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Training Log Archive: ba-ba

In the 7 days ending Apr 13, 2014:

	activity	#	time	miles		km		+m				load
	Running - Trail	2	3:48:21	22.89	(9:59)	36.83	(6:12)	1532				516.7
	Bike	3	3:39:44					1006				259.7
	Running - Road	5	3:32:08	27.44	(7:44)	44.15	(4:48)	420				458.8
	Orienteering - Urban	1	31:37	4.21	(7:31)	6.77	(4:40)	69	39 /	46c	84%	113.0
	Total	10	11:31:50	54.53		87.75		3027	39 /	46c	84%	1348.2
averages - sleep:7.6

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Sunday Apr 13, 2014 #

10 AM

Bike 1:01:01 [1] +320m
slept:7.0 shoes: CB Team

Pre-Roubaix spin out to get some air. Including the 'fearsome' Beacon Hill.

C • not really like the Arenber... 2

Saturday Apr 12, 2014 #

10 AM

Bike 1:55:52 +419m
slept:8.0 shoes: CB Team

55.5km around the bergs of Leicestersire with Ash and Tom. First outing for the Pennine cycle top - feel a bit like the Belgian National champion. Having air in my tyres made a positive difference.

4 PM

Running - Road 42:41 9.16 km (4:40 / km) +57m 4:31 / km
shoes: NB580 v2 Red (2)

Round a little country park edging the A46. Would make an excellent XC training ground. Legs a bit odd but that's biking for you!

Friday Apr 11, 2014 #

5 PM

Running - Road 13:53 [2] 3.03 km (4:35 / km) +1m 4:34 / km
shoes: NB580 v2 Red (2)

Orienteering - Urban 31:37 **** 6.77 km (4:40 / km) +69m 4:27 / km
spiked:39/46c slept:7.5 shoes: NB580 v2 Red (2)

Stopped off in Lufbra on the way to Ash's for my only Sprint training before next Friday - and my first SprintO since this race last year? Anyway ran both courses back to back with 4.5min easy jog and a bit of a sit-down between. 13:53/13:20for Quali1.1/FinalB (ran 14:18/14:25 in races proper, so with no punching and a bit of prior knowledge maybe similar).
Took a few different RCs but still got a few wrong. Also got properly caught out by 6/7/8 in the B final again - investing some time may pay off next week!

Running - Road 12:35 [2] 2.56 km (4:55 / km) +26m 4:41 / km
shoes: NB580 v2 Red (2)

Thursday Apr 10, 2014 #

11 AM

Bike 42:51 [1] +267m
slept:8.0 shoes: CB Team

17.5km

After 2 not-very-arduous late shifts I was given an unexpected full day off. As it was nice and dry I decided to go for a ride on my much neglected bike. Planned a rough route of around 90min out west.
Was quite enjoying myself dollying around the lanes, but then I got a puncture on my rear wheel about as far west as I was going. Being a cocky bugger/genius/cowboy cyclist I had no puncture repair kit or spare inner tube. Bugger.
As it turned out I'd taken a bit of a wrong turn and wasn't too far from a main road. I pushed the bike a bit (in my socks so I could move quicker than in my cleats) and managed to thumb a lift in a van to Keele. From there I pushed a bit but mainly rolled down the hill on the grass verges to try and save the rims.

The up-side is that all the walking may have shaken my legs out for track tonight, and when I went to Halfords to buy new inner tubes (4), tyres (2, the back one has a few knicks in it after riding on it flat, and the front could do with a replacement soon) and one of those daft saddle-bags, they had an unadvertised 3-for-2 sale, so £70 of gear *only* put me back £50. At least I'm now ready for a ladz on weelz weekend (as long as one of the others has tyre-leavers, although I could just bring my 3 teaspoons.).

Of course, when you're out on a run you don't get mechanicals.

C • cocky bugger/genius/cowboy cyclist 4

6 PM

Running - Road warm up/down 20:40 4.64 km (4:27 / km) +38m 4:17 / km
shoes: NB580 v2 Red (2)

wu. Back along the canal at '6min/mile pace'. DaveS went a bit fast.

Running - Road intervals 35:27 6.71 km (5:17 / km)
shoes: NB 760 'racers'

2x(4x400[3min])6min. Basically to get the mid dist guys back into quick running.
67, 68, 67, 67, 68, 67, 68, 68. What I was aiming for give or take. Not run this quickly in a while (ever). Off the back on all, as expected.

Running - Road warm up/down 9:23 [1] 1.7 km (5:31 / km) +5m 5:26 / km
shoes: NB580 v2 Red (2)

Wednesday Apr 9, 2014 #

10 AM

Running - Trail long 2:14:14 20.73 km (6:29 / km) +915m 5:18 / km
slept:6.5 shoes: Mudclaw 265

CoSAC Fell Running section, Aryan supergroup or Bros tribute act - you decide - run with Will Neill from the Roaches. Over said ridge and over to Shutlingsloe and back almost the same way, just a detour to Lud's Church which was quite an impressive chasm. Felt strong for most but suffered a bit coming out of Gradbach on the way back. Spent a lot of time looking at Will ~50m ahead, so call it mental practice for SIPR.

Being Dark Peak born and bread I often relegate the White Peak to rolling hills and muddy fields, forgetting that reef between Leek, Buxton and Macc is pretty steep!

C • Thought You were Pennine... 9

Tuesday Apr 8, 2014 #

10 AM

Running - Trail 1:34:07 [2] 16.1 km (5:51 / km) +617m 4:54 / km
slept:8.0 shoes: Mudclaw 265

Late shift tonight so took the opportunity to hit the hills. Parked at Wildboarclough and went up Cumberland Brook, C&F, down to Erwood resser, up the Shining Tor race first climb and back via Cumberland brook with a little upand down out and back to get me closer to my cut-off at mid-day (not quite long enough to tag on a lap of Shuttlingsloe but will be on that tomorrow).

Monday Apr 7, 2014 #

Note

turns out I'm just a little bit slower than Holmesy downhill. http://app.strava.com/segments/6958448?filter=over...

C • Damn you 5

8 AM

Running - Road 26:50 [1] 5.35 km (5:01 / km) +19m 4:56 / km
slept:8.0 shoes: NB580 v2 Red (2)

Morning shuffle. DOMS. Went past a primary school at 8:45 which was carnage. There are no yummy mummies in Stoke.

6 PM

Running - Road 50:39 11.0 km (4:36 / km) +274m 4:06 / km
shoes: NB580 v2 Red (2)

The Sun was out! To start with. Legs felt OK, good-tired, but a bit sore at the top of the hammies going downhill. Trying to squeeze more climb out of myself over the enxt few months with Coniston, SIPR, Jura and Ennerdale in mind.

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