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Training Log Archive: ba-ba

In the 7 days ending Nov 2, 2014:

activity # timemileskm+m
  Running - Road5 2:41:05 19.72(8:10) 31.73(5:05) 607
  Orienteering1 50:35 5.52(9:10) 8.88(5:42) 19230c
  Running - Trail1 43:46 5.83(7:30) 9.39(4:40) 67
  #B1keW4nk1ng2 42:10 245
  Total7 4:57:36 31.07 50.0 111130c
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Nov 2, 2014 #

10 AM

Running - Road 7:58 [2] 1.66 km (4:48 / km) +24m 4:28 / km
shoes: Inov8 Oroc 340

Orienteering (Tankersley Brown) 50:35 [3] **** 8.88 km (5:42 / km) +192m 5:08 / km
30c slept:8.0 shoes: Inov8 Oroc 340

gifted my map to Wood so will have to wait for RG to analyse. 30s down on BenS when I left.
2 PM

#B1keW4nk1ng 23:23 [1] +132m
shoes: CB Team

8.9km/22kph
Out to Endcliffe for ShUOC 'football' training. Today we practised shouting football-sounding words, such as 'Line!', 'Box!', 'Square it!' and 'Ole!'. We also worked out that even if we only have 11 men, Willy is starting on the sidelines.
4 PM

#B1keW4nk1ng 18:47 [1] +113m
shoes: CB Team

5.9km/18.7kph

Saturday Nov 1, 2014 #

1 PM

Running - Road warm up/down 22:26 [2] 4.62 km (4:51 / km) +81m 4:28 / km
slept:7.5 shoes: NB 580 v3 (Blue/Black)

Wanted to find a cash amchine so I could take advantage of the cheap spikes on sale. Failed dismally, but found Mansfield's home ground pumping out Status Quo.

Running - Trail warm up/down 10:22 [2] 2.04 km (5:06 / km) +7m 5:00 / km
shoes: Xtalon 212 #5 (Late 2014)

Firm course, fell shoes. Want to put a bit more work through my achilles before I wear spikes next weekend anyway.
Reminding myself of the course, including some cheering of the ladies team who replicated last year's bronze medal.
Heavy breathing from Gorecka

Running - Trail race 17:54 [5] 5.0 km (3:35 / km) +50m 3:25 / km
shoes: Xtalon 212 #5 (Late 2014)

Leg 2 for Stoke.
Pack ahead of me when I set off. Had I done some XC already this season I'd have worked to get on the back of it. As it was I picked a few of them off. Passed a few but more passed me - however these were all moving a lot quicker so didn't really lose out to people of my standard - other than to a bloke I lost a sprint finish to - started mine a bit too early, had the strength but not top-end speed. 8:43/9:10 (ish) laps.
Seb & Marc (1&3) ran 17:05s. Tom ran 18:40ish, but he is a (very good) 800m specialist. I was 12 or so seconds fast than last year, a week after the OMM (and after a night out mid-week and 5 pints last nigth) I'm pleased with that.

Running - Trail warm up/down 15:30 [1] 2.35 km (6:35 / km) +10m 6:27 / km
shoes: Xtalon 212 #5 (Late 2014)

Insulting, then warming down with Marco. Just warmed down with Seb.

Friday Oct 31, 2014 #

4 PM

Running - Road 1:20:12 intensity: (1:13:12 @2) + (5:00 @3) + (2:00 @4) 15.49 km (5:11 / km) +267m 4:46 / km
slept:8.0 shoes: Mizuno Wave Harrier 3

HFW, via CoE for a trot with the ShUOC boyz + a guest appearance from Treb. A Gardener/Barber elite group formed and we pushed it a bit into Broomhill, scaring kiddies. Needed a bit of pace as doing XC relays tomorrow.
Bag when not with the guys. Legs empty by end, hence plod up from Hilsbra

Thursday Oct 30, 2014 #

4 PM

Running - Road 27:31 [2] 5.26 km (5:14 / km) +142m 4:37 / km
slept:6.0 shoes: NB 580 v3 (Blue/Black)

Sweat smelt a bit like watered-down carling and cheap jagerbombs...

Wednesday Oct 29, 2014 #

5 PM

Running - Road 22:58 [2] 4.69 km (4:54 / km) +93m 4:27 / km
shoes: NB 580 v3 (Blue/Black)

Tuesday Oct 28, 2014 #

Note
(rest day)

Business lunch in the Red Deer. For me a curious setting, it being the place where I have seen Wil's willy 4 times in 5 minutes, Kris redecorated the entire staircase and Charli disapeared into the toilet never to be seen again...

Taking another day off. The old 2 day technique.

Monday Oct 27, 2014 #

Note
slept:8.0 (rest day)

After 6 years running and 4 racing semi seriously I've reached a point where a victory by roughly 25% seems blasé... on to XC season and a rude (re)awakening!

Achilles felt a bit tired today. Left knee started hurting at the end yesterday, fine today but will see how it reacts to a jog tomorrow - core/leg exercises will sort it if it's an issue. Legs eased throughout the day, so much so I was jogging up the campus stair sets by mid afternoon.

Recovery eating - biggest Calzone I've ever seen - and drinking funded by my industry sponsors #PhDlife

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