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Training Log Archive: ba-ba

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Running - Road8 5:14:44 42.0(7:30) 67.59(4:39) 799
  Running - Trail2 3:42:40 22.28(10:00) 35.86(6:13) 920
  Other Sport1 40:00
  S&C1 14:00
  Total11 9:51:24 64.28 103.45 1719
averages - sleep:7.5 weight:74kg

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Sunday Jan 26, 2014 #

9 AM

Running - Trail long 2:38:46 intensity: (2:00:00 @2) + (38:46 @3) 20.66 km (7:41 / km) +820m 6:25 / km
slept:7.5 weight:74kg shoes: Mudclaw 265

Woke up and could tell from the sounds outside the window it was a beautiful day, so I put on my string vest, lathered myself in suncream and headed out to collect a few Dark Mountains controls on western Kinder and Featherbed/Ashop way.
Mountain Rescue were out training, and by the last control of the day there was a group of lads having a cheeky jazz cigarette. Mudclaws also failed to grip on mud heading up the snake path (not too taxing that bit really) but redeemed themselves somewhat through the terrain, apart from the sleet-rime covered grass above Red Brook, which nothing would grip on.

Opted out of collecting the Cock Hill controls.

Saturday Jan 25, 2014 #

8 AM

Running - Road 21:18 [2] 4.67 km (4:34 / km) +8m 4:32 / km
slept:7.5 shoes: NB580 v2 Red (2)

partly because a morning run has worked in the past, somewhat because I did nothing yesterday, mainly to buy milk, wine gums and 15mm spikes.
2 PM

Running - Trail 10:09 intensity: (7:09 @2) + (3:00 @3) 2.19 km (4:38 / km) +6m 4:34 / km
shoes: AT Cross

Watching the U17s tackling The Ditch, walking around bits of the course and pinning on 2(!) numbers took up quite a bit of time, but I managed more warm-up than most.

Running - Trail race 44:32 [5] 11.48 km (3:53 / km) +94m 3:44 / km
shoes: AT Cross

56th. Winner: Jonathan Thewlis 39:18 113%
A nice easy start having a chat with Treb. Once onto the 1st lap proper a gap appeared in front and, remembering Coventry, I leapt across it and was on Callum's shoulder after the ditch. In a bit of no-mans land but whilst Callum could ease away to find a pack I was left on my own. I had a couple of people about but no big group to work with. I'd always lose a bit of ground on the sharp climb up to the beacon, making it difficult to pick my line at the top of the (adverse camber and very slippery) descent. Onto the last lap and Treb came powering through with a couple of k to go. Hopped on his wagon and soon picked off some stragglers from the group ahead. A few came with and tried to shelter behind me into the wind but even with the new increase in pace I was strong enough to gap them, no free rides here! Worked my way back to Treb's shoulder on the turn for the line before hitting the nitro, probably should have had another place on the line but I was at the end of a 200m effort by then.
Felt pretty comfortable-hard throughout but pleased with a fairly well paced run and being back towards where I know I can be.
Next time out I'm going to try and make it a bit more uncomfortable. If I'm feeling good.

4th team and as we've not been in the top 6 for the last 3 years, first 2nd division team and a medal. And this with only 6 runners, including our 'retired from XC' team manager who nearly got hypothermic and Liam who's not raced in 3 months.

1 0:39:18 Jonathan Thewlis Notts AC
2 0:39:45 Peter Hodkinson Notts AC
6 0:40:33 James Walsh Leeds City Athletic Club
18 0:41:31 William Neill City of Stoke AC
32 0:43:17 Sebastian Duffy City of Stoke AC
49 0:44:11 Callum Dillon City of Stoke AC
56 0:44:32 Nicholas Barber* City of Stoke AC
57 0:44:35 Robert Gardener Rugby & Northampton
90 0:46:45 Liam Hendricken* City of Stoke AC
125 0:48:42 John Danahay City of Stoke AC

Team Results:
1 57 Notts AC ( 1 2 3 10 14 27 )
2 146 Owls AC Leicester ( 7 9 13 33 37 47 )
3 314 Tipton Harriers ( 17 31 36 59 75 96 )
4 370 City of Stoke AC ( 18 32 49 56 90 125 )

Running - Trail 9:13 [1] 1.53 km (6:00 / km)
shoes: AT Cross

Had a shuffle with Cal. Many didn't, glad I did. The perks of being last race of the day as the hail and thunder starts is that you have to strike the tent. We were the last tent down.

Friday Jan 24, 2014 #

Note
slept:7.5 (rest day)

Normally I wouldn't not run the day before a race. However, 8:30-21:00 and it pissing it down once I left, figured a run wasn't conducive. I'm also off the back of my biggest rolling 7-day total ever (I think). There's the excuse in.
Work sucks but I'm playing mercenary at the moment.

Thursday Jan 23, 2014 #

Note

Does a 4-week lead up to Ennerdale of SIPR, week playing in the mountains, Jura and BOC seem a little too much? Think I might offer to hang/collect at BOC long and just run the relay. Well, it is 'home' terrain after all.
8 AM

Running - Road 29:06 [2] 6.1 km (4:46 / km) +74m 4:30 / km
slept:8.5 shoes: NB580 v2 Red (2)

Got hailed on
6 PM

Running - Road 56:18 intensity: (2:00 @1) + (27:36 @2) + (5:42 @3) + (21:00 @4) 12.84 km (4:23 / km) +260m 3:59 / km
shoes: NB580 v2 Red (2)

Easy up to Penkhull.
21min at tempo (10mile effort. Is that lactate threshold?), finishing back at Penkhull. Then 2 steady efforts up Penkhull new road as I wasn't done yet.
Got some frustration out.
Got hailed on again.

Wednesday Jan 22, 2014 #

4 PM

Running - Road 36:39 intensity: (21:39 @2) + (15:00 @3) 7.71 km (4:45 / km) +151m 4:20 / km
slept:6.0 shoes: NB580 v2 Red (2)

Home back to Keele to play footbawl. Tiredness started to hit.
5 PM

Other Sport 40:00 [1]
shoes: NB580 v2 Red (2)

Totaled football.
6 PM

Running - Road 34:20 [2] 7.28 km (4:43 / km) +59m 4:32 / km
shoes: NB580 v2 Red (2)

Thankfully it's mainly downhill on the way home.

Tuesday Jan 21, 2014 #

7 AM

Running - Road 23:03 [2] 4.56 km (5:04 / km) +19m 4:57 / km
slept:7.5 shoes: NB580 v2 Red (2)

Last time I did a morning run I did a really good session that evening. Lets see if it was a fluke...
6 PM

Running - Road intervals 1:12:43 intensity: (10:00 @1) + (38:43 @2) + (10:00 @3) + (14:00 @5) 15.77 km (4:37 / km) +136m 4:25 / km
shoes: NB580 v2 Red (2)

Managed to find a gap in the rain.
12x400 off 2min turnaround. Most 70 with a few 69s and 71s. First 9 felt great, last 3 were a real struggle and I dropped to the back of the group but didn't drop too much. Myles out front for all, but I was ahead of Korey and Liam for all but the last few.
Got angry at work and punched a locker. Not something to do when the CEO is watching.

Monday Jan 20, 2014 #

Note

Does anyone else's antivirus flare up when they look at their own log? Smug Mac users need not reply.
6 PM

Running - Road 41:17 [2] 8.66 km (4:46 / km) +92m 4:32 / km
slept:8.0 shoes: NB580 v2 Red (2)

Monday recovery. Feeling good.
Been skimping on the quality a bit of late. The plan is 4 weeks around the 100km mark with more time at tempo along with club sessions and races. This will then leave a week easier before The National.

S&C 14:00 [1]

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