulls away
Steep brackeny descent with myriad lines. Lose out a bit at the start but fast at end - but EV guy knows hill well and closes right in on me.
Steep Steep Steep brackeny slope, crawling/pulling up on foliage jobby. In 2nd at bottom but EV guy passes me and I finish in 3rd. Turns out bloke is used to lugging paragliding stuff up that hill, which is why.
Hayfever well set in now courtesy of bracken.
Should have recced this.
Saunders now with Wil after Hobbs couldn't stand me after 18 hours!
Fast uphill to start with. Cam got away and Andy got past
Heathery downhill slope then steeper more technical bit. Passed Andy and on Cam's heels.
Then realise we haven't seen a Marshall and go to find him - turns out we were right but Marshall was in wrong place. Cam didn't bother going back and Andy, DP guy and I lose about 2-3mins.
Fast downhill. Pack now
Field ascent leading to steeper bit. Andy pulls away
Steep brackeny descent with myriad lines. Lose out a bit at the start but fast at end - but EV guy knows hill well and closes right in on me.
Steep Steep Steep brackeny slope, crawling/pulling up on foliage jobby. In 2nd at bottom but EV guy passes me and I finish in 3rd. Turns out bloke is used to lugging paragliding stuff up that hill, which is why.
Hayfever well set in now courtesy of bracken.
Should have recced this.
Saunders now with Wil after Hobbs couldn't stand me after 18 hours!
Tuesday Jun 26, 2012 #
6 PM
Running - Road 15:15 [2] 3.49 km (4:22 / km) +2m 4:22 / km
slept:7.5 shoes: Asics Afforest
t'Barrage. Drizzly.
Running - Road intervals 21:38 5.04 km (4:17 / km)
shoes: Asics Afforest
Shortened Session (as race tomorrow) with longer-than-normal recovery (as tired) - although I did throw in a couple of very short hill sprints at the beginning of each recovery.
4x1km(2min) along the Tees.
3:22, 3:24, 3:24, 3:28. Slightly headwindy in places (1 and 3 esp.) but fairly consistent. Improvement needed if I'm to run 10 of (similar to) these in a row come September, but hopefully rest will aid that!
4x1km(2min) along the Tees.
3:22, 3:24, 3:24, 3:28. Slightly headwindy in places (1 and 3 esp.) but fairly consistent. Improvement needed if I'm to run 10 of (similar to) these in a row come September, but hopefully rest will aid that!
Running - Road 31:21 [2] 6.54 km (4:48 / km) +24m 4:42 / km
shoes: Asics Afforest
back. Bumped into housemate out for a jogge.
Monday Jun 25, 2012 #
11 AM
Running - Trail 1:46:41 [3] 20.03 km (5:20 / km) +722m 4:31 / km
slept:8.0 weight:74.2kg shoes: Adidas Kanadia TR3
Despite the amount of carbs sitting in my belly after last week, I'm a bit lighter than when last at home.
Lantern Pike (must be a record, 5:40min/km to summit, normally struggle to get under 6) then trog route over Chunal, Mill Hill, up onto ridge to Sandy Heyes. Minced down that to Wm Clough then back over Chad's Cabin, Hayfield and SVT. Feeling a bit tired but moving well.
Beautiful.
Lantern Pike (must be a record, 5:40min/km to summit, normally struggle to get under 6) then trog route over Chunal, Mill Hill, up onto ridge to Sandy Heyes. Minced down that to Wm Clough then back over Chad's Cabin, Hayfield and SVT. Feeling a bit tired but moving well.
Beautiful.