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Training Log Archive: ba-ba

In the 7 days ending Dec 22, 2013:

	activity	#	time	miles		km		+m	load
	Running - Road	5	5:00:10	42.32	(7:06)	68.11	(4:24)	756	828.6
	Running - Trail	3	3:29:27	22.56	(9:17)	36.3	(5:46)	1076	438.9
	Total	8	8:29:37	64.88	(7:51)	104.42	(4:53)	1832	1267.5
averages - sleep:7.7 weight:72.8kg

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Sunday Dec 22, 2013 #

Event: Loftus & Whitby Poultry Run

10 AM

Running - Road 16:34 [2] 3.85 km (4:18 / km) +51m 4:02 / km
shoes: X-talon 212 (3 - 2013)

Running - Road race (Loftus Poultry Run) 46:50 [5] 12.71 km (3:41 / km) +186m 3:26 / km
slept:8.0 weight:73kg shoes: X-talon 212 (3 - 2013)

Felt good on the first hill but it soon became clear why as we turned into the wind. Sat in 11th over the fields and the long drag out of Loftus. Was hoping to make a move across the second fields but there was barely any mud (gloopy last year). Got ahead of Paul Butler and another on the first bit of downhill and gapped them, but then the wind hit making the remaining 3 miles tougher than normal. Held on for 9th (previous best 10th).

Running - Road 16:14 [1] 3.01 km (5:24 / km) +46m 5:01 / km
shoes: NB580 v2 Red (2)

a staggering warmdown. Could tell I'd put the effort in into the wind, guts in turmoil, which made the 2.5h drive home all the more tense.

Saturday Dec 21, 2013 #

1 PM

Running - Road 46:15 10.43 km (4:26 / km) +131m 4:10 / km
slept:8.0 shoes: X-talon 212 (3 - 2013)

A little jaded after last night's ex-work Xmas do. Wanted something flat so ran from Bank Foot. Felt pretty poor on the way out, but got going on the way back.

Friday Dec 20, 2013 #

10 AM

Running - Trail 1:39:00 [2] 15.85 km (6:15 / km) +597m 5:15 / km
slept:9.0 weight:72.6kg shoes: Mudclaw 265

Playing about around Kinder. Took in the Knott and over to Mill Hill for a bit of less trodden terrain before hitting the edge and 3 knolls paths. Pretty slippery on the edge - forget how broken the running is when it's dry, let alone when there's cold water and bits of snow about.

Thursday Dec 19, 2013 #

6 PM

Running - Trail 1:05:32 12.15 km (5:24 / km) +329m 4:45 / km
slept:7.0 shoes: NB749 Trail

Pennine/Glossopdale Christamas carol run. An extra loop before meeting everyone down at the Printers (my local), along the trail, Torrs, Mousley bottom, Hague Bar, effort up the hill to The Fox (where I had time to get a pint whilst everyone else caught up) and onto Mellor Cross (went a different way to the rest to get some more effort in) for mice pies, mulled wine and some carols. Then back past 3 chimneys, Shaw form and the golf course.

Wednesday Dec 18, 2013 #

10 AM

Running - Trail 44:55 [2] 8.3 km (5:25 / km) +150m 4:58 / km
slept:7.5 shoes: NB749 Trail

Night work, so took advantage of the daylight before heading to work. Around Swynnerton. First mile felt great! The rest was a real struggle.

6 PM

Running - Road 40:38 8.8 km (4:37 / km) +82m 4:25 / km
shoes: NB580 v2 Red (2)

Wet and wild out, loved it but glad I got some miles in earlier.

Tuesday Dec 17, 2013 #

6 PM

Running - Road 1:11:00 15.19 km (4:41 / km) +108m 4:31 / km
slept:7.5 shoes: NB580 v2 Red (2)

Once again the track was too swippewy, so we went onto the grass again, which was even more slippery for me as I was in roadies whilst Liam and Korey (very select training session tonight) had spikes. Muddier than it has been and not impressed with another grass session as it's the 3rd time in short succession I've done it (initial plan was 10x400). Sucked it up and got on with it.
5x(~90[30]~90[90]), then 4x30/30
Times generally OK, especially given the amount of wheel spinning I was doing. However, the 2nd reps of set 4 and 5 were terrible, about 5 secs down on the other 2. Obviously still a bit tired and the 30s recovery became a bit too short at this point.

C • spikes 1

Monday Dec 16, 2013 #

6 PM

Running - Road 1:02:39 14.13 km (4:26 / km) +152m 4:12 / km
slept:7.0 shoes: NB580 v2 Red (2)

Penkhull, Clayton, Trentham. Felt the best I have done in a while so moved the pace up a little bit at times. This led to me not feeling as good but still pretty good.

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