Training Log Archive: ba-baIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Event: Redcar Half Marathon
11 AM
Running - Trail 6:02:00 [2] 43.0 km (8:25 / km) +1147m 7:26 / km
slept:8.0 shoes: Mudclaw 333 (4)
Long minging OMM-focused run with Andy. He'd designed a round which he attempted and bailed on in Feb due to snow and miss-measuring (initially thought it was 40 miles).
On the East sheet of OS Lanranger 31 the word 'Currick' is written 16 times, and this round linked up all of them - a Currick nominally being a well built neat cairn, but in actuality being anything from that down to nothing at all - we're not convinced the cartographer knew what one was but was so happy with the new word he'd just discovered he used it a lot.
Anyway, the weather was a bit minging, I felt a bit shitty from 5hrs onwards (standard) and, apart from 3km or so on track and 1km on road the route was mainly over rough rough ground - including a good 12km-or-so stretch which was soley reserved for peaty groughs.
My watch couldn't hack it, so here's the entire loop from Andy (it nearly got there...)
Not much climb but I think the terrain made up for it! Out for 6.30 in total.
On the East sheet of OS Lanranger 31 the word 'Currick' is written 16 times, and this round linked up all of them - a Currick nominally being a well built neat cairn, but in actuality being anything from that down to nothing at all - we're not convinced the cartographer knew what one was but was so happy with the new word he'd just discovered he used it a lot.
Anyway, the weather was a bit minging, I felt a bit shitty from 5hrs onwards (standard) and, apart from 3km or so on track and 1km on road the route was mainly over rough rough ground - including a good 12km-or-so stretch which was soley reserved for peaty groughs.
My watch couldn't hack it, so here's the entire loop from Andy (it nearly got there...)
Not much climb but I think the terrain made up for it! Out for 6.30 in total.
Saturday Sep 29, 2012 #
Event: Kielder Blast
9 AM
Running - Road tempo (Sedgefield Parkrun) 17:39 5.05 km (3:30 / km) +34m 3:23 / km
slept:7.0 shoes: NB580 Blue
As I was doing my assessment at the park it would be rude not to. Ruined Andy Marr's day by turning up and winning.
A bit twisty-turny, a couple of ramps and a bit blowy in places. Did the first lap in 8.30 but was immediately hit by a gust along the start straight and lost my rhythm a bit. That, legs which were beginning to feel Thursday and not having anyone to race against resulted in a second lap 40 seconds slower than the first. Pleased to be comfortably under 18 on a slow course on my todd - quickly realising that stamina doesn't necessarily equal speed endurance.
(equates to a 17:28 5km according to Daniels, as course a little long)
A bit twisty-turny, a couple of ramps and a bit blowy in places. Did the first lap in 8.30 but was immediately hit by a gust along the start straight and lost my rhythm a bit. That, legs which were beginning to feel Thursday and not having anyone to race against resulted in a second lap 40 seconds slower than the first. Pleased to be comfortably under 18 on a slow course on my todd - quickly realising that stamina doesn't necessarily equal speed endurance.
(equates to a 17:28 5km according to Daniels, as course a little long)
Running - Road warm up/down 9:12 [1] 1.91 km (4:49 / km) +13m 4:40 / km
shoes: NB580 Blue
11 AM
Warm up/down 15:00 [1]
shoes: NB580 Blue
Coaching course assessment, jogged 3 sessions. Dusted.
Friday Sep 28, 2012 #
6 PM
Running - Road 30:48 [3] 6.88 km (4:29 / km) +12m 4:26 / km
slept:6.5 shoes: NB580 Blue
shake out trot, a bit harder than anticipated. Some Studes returning to the campus.
Thursday Sep 27, 2012 #
6 PM
Running - Road intervals 49:51 12.2 km (4:05 / km) +14m 4:04 / km
slept:8.0 shoes: NB580 Blue
'1.5mile' reps, fitting in nicely between leaving work (6.15) and going back (7.45) - a good job I work 100m from the club and, for once, was prepared with running kit.
Most of the guys are doing redcar half on Sunday, so they were doing reps at or slower than 1/2mara pace. I went for closer to 5km pace and was on my own up front - until I stopped for a poo between 2 and 3 (handy having all reps starting from the club) so I finished last (making people think I'd busted out 4).
reps worked out at 2.36km.
5min wu
7.55 (3), 8.00 (4.20 jog, 4 poo), 8.10
pace: 3:22; 3:23; 3:28
13.5min warm down.
lost my flow a bit between 2 and 3. Will re-visit this session early next year to gauge how things have gone over winter.
What with racing most weekends over the summer, and mainly doing long stuff, I've got out of practise of gutting myself in a session. Getting there, but not quite.
Most of the guys are doing redcar half on Sunday, so they were doing reps at or slower than 1/2mara pace. I went for closer to 5km pace and was on my own up front - until I stopped for a poo between 2 and 3 (handy having all reps starting from the club) so I finished last (making people think I'd busted out 4).
reps worked out at 2.36km.
5min wu
7.55 (3), 8.00 (4.20 jog, 4 poo), 8.10
pace: 3:22; 3:23; 3:28
13.5min warm down.
lost my flow a bit between 2 and 3. Will re-visit this session early next year to gauge how things have gone over winter.
What with racing most weekends over the summer, and mainly doing long stuff, I've got out of practise of gutting myself in a session. Getting there, but not quite.
Wednesday Sep 26, 2012 #
6 PM
Running - Road 57:27 13.14 km (4:22 / km) +36m 4:19 / km
slept:8.0 shoes: NB580 Blue
Didn't see any floods.
Inside of feet seem to get all dry and cracked post-run at the moment, a bit sore but no problem when running/during day.
Inside of feet seem to get all dry and cracked post-run at the moment, a bit sore but no problem when running/during day.
Tuesday Sep 25, 2012 #
5 PM
Running - Road 31:20 [2] 7.05 km (4:26 / km) +8m 4:25 / km
slept:8.0 shoes: NB580 Blue
Greasing up the bearings. Out about the swollen river, taking advantage of the firm telling us to go home early.
legs and joints feeling OK.
legs and joints feeling OK.
Ministry of Silly Walks 11:54 [1] 0.85 km (14:00 / km)
shoes: NB580 Blue
a bit of drillage, need to do this more over winter.
Monday Sep 24, 2012 #
Note
slept:8.5 (rest day)
Another day to let bits settle out is my excuse, nothing to do with the horrible weather outside...