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Training Log Archive: ba-ba

In the 7 days ending Aug 19, 2012:

	activity	#	time	miles		km		+m				load
	Running - Road	8	4:04:58	33.41	(7:20)	53.76	(4:33)	139				563.1
	Running - Trail	2	3:21:06	22.72	(8:51)	36.57	(5:30)	1420				598.5
	Orienteering	1	43:45	4.29	(10:12)	6.9	(6:20)	30	15 /	19c	78%	131.3
	Total	9	8:09:49	60.42	(8:06)	97.24	(5:02)	1589	15 /	19c	78%	1292.9
averages - sleep:7.4

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Sunday Aug 19, 2012 #

1 PM

Running - Trail 2:15:39 [2] 23.51 km (5:46 / km) +890m 4:51 / km
slept:8.0 shoes: NB749 Trail

Had a vague idea of doing the club's 10km today, but decided against it after yesterday. However I needed to do something to counterbalance last night's Parmo and fizzy lager, classy. Was a nice morning but once I'd got out it was drizzling, which kept temperatures sensible. Felt good to start with but afer 95mins feeling pretty ropey with no water and the climbs.
Tour de Bilsdale from Clay Bank. Over Urra Moor, down to Chop Gate, up Cock Howe, Carlton Bank the back over the remaining 3 peaks at a crawl. Nice route if a bit slippery at the end, must do it again when feeling a bit more human.

Mainly on good trails, really pleased with these shoes (and my NB roadies I got at the same time)

Saturday Aug 18, 2012 #

Event: Weasdale Horseshoe

9 AM

Running - Road 20:07 [2] 4.24 km (4:45 / km) +6m 4:43 / km
slept:9.0 shoes: NB580 Blue

morning leg shaker.

1 PM

Running - Road warm up/down 12:02 [2] 2.56 km (4:42 / km) +38m 4:23 / km
shoes: X-talon 212 (2)

Running - Trail race 1:05:27 [5] 13.06 km (5:01 / km) +530m 4:10 / km
shoes: X-talon 212 (2)

Winner: S. Bailey 55:09. 54th (119%)
Another 'meh' race really. I think I'd be a bit more pleased with it if Steve K hadn't gone through me like a hot knife through butter on the first climb. Got a good sling-shot up Randygill, but on the long descent from Green Bell I couldn't really work my way back up to the group with Steve in it about 200m ahead, something I normally have no problem doing on these kind of races.
Would also normally pull in people on the flatter final 2km, but this was hellish boggy and I lost all rhythm.
Dunno where I finished yet, but I do know I was about 1min down on the first lady and should really have broken 4min/km(height adjusted) pace on a course this runnable.

Friday Aug 17, 2012 #

6 PM

Running - Road 26:11 [2] 5.77 km (4:32 / km) +16m 4:29 / km
slept:7.0 shoes: NB580 Blue

Shake out through Old Thornaby and the less-salubrious normal Thornaby. Tired.

Thursday Aug 16, 2012 #

6 AM

Running - Road 25:52 [2] 5.6 km (4:37 / km) +14m 4:34 / km
slept:7.5 shoes: NB580 Blue

trying to make up for last night's poor showing. Wasn't going to race anyway with champs at the WE and working late, but looks like Speaky was there from the photos.

Anyway, felt much easier than Tuesday morning

5 PM

Running - Road 37:33 [3] 8.83 km (4:15 / km) +20m 4:12 / km
shoes: NB580 Blue

Work-CowpenBewley-Work
Trotting along as was running late. pretty much even splits, back a little quicker as I had a poker game to win.

Orienteering (Cowpen Bewley) 43:45 [3] 6.9 km (6:20 / km) +30m 6:12 / km
spiked:15/19c shoes: X-talon 212 (1)

Ravenous undergrowth, lots of path and the usual mid-week O malaise (not that the areas improve this). Easy to get to and plan on, but not great at attracting new people to the sport, which is partly what I think these evening events are for.
OK for a sprint race in the eastern section.

Still, good to look at a map for the first time in ages and get rid of the daft path errors before the Shite Rose.

Tuesday Aug 14, 2012 #

6 AM

Running - Road 25:00 [2] 5.01 km (5:00 / km) +6m 4:58 / km
slept:7.0 shoes: NB580 Blue

mornin'. Ouch.

5 PM

Running - Road 23:14 4.68 km (4:58 / km) +8m 4:55 / km
shoes: NB580 Blue

out (13min) back(9min) then to work.

Running - Road intervals 23:06 6.0 km (3:51 / km) +2m 3:51 / km
shoes: NB580 Blue

5x1km(90) on the river.
3:26,22,22,29,28.

First time I've really pushed myself in quite a while. Didn't even match the average pace for my 5km pb, although I was on my tod and a bit quicker than a few weeks ago I think. I have neglected week-day training over the last 4 months or so, and really neglected speed. Hopefully my stamina will convert to speed-endurance with time (but maybe not by the 10km)

Monday Aug 13, 2012 #

6 PM

Running - Road 51:53 [2] 11.08 km (4:41 / km) +29m 4:37 / km
slept:6.0 shoes: NB580 Blue

Flet very sluggish on Fri and Sun, and come to think of it only the race got me out on Sat. Runs probably would have helped but nice to put my feet up at home.

Shook myself out tonight, including a few new routes, feeling much better by the end of it. Planning what to do with my week off in September.

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