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Training Log Archive: ba-ba

In the 7 days ending Nov 17, 2013:

	activity	#	time	miles		km		+m				load
	Running - Trail	4	4:40:48	32.07	(8:45)	51.61	(5:26)	1186				690.8
	Running - Road	2	1:42:15	14.74	(6:56)	23.72	(4:19)	195				282.5
	Orienteering	1	31:50	3.22	(9:54)	5.18	(6:09)	166	7 /	11c	63%	95.5
	S&C	1	25:00									25.0
	Total	8	7:19:53	50.02		80.51		1547	7 /	11c	63%	1093.9
averages - sleep:7.7

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Sunday Nov 17, 2013 #

1 PM

Running - Trail 1:28:59 [2] 12.29 km (7:14 / km) +406m 6:13 / km
slept:9.0 shoes: X-talon 212 (3 - 2013)

Worst I've felt on a run in a long time. Hen Cloud, Ramshaw and Roaches. Got stuck in Shite White Peak bits to start off. Know you're onto a loser when you demolish your emergency mars bar after you've only gone 3km

Saturday Nov 16, 2013 #

10 AM

Orienteering 31:50 [3] ** 5.18 km (6:09 / km) +166m 5:18 / km
spiked:7/11c slept:8.5 shoes: Inov8 Oroc 340

Morning ParkO at Downs Bank. OK for a bit of park, lots of spurs and the bracken wasn't too bad. Just did the short course ahead of XC this afty, but did manage to add in an extra control (I initially read 'omit 7-15' as 'omit all number between, but not including, 7-15)

1 PM

Running - Trail warm up/down 9:45 [2] 1.93 km (5:02 / km) +17m 4:50 / km
shoes: NB749 Trail

leaving things a bit 'Rhys'

Running - Trail race (Parkhall XC) 38:10 [5] 10.19 km (3:45 / km) +130m 3:31 / km
shoes: X-talon 212 (3 - 2013)

Spent most of this blowing out my arse. Started off similar to last time but slipped back throughout the last half of lap 1 and the first half of lap 2. Then in stasis before Dave and a few other pulled away on the slopes. Still, moving strongly at the end and an OK time considering how knackered I felt, but was well down in 17th and just missed out on making the team (although Dave was chuffed to make the team for the first time). Back in the top 10 at Leek in a fortnight, pushing towards top 5 depending on who turns up.
Course was all trail so fast underfoot, a couple of sharp slopes and one long grinder. As it went on it was taking longer and longer to get going off the top of the hills

Running - Trail warm up/down 8:53 [1] 1.53 km (5:49 / km) +14m 5:34 / km
shoes: X-talon 212 (3 - 2013)

warm down included acting as peacemaker between a dog walker who had been told to 'get his fucking dog under control' by a runner who clipped it as it got under his feet and took issue with a marshall for the language used. "don't even care about the dog getting kicked, daft bugger" pretty much summed him up.

Friday Nov 15, 2013 #

6 PM

Running - Road 30:54 [2] 6.64 km (4:39 / km) +74m 4:25 / km
shoes: NB580 v2 Red (2)

Thursday Nov 14, 2013 #

6 PM

Running - Trail 53:16 10.46 km (5:05 / km) +253m 4:33 / km
slept:7.5 shoes: X-talon 212 (3 - 2013)

Home for the evening as Dad's off to the Philippines in the next few days. Squeezed in a run over Lantern Pike (moon bright enough to turn the lamp off for a bit), Hayfield, popping into the carpark as everyone was arriving for Pennine, before putting in a good effort on the trail home.

Wednesday Nov 13, 2013 #

3 PM

Running - Trail 1:21:45 [2] 15.2 km (5:23 / km) +366m 4:48 / km
slept:6.5 shoes: NB749 Trail

In work early so out early, took the opportunity to explore Swynerton Old park. Wiggled up and down the ridge in Trentham first before heading out and finding a good track network over a large area, everything from big track to some fun singletrack. Sme nice bits of shorts-suitable woodland to go at as well. Got a bit lucky eventually popping out where I wanted to (albeit a lot than initially intended) and hit the car just at the time the headtorch I'd been carrying might have become needed.
Legs felt rubbish in Trentham but once I got going on a more forgiving gradient I got more into it. Still a lot more to go explore but really need to do so in daylight.

C • Maps 7

Tuesday Nov 12, 2013 #

6 PM

Running - Road tempo 1:11:21 17.08 km (4:11 / km) +121m 4:02 / km
slept:7.0 shoes: NB580 v2 Red (2)

New Shoes. Although they're the exact same model as the previous 2.
progression run. Small group with Lee, Dave, Mikey and Korey. Jeremy decided waiting for 30s was too much and went off on his own, much to our amusement.
Better pace out for 4 miles compared to last time, then back starting at 6min/mile and working our way up. Stuck with Lee for 10mins until we hit around 5:30s, lungs felt good but legs not so much. Mike and Korey went with Lee until he dropped a 4:40 last mile.
My pace slowed about half way on the return, found it hard to push on once gapped and having to get going again after ceding to a car at a junction.
However fairly pleased after the weekend, and on the way back I was running much smoother with little R calf sensation (John suggested this may be a slight Sciatic trapping so got a bit of stretching my lower back out to do)

Monday Nov 11, 2013 #

S&C 25:00 [1]
slept:7.5 (rest day)

Getting a sweat on to the Ramones.

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